How was Beautiful Lines made? Muscle strength training can help you, at home!
Before starting a new routine training, you must consult a fitness expert with rich experience in training plan design. Aim for two or three muscle strength training programs per week. Start your exercise with a proper warm-up: do some low-intensity aerobic exercise, such as riding an exercise bike, walking or jogging easily, and then do some relaxing stretching exercises. Then while doing these lower body exercises, start to load some lighter weight.
As for how light it is, you need to consult an expert to find out the weight that suits you best. If you have no one to consult, please make sure that you can easily complete at least ten cycles with the weight you bear. Remember, you'd rather be careful than risk making mistakes. Generally speaking, one or two groups of actions begin with repeating 10 to 15 cycles-first do the minimum number of cycles, and then increase to the maximum number of cycles. As you become more confident and capable, you can gradually increase your weight or resistance.
1, lunge
(1) Stand up straight with your hands on your waist and your feet shoulder width apart.
(2) Keep your back straight and raise your head.
(3) The left leg moves forward slowly. Bend your left knee and press forward so that your center of gravity will fall on your knee. Make sure your kneecaps don't exceed your toes. Keep your hind legs relaxed and slightly bent so that your knees almost touch the floor. Your torso should remain upright at this time. Then retract your left leg and return to the starting position.
(4) Exhale and take a big step forward, and inhale and return to the starting position.
(5) Switch sides and repeat the same action.
Step 2 upgrade gradually
(1) Stand straight with your feet shoulder width.
(2) Keep your back straight (flat), raise your head and look straight ahead.
(3) Step on a bench, box or other stable platform with your right leg.
(4) The height of the platform depends on your muscle strength and physical level, and the maximum height should not exceed the height of the femur in the horizontal position.
(5) After the right foot stands firmly on the platform, the buttocks move forward and only step on the platform with the right leg until the body is completely upright.
(6) Follow with the other leg.
(7) low order; Right leg first, then left leg.
(8) Repeat the above procedure, push the right leg up 10 times, and then push the left leg up 10 times.
(9) Remember to exhale at the previous level and inhale at the next level.
Step 3 get down
(1) Stand straight with your feet shoulder width.
(2) Keep your back flat, and slowly move your hips backwards and downwards until the femur is in a horizontal position.
(3) In the squat posture, the knees should not exceed the toes, but the head should be neutral and the eyes should look straight ahead.
(4) Slowly return to the standing posture, and then repeat the above procedures.
(5) Exhale and stand up straight, inhale and squat.
4. Abdominal compression
(1) Lie on your back on the floor with your calves on the fitness ball (or chair).
(2) Adjust the body position so that the thighs are at a 90-degree angle.
(3) Cross your arms on your chest and roll up your body in the direction of your thighs until your upper back leaves the floor. Slowly return to the starting position. Be careful not to shake or push or pull your body violently.
(4) Exhale and roll up the body, and inhale and return to the starting position.
5. Shoulder pressure
(1) Sit up straight in the chair with your feet in front of your knees. Make sure your back doesn't touch the back of the chair.
(2) Keep your back straight and raise your head.
(3) Sitting in the middle of elastic belt, holding both ends of elastic belt with both hands.
(4) Raise your hands above your head at the same time to reach a fully extended position.
(5) When the hands return to shoulder height, elastic belt presents a V-shape.
(6) During the whole movement, keep your hand palm forward.
(7) Repeat the above procedure 10 times.
(8) Exhale and inhale during push-ups, and return your hands to the shoulder position.
(9) You can adjust the resistance by lengthening or shortening the elastic band.
6, pulley pull down (Lat Pulldown)
(1) Sit up straight in the chair, put your feet in front of your knees, and don't touch the back of the chair.
(2) Keep your back straight, raise your head and look straight ahead.
(3) elastic belt bypasses the fixing devices (such as clothes hooks) above his head and grabs both ends of elastic belt with both hands.
(4) Initial posture, arms extended upward, hands raised above the head, palms forward; Pull elastic belt down until his hands reach shoulder height.
(5) Release the power slowly and let elastic belt pull his hands back to the starting position.
(6) Repeat the above procedure 10 times.
(7) Exhale and inhale during the pull-down process, and return your hands to the top of your head.
(8) You can adjust the resistance by lengthening or shortening the elastic band.