Home fitness moves make you a male god. Exercise at the right time is more conducive to promoting blood circulation. People who don't exercise regularly should pay attention to these points, and the effect of losing weight is also obvious. Keeping healthy is the first essence of exercise. Now share the skills of home fitness moves to make you a male god.
Home fitness moves make you a male god. 1 practice 1
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Exercise parts: arms, shoulders, back muscles.
○ Sit on the ground with your back against a chair, with your legs straight and your upper body straight.
○ Put your hands on the chairs and stools behind your back to support your whole body and keep your feet on the ground.
○ Do it 20~30 times in each group, 2~3 groups.
Practice action 2
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Sports parts: lower limbs and buttocks.
Stand up straight, with your back to the chair, your hands akimbo, and your right leg leaning against the chair.
○ Then start squatting and keep your upper body upright.
○ Do 30~40 times on each side, and do 2~3 groups.
Practice action three
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Exercise parts: arms, shoulders, abdomen, back and other muscles.
○ Face the chair, hold the chair surface with both hands and lie prone.
○ Start doing push-ups, 20 to 30 times in each group, 2 to 3 groups.
Practice action four
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Exercise parts: arms, shoulders, back, chest, abdomen and other muscles.
Put the two chairs back to back, leaving a gap between them.
○ Stand in the gap, put your hands on the back of the chair on both sides, and support your whole body with your arms.
○ Then your feet curl up and float, moving up and down. Make 20~30 in each group, 2~3 groups.
Practice action five
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Exercise parts: abdomen, arms, hips, legs and other muscles.
○ Sit in a chair with your hands on the side of the chair.
○ Support your body with your arms. Don't put your hips next to the chair surface. Lift your legs flush with the chair surface.
○ How long can you last? Don't just do it twice.
Practice action six
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Exercise site: abdomen, buttocks and leg muscles.
○ Sit in a chair, grab a corner of the chair with both hands, and stabilize the upper body.
○ Leave your feet off the ground, straighten your legs, curl up, and put them down after touching the tip of your nose.
○ Do it 20~30 times in each group, 2~3 groups.
Practice action seven
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Exercise parts: abdomen, legs, buttocks and other muscles.
○ Stand on one side of the chair and try to jump over the surface of the chair to the other side.
○ Once or so, each group jumps 20~30 times, 2~3 groups.
Practice action eight
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Exercise parts: abdomen, buttocks, arms and other muscles.
○ Sit in a chair, put your hands on the chair surface and raise your legs.
○ Try not to sit on your hips, don't lean back, and then cross your legs and move up and down.
○ It's difficult. Stick to 1 minute, have a rest, and then do the second group.
Practice action nine
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Exercise parts: arms, shoulders, back, chest, waist and abdomen and other muscles.
○ Turn your back to the chair, do push-ups and put your feet on the chair surface.
Keep your body straight, don't look up, and start doing push-ups.
○ 20~30 in each group and 2~3 in each group.
Home fitness moves make you a male god 2 1, flat support
Support the body with the muscles of our abdomen, buttocks and legs. At this time, the hips are adducted, the back is straight, and the face is facing down, so that the whole body is flat. This posture lasts about 30 seconds, and the shoulders, abdomen and buttocks must be forced. Remember that it is not only supported by arms. If the flat support is finished and only the arm feels sore, it proves that the posture is wrong, indicating that you must adjust your posture.
2. Crouching
Stand with your legs shoulder-width apart, and don't bow your back when squatting. Squat down until your hips are below your knees and your thighs are parallel to the ground. When you stand up, your center of gravity leans back, and you stand up with the strength of your heel. This is to protect your knees. The standard of squat is to keep the back straight and the hip joint lower than the knee joint. Incorrect technical movements can damage the knee joint.
Step forward and squat down
Keep your body upright, and take one step forward with your front legs, which is about 1.5 times that of normal walking. Avoid tilting the pelvis forward. Step out with your front foot, stand firm and kneel down. Don't relax your hind legs, keep them tight and keep your knees off the ground. The knee joint of the front leg should not exceed the toes, and the angle between the thigh and the calf is 90 degrees. Then from the 90-degree squat posture, restore the standing posture of one front foot and one rear foot. Note: When the novice squats, don't retract the front foot, just stand up, then squat down and repeat the action 15 times to adapt the body to balance.
Step 4 bend over and climb the hill
Bending and climbing is a common training action, which can basically exercise the muscles of the whole body. Because you need the upper body to support your body and the lower body to exercise, you can not only exercise your thighs, but also strengthen your upper body muscle endurance and core strength. Generally speaking, when the core muscles of our waist and abdomen are not strong enough, we need to use the muscles of our back, buttocks and even chest to participate, just to support the ground with our hands.