These three fitness exercises help you build a V-shape. Protect yourself while exercising. Exercise can also help us get rid of fat, and the effect of losing weight is also very obvious. Keeping healthy is the first priority of exercise. Now share these three fitness moves to help you shape your V-shape.
These three exercises help you build a V-shaped figure, 1 1, a wide pull-up.
This action exercises your biceps brachii and latissimus dorsi.
Point: stretch your hands as far as possible, grab the handle, and then do pull-ups. This is probably the most difficult pull-ups you have ever done. If you want to find abuse, you can find someone to hold your feet or tie a heavy object with a resistance belt.
Step 2 bend over the barbell and row a boat
Key points: Bend your knees slightly, lean forward and keep your back straight. Grab the barbell with the right weight and reach the right position. Squeeze the scapula to make this movement more perfect and exercise the back muscles and arms.
3. Stand up straight and pull down your arms.
This action looks simple, but it definitely makes you addicted.
Point: Keep your body straight. Bending down can't achieve the training effect. Then, press your hand down, and be sure to pick it up slowly to resist the resistance to the maximum extent. This action will make you feel that the core strength is burning slowly, followed by the shoulders and neck ... Well, give full play to your strength!
These three fitness exercises help you build a V-shape. 2. Fitness that affects the effect.
One is to exercise while reading.
If you are absorbed in reading a fashion magazine, it means that you can't pay attention to the exercise you are doing at the same time. Amy Hoff, a fitness consultant at new york Sports Club, said reading while exercising is the worst thing. "If you want to exercise, you must concentrate on your body." She said. If you need to do something else at the same time to make exercise less boring, Hoff suggests that you put on headphones and watch TV, which doesn't need to concentrate like reading.
The second is to exercise until you sweat.
Sweating may make people feel more fully exercised, but in fact it only takes you a few pounds of water. It has no effect except unhealthy. "One thing that bothers me for thirty or forty years is that people still try to lose weight by sweating more." Mark Ocibinti, president of the American Fitness Industry Practitioners Association, said, "They exercise in a high temperature environment, thinking that this can reduce their weight, but in fact they just dehydrate themselves." Excessive sweating can also lead to cramps and other sports injuries. When exercising, please make sure that you have a bottle of water at hand, which can be replenished at any time.
Third, only ride a stationary bike.
Simply riding a stationary bike or running on a treadmill can't achieve the effect of strength training. "Walking a mile can burn 100 calories; But in the same 20 minutes, if you do weight-bearing exercise on the equipment, you can burn 300 to 400 calories. " Ocibinti said. Strength training can also help you strengthen the muscle groups you need in your daily life, such as climbing stairs or carrying heavy objects, help you keep the shape of your muscles and delay the muscle relaxation brought about by age.
The fourth is to bypass weightlifting exercises.
Ladies are often afraid that lifting weights will make them look like bodybuilders. Actually, don't be afraid. It is a common misunderstanding that lifting weights or strength exercises will make women grow large muscles. "It won't happen unless you take growth hormone at the same time." Ochi Bindi said, "Doing weightlifting exercises won't make you a terrible monster."
Fifth, exercise on an empty stomach
Doing exercise on an empty stomach is like driving a tank without oil. Your body needs energy to keep running. Some healthy snacks, such as oatmeal or bananas, can be digested on the way to the gym to provide extra energy for your next exercise. This is especially important when you exercise in the morning, because at the end of the night, your stomach is empty and your calories have been consumed. You need to refuel it and get it started again.
The sixth is to draw a tiger according to the cat, without asking for a solution.
Pretending to know everything when you go to the gym is not good for you. One of the worst habits for newcomers to the gym is to visit the gym and try to follow the example of others around them. There are usually some coaches in the gym. Ozzie Bindi suggested making good use of these coaches. "If you really have questions and want to know the correct exercise method, please don't hesitate to ask them." She said, "You must know how to avoid sports injuries." Similarly, when you join a new fitness class, if you have any discomfort or doubts, let the teacher know that your body will benefit from it.