When doing flat support, hold your hands slightly wider than your shoulders and do flat support. Pay attention to tighten your hips and don't lean or collapse. Chin slightly taut, head and body in a straight line, visual floor, pay attention.
Step 2 push-ups
Push-ups are very common movements in our daily life, but they are also a very good group of strength training movements. Although the action is not difficult, but to achieve the effect of fitness exercise, it is still necessary to achieve the standard.
3, roll the abdomen
Abdominal curl is to bend your spine, keep your body curled, and slightly lift your upper back so that your back is still close to the ground when you get up.
Lift your legs and put them on your back.
When doing supine leg lifts, lie flat on the ground or on a yoga mat, keep your hands stable and lift your legs at 90 degrees. You can choose straight legs or bent legs according to your personal situation. Pay attention to keep your back as close to the ground as possible during training, otherwise you will easily hurt your back.
5, standing dumbbell flat lift
Standing dumbbell flat lift can be completed by choosing front flat lift or side flat lift. At first, we stood on the ground, holding dumbbells in our hands, and naturally relaxed at our sides.
At this time, we adjust our hands and raise them horizontally until our arms are parallel to the ground and our hands are straight. Then put down your arm and start over.
6, barbell hip bridge
The upgraded version of the weight plate hip bridge, the body lies flat on the mat, the barbell rolls over the ilium of the trainer, the knee is bent 90 degrees, the sole of the foot is flat on the surface of the mat, and the barbell bar is firmly held with both hands, and the grip distance is wider than the shoulder width.
Tighten your hips and straighten your waist. You can hold the barbell bar with two anterior iliac spines, so that the barbell bar can be lifted and your body will be in a straight line. Count to 5 silently at the highest point, then slowly put it down and record it as an action.
7. Squat with heavy load
At first, we fixed the barbell in the muscle position behind the neck with both hands. At this time, our legs are open, and we hold our chest and abdomen. At the beginning of the action, we bent our legs and squatted down until we reached the limit.
Come back, pay attention not to hunch over your back, so that the exercise effect will be better and you can avoid injury during exercise. This action can mainly effectively exercise the muscles of our legs and buttocks.
8. Bend over the dumbbell bird
First, we take a dumbbell in each hand. At this time, our legs are open and straight, shoulder-width apart. Then we bent down and put our hands on our chests.
At the beginning of the action, our arms are open and raised to the sides until our hands are open like birds. Then slowly retract your arm and return to your original position. Complete 20 actions at a time, and you can do 3~5 groups at a time.
9. Lift dumbbells
Lifting dumbbells can be a good exercise for arm strength, and it is also a relatively simple and easy action.
10, hard pull
Hard stretching can exercise many muscle groups in our body, and in the process of training, our body will release a lot of testosterone and enter the blood.
Therefore, if you are going to do strength training, the hard pull action is one of the very basic training actions that you can't miss.
1 1, supported by the flat plate and pushed upward.
Push-ups with flat support are further deepened on the basis of flat support, that is, while doing flat support, both hands stand upright, then return to the standard flat support action, then stand upright with both hands, and so on.
The part of this set of actions is the core whole. Generally speaking, a group lasts about 30 seconds, and you can do 2~3 groups a day.
12, one-legged squat
One-legged squat is more difficult on the basis of squat, and the main training is leg strength. One-legged squat is a squat with only one leg and the other leg retracted.