Where do we start? Bulgarian family squatting? Let's start this training. This is an enhanced version. What you need to do is to put a chair behind you, with one leg on the chair and the other leg parallel to the ground. Then you squat down, so that you can stretch the back of the quadriceps femoris and jump with your feet off the ground. This action can be trained into many parts.
For example, balance control, but also training crotch, quadriceps femoris, a little calf tendon, calf. This kind of jumping training needs to lift the body off the ground with a relatively large force, and then use the sole of the foot to slow down when landing to cushion the impact with the ground, which requires a relatively large force, that is, it consumes heat and the legs can be well congested. This is a Bulgarian squat, which can be done in four groups, about 20 times in each group.
What is the next meat shield? Training? Support? It means the back. Shall we do it first? Supine outrigger flexion and extension? Put the two chairs back to back, put the handle of the broom in the middle of the chairs, grab the bar with the forehand, and pull yourself to the highest point with the distance between your hands slightly wider than your shoulders.
Then slowly lower your body to the bottom, give your back a stretch, and then repeat, you can shape yours? Meat shield? Yes Supine outrigger flexion and extension were divided into four groups, 20 times in each group.
Now that we've finished? Support? Training? Is it time to train? Front shield? Ok, that's our pecs. What should we do in this training? Enhanced version? Push-ups, too, need to lift your body off the ground, turn the chairs so that they face each other, and the distance between the chairs is slightly wider than the shoulders, so that you can do actions between the chairs.
Get ready for the initial push-ups, forcibly push yourself off the ground, reload to ensure that the palm can touch the chair surface, jump back to the initial action, and use the ground to cushion the pressure when the arm touches the ground, and then repeat. ? Enhanced version? Push-ups, group 4, until exhausted.
Self-weight shoulder? What you need is to put your hands wider than your shoulders. You need to do a handstand against the wall to support your body. Put your head under your body until you touch the ground, then lift your body and return to the initial action.
This action is a bit difficult. If you can't stand upside down, you can also put two chairs together, put your knees on the chairs, and then do a very similar action. Keep your head down and press your shoulders on the ground, which will save you effort, because you don't use your whole body weight. This action can be done in 4 groups, each group 10 to 15 times.
What is the next training for? Triceps brachii? Yes, what's your name? Weight triceps stretching? Warm-up is like push-ups, but your arms should be in line with your shoulders. What you need to do is to bend and stretch your elbow instead of your shoulder, because what you need to do is to train your triceps independently.
Bend down, lower your forearm to the ground, lift your body through the strength of triceps brachii, and keep your elbow tight, then you can train triceps brachii well.