Fitness exercise weight-loss mainly based, following this combination of strength training fitness program 4, not only will not let you feel boring boring, but also in the great variety of enhanced cardiovascular function during exercise. Keep practicing for 30 days can see the obvious weight-loss results.
Practice areas: the buttocks, thigh muscles, ligaments.
Feet shoulder width apart, arms hanging at your sides, right behind the withdrawal of the right leg, and abdomen, leaned forward, the body center of gravity shifted to the left thigh. Meanwhile straight arm and finger touch the ground, his left arm placed over the body. Hold the position for 2 seconds, then repeat the action for the other side.
Second, push-ups exercise
Practice areas: the chest muscles, shoulder muscles, triceps, abdominal muscles.
The hands hold a 5 pound dumbbells, stays. Feet slightly wider than shoulder width apart, tighten the lower abdomen, the body with the toes and hands hold up. Right arm slowly away, until the dumbbells placed around his waist, and then hold the position for 2 seconds, return to starting position and repeat for left arm. 1 each hand to complete as a group, 5 seconds rest between each exercise.
Support to practice
Practice areas: the quadriceps, ligaments, back muscles, abdominal muscles.
A support to practice
a push-up position gracefully, and then jump your feet forward, pay attention when landing the distance between the feet slightly wider than the arms. Jump up again, jump up while your feet as his hands straight up.
Support to practice B
b feet after landing, the body center of gravity lowered, knees, lay down their arms, palms stays, then the legs to pull back, push back the start position.
Turn practice
Practice areas: the shoulder muscles, abdominal muscles, back muscles, hip muscles, ligaments.
A turn to practice
a stand up straight, feet shoulder width apart, hands holding a 5 pound dumbbells, on the front. Slowly lower the body center of gravity, knees bent, and upper body straight. And abdomen, slightly leaned forward, while turning to the left, so that in the left leg dumbbell lateral position.
Exercise turning B
b hold the position for 2 seconds, then slowly get up, stand up straight. At the same time in front of the arm across to the top right of the lifter arm, and turned to the right side of the waist as the axis, the process of doing this action, pay attention toeyesto follow the dumbbell rotation.
Three X-shaped rotation exercises
Practice areas: abdominal muscles, triceps.
Stand straight, feet shoulder width apart, hands holding a 5 pound dumbbells, placed in front of you. And knees slightly bent, the body center of gravity lower, abdomen, slightly leaned forward, then turn to the left, so dumbbell at waist. Hold the position for 5 seconds, then relax and return to starting position and repeat for the other side. Note that the time to do this action, the head turning to follow the upper body, lower abdomen should always be tightened.
Lunge exercises
Practice areas: the shoulder muscles, ligaments, quadriceps.
Stand straight, feet shoulder width apart, hands each hold a 5 pound dumbbells, hanging at your sides, palms facing down. Right foot to retreat a step, then the body center of gravity lowered, until the right knee 90 degrees so far, but lifted up the arm, so that the arm and shoulder into a straight line, hold the position for 2 seconds, then relax back to to the starting position and repeat for the other side.
Bu practice
Practice areas: the quadriceps, thigh, medial and lateral muscles, abdominal muscles.
Stand straight, feet slightly wider than shoulder width apart, abdomen, chest, hands clasped together in front. Slowly lower the body center of gravity, knees bent, while the upper body slightly to bend forward, head raised, eyes looking to the front. Then take a deep breath, jump in situ, in the process of jumping feet together, then fall apart when. Continuous jump 10 seconds for a group, 5 seconds rest between each.
Leg exercises to practice the four areas: the ligaments, shoulder muscles, biceps.
A single leg landing practice
a stand up straight, feet shoulder width apart, hands each hold a 5 pound dumbbells, natural hanging at your sides. Back left foot up until the body maintain a good balance, slowly squat until hands and stays up.
One leg forward to practice B
b hold the position for 2 seconds, then slowly got up, and arms bent, palms up, pay attention to the left foot can not touch the ground. Adhere to the 15-30 seconds, for lifting the right leg and repeat.
Climbing posture practice
Practice areas: the chest muscles, triceps, abdominal muscles, ligaments, shoulder muscles, back muscles.
Gracefully push position, making the body from head to toe in a straight line, bending the arm, the body set their eyes on the ground, propped up the body while kicking left foot step forward, right leg straight. And then kicking his legs crossed for a continuous period of 10 seconds, step exercises, pay attention to the process of doing this action, upper body straight, head slightly raised.
Lateral jump practice
Practice areas: the ligaments, the thigh and calf muscles.
Stand straight, feet shoulder width apart, lift the right foot back, when the body maintain a good balance, jumping about 30 cm to the left, jump straight after the 3-4 step, jump to the right side for the left foot . Note that the process of doing this action, we must maintain a good balance and stability should try to jump every time. If you think you can easily complete this exercise, you can also hold a dumbbell in each hand to increase exercise intensity. Tip: action requires practitioners to exercise 3 times per week, 1 month, and you'll clearly see the effect oh.
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