The upper body clings to the back of the chair to keep the body stable. The spine is in a physiological position, the back is straight, the bells are hung on the hips on both sides of the body, the palms are outward, the distance between the feet is shoulder width, the calves are vertical to the ground, and the shoulders are horizontal. When exercising, contract the shoulder muscles, lift the dumbbell upward, make the arms straight and parallel to the ground, and contract the shoulder muscles for 2 seconds at the peak, so that the hands can slowly put down the dumbbell and return to the original position, keeping the body balanced and not shaking.
2, back muscle group exercises, the exercise intensity of this action * * * do 4 groups, each group does 15 times, each group is 40 seconds apart.
The body leans on the bench, the right leg rests on the bench, the right arm is supported straight on the bench, the left leg is supported on the ground, the left hand holds the bell on the left waist, and the back spine is in a neutral position. During exercise, latissimus dorsi contracts and the left hand holds the bell and moves upward. When the upper arm is parallel to the ground, Ding Feng contracts for 2 seconds, then slowly returns to the original position and practices with his right arm. Keep your body stable throughout the action and don't shake.
3, waist muscle group exercises, the training intensity of this movement, Bian Xiao suggested that * * * do 4 groups, each group does 10, and each group has an interval of 40 seconds.
Push-ups are used for waist training. Body prone on the ground, arms straight on the ground, legs straight, forefoot on the ground, the body remains stable. When exercising, the muscles of the back contract, making the arms bend downward and the body drop. When the chest of the body reaches the lowest point, the peak contracts for 2 seconds, and then the muscles of the abdomen and waist contract. With the support of the force, the arm straightens and the body returns to its original position.
Extended data:
Fitness precautions:
1, stretching must be done before exercise to prevent injury, and novices can arrange 30 minutes of exercise time. In the future, you can gradually increase it to more than 1 hour according to your physical fitness.
2, according to their own training goals as a benchmark. Aerobic exercise is the main way to lose weight. Treadmill, mountaineering machine, aerobic bicycle and various aerobic classes are recommended.
Start with the minimum weight at first, and then gradually increase when you feel relaxed. It is not allowed to operate the main instruments without trial training, which often leads to sports injuries.
4, fitness also needs to cooperate with a healthy diet plan. Try to avoid eating high-fat and high-sugar foods during weight loss. Fruits also need to be supplemented in moderation. If it is to develop muscle circumference, it is necessary to supplement a certain amount of protein tonic.