TRX is a fitness method to realize strength training through self-weight. The first time I knew that fitness can still be played like this, it was through the display of Jian Ge in the tidbits of "I am a singer" last season.
When I first came into contact with TRX in the gym a few weeks ago, I realized that it was easy to watch Li Jian, but in fact, these movements required a lot of muscle strength and control.
For example, Li Jian said that when doing exercises for chest muscles, "you have to be especially at right angles". When doing various movements of TRX, we should pay attention to tightening the core muscles and don't hunch over.
With TRX's two belts and changing movements, you can practice almost every body part you want to practice.
For example, the action of "pulling" can train the back muscles.
This "push" action can be practiced to the chest muscles.
Like Li Jian, put the loop of the rope on your foot, and you can do a set of combined movements to practice your chest muscles and abdominal muscles:
pull at
This action can be well practiced to the muscles of the buttocks and the muscles of the back of the thighs. A person's body should bend back, not bend over. When the buttocks fall, push back and feel the tension on the back of the thigh. When people are lifting, their hips and thighs exert force to bring the barbell up, and their backs are always straight. When they stand up, their hips should be clamped.
When girls first started practicing, I didn't think it was necessary to use a barbell as heavy as Brother Jian's, but 2 or 3kg dumbbells instead. I mainly feel the correct force on the hips and the back of thighs, and the weight can be gradually increased with the deepening of training. In addition, I think hard pulling is also a good action to correct hunchback and chest.
3. kettle bell hip and leg exercises
This action was also specifically asked by my coach in my last private teaching class. I did five groups in groups of 20 people, with a break between each group 1 minute.
After this action, my back and hamstrings were sore for 4 days, which shows its great power.
The swing of this kettle bell is a bit like a hard pull, mainly relying on the hips and the back of the thighs. I asked the coach why he practiced this, because it was very similar to Dora. The coach said that hard training is mainly about strength, but in the process of swinging the kettle bell, I also developed explosive power. Recommended kettle bell exercise, interesting and effective.
4. squatting
Squat can be said to be omnipotent. When warming up, when you want to do aerobic exercise, when you want to practice hip and thigh muscles.
In last week's private education class, the coach designed the squat action as tabata, that is, doing a dynamic squat for 20 seconds, then keeping a squat state of 10 second, then doing a dynamic squat for 20 seconds, and then standing in a semi-squat state of 10 second, and so on, repeating for 8 times, ***4 minutes.
Tabata is a kind of HIIT. I almost didn't get angry when I did it for 4 minutes. You can try it, especially when it is still 10 seconds. My thigh hurts more than my own.
Squat is an action to exercise thighs and core muscles by resisting its own gravity, which can be done anytime and anywhere. So, if you are worried that there is no TRX and dumbbell kettle at home, you can't do some of the actions described above. Don't worry. Brother Jian also introduced a series of "weight exercises" similar to squats. Recently, he launched a fitness video on Weibo called "Reasonable Fitness", and the meaning of "Fitness with Li" was cleverly embedded in the name, which was really wonderful.
I recommend you to watch Weibo of "Li Jian Studio" or "Singer Li Jian", where you can find four complete short videos of Jiange action teaching.
This set of movements designed by Li Jian and his coach is mainly aimed at busy urbanites. If you don't have time to go to the gym, you can exercise anytime and anywhere at home and in hotels. In less than 30 minutes, you can exercise most muscle groups, including warming up and relaxing. In Brother Jian's first video, you can already learn classic movements such as flat, squat, burpees and mountain participants. This video of Brother Jian can be described as a work of conscience. I guess the coach standing next to him should be a very experienced coach with a high coffee table. We look at customers to make money.
Li Jian often talks about fitness in various programs, which shows his love for fitness. I think he really tasted the sweetness of fitness, which not only made him energetic but also made him live a self-disciplined life. Indeed, Li Jian said that he likes fitness now, because he said that he can have fun in sports. In addition, after fitness, he felt that his physical fitness in his forties was even better than that in his twenties. There is no doubt that Li Jian's energy on the stage is the best proof.
Brother Jian is a model on my fitness road. Whenever I want to be lazy, I think of him, haha (on the positive guidance brought by high-quality idols). I also decided to join the camp of reasonable fitness (and "Li" fitness). Will you join me? ?