Elastic fitness belt rapid body shaping method, different exercises are suitable for different times, and attention should be paid to supplementing water during exercise. Not exercising for a long time may make our body function decline, and there are many ways to exercise. Now share the skills of quick body shaping with elastic fitness belt.

Elastic fitness belt rapid body shaping method 1 You need to prepare:

Elastic fitness belt. This is available in sporting goods stores.

If you are a novice in strength training, you'd better choose the light resistance type. If you already have strength training at ordinary times, you can choose one with stronger resistance.

Suggested fitness plan:

(1) Choose a 35-minute elastic belt exercise package for three consecutive days in a week, and do two groups for each exercise, each group 15 times.

(2) Cooperate with aerobic exercise (walking, cycling, swimming, treadmill, etc.). ) 3-5 times a week, 45-60 minutes each time.

(3) Don't forget to make a healthy diet plan.

Precautions:

Before the action, make sure that elastic belt is not slack, and the belt is tight during the action.

If the action is difficult, you can temporarily complete the action without a belt.

1, lunge up (exercise hips and legs)

Step 2-3 of preparation posture: The right heel is off the ground, and the fitness elastic belt is placed under the left foot. Both hands hold the height from one end of the belt to the shoulder, and the palms face forward. Bend your knees and lower your hips until your left thigh is parallel to the ground. Be careful not to lean forward.

Action, straighten your legs and stand upright. Hold still for a moment, then put it down. After 1 group, switch legs and do 1 group.

Increase the difficulty, that is, prepare for the action, half lift and put it down three times, before officially doing the action of getting up and putting it down.

2, logging action (exercise shoulders, hips, legs)

Prepare 1 foot position (such as sofa foot). Face the fixed point, stand on the right side of the fixed point, and your feet are wider than your hips. The two ends of the two hand straps are placed side by side next to the left hip. Bend your legs and squat until your thighs are almost parallel to the floor.

Action: Twist the trunk to the right, and pull elastic belt to the right shoulder with two arms diagonally across the body. Stand still and return to the standby position. After finishing one set of actions, do another set on the other side.

Increase the difficulty, so that elastic belt will increase the resistance due to stretching, and the exercise intensity will also increase.

3. ski jumping (exercise shoulders, legs and hips)

Prepare the posture. Face the fixed point, hold both ends with both hands, naturally straighten your arms forward to chest height, palms down, and separate your feet from hip breadth.

Action, squat until the thigh is parallel to the floor. At the same time, the arms on both sides naturally droop but the elbows are not bent, and the palms are facing backwards. Stand still, then stand up and return to the standby position.

Increase the difficulty.

4. Push-ups (exercise shoulders, arms, chest muscles, back and buttocks)

Prepare the posture, holding both ends in each hand. Bend over, bend your arms, support with shoulder force, that is, the preparation posture of push-ups, and land on your knees.

Action: raise your arms, keep your torso in the same line from head to knee, rest for a while, and then press down to get ready. Then repeat the action.

Increase the difficulty, don't touch the ground with your knees, and complete the action with normal push-ups.

5, one leg stroke (exercise shoulders, back, legs)

Get ready for posture and hold two belts in your right hand. Stand with your right foot and your left foot off the ground about 1 ft. Straighten your right arm, put your right hand next to your left thigh, and face your palm.

Action, pull the end of the elastic band to the right shoulder. Stand still and put it down. After finishing one group, do another group on the other side.

Increase the difficulty, meditate for three times, then pull your elbow back, put it down for 2-3 inches, and then return to the preparation posture. Add a silent count of 3 to each action.

6. Bend your arms quickly (exercise your biceps)

Prepare posture, keep your feet away from hip breadth, and put elastic bands on your feet. Hold one end in each hand, the arms on both sides naturally droop and the palms are forward.

Action, bend your elbows, put your hands in the direction of your shoulders, and then put them down. Do it 20-30 times quickly, rest for 30 seconds, and then do the second group.

Increase the difficulty and shorten the height of elastic belt to increase the resistance.

7. lean forward and lift (exercise shoulders and triceps)

Get ready and put elastic belt under your feet. Hold one end in each hand, lean forward until your back is almost parallel to the floor, straighten your arms and put your hands next to your hips.

Action: bend your arms 90 degrees, keep your arms at both sides, and face the ceiling with your palms. Stand still and return to the standby position.

Increase strength, separate your feet a little, reduce the length of elastic belt, and increase resistance.

8. Feed sit-ups (exercise back, hips and legs)

Prepare the posture. Lie on your back, bend your legs, put your feet together and put your head in your hands.

Action, keep your legs as far apart as possible, hold your head and let your neck and shoulders leave the ground. Stand still and return to the standby position.

Increase the difficulty by 3 times, move your head and shoulders up and down 1-2 inches, and then return to the preparation posture.

9. Foot lifting exercise (exercise hips and legs)

Prepare posture, stretch your limbs naturally, hang your hands under your shoulders and straighten your legs.

Action: Keep your back straight and your right leg as high as possible. Stand still and put it down. After finishing one set of movements, change your legs and do another set.

Increase the difficulty, count silently for 3 times, move your knees up and down 2-3 inches and then return to the ready position. In each action, add a link under Static Count 3.

10, cycling (back, hips)

Prepare posture, then lie on your back, with your legs bent 90 degrees and your feet together.

Action, straighten your right leg at the same time, and your right elbow touches your left knee (pay attention to stretching your feet so that elastic belt won't slip out). Stand still, then twist your upper body to the right, change your legs and stretch forward. Do this 20-24 times (one side at a time).

Fast Body Building Method 2 requires an elastic fitness belt. Equipment elastic belt

You don't have to rely on fitness equipment to train your back muscles. Just find a partner and elastic belt, and you can also exercise latissimus dorsi and strengthen the lower back muscles at the same time. In addition, when the roles of this sport are exchanged, the biceps brachii of the arm can also be trained.

1、

This action is operated by both sides in turn. When one side finishes the action, the other side starts the action.

Partner A is on the ground, holding elastic belt in the middle with both hands and keeping his arms straight forward.

Partner B kneels in front of his partner, holding the ends on both sides of elastic belt with both hands.

Increase the difficulty

When you are on the ground, raise your legs and pull elastic belt back at the same time. When your arms are straight, lower your legs.

2、

Partner a's chest leaves the ground, elbows bend to both sides, and pull hard in the direction of shoulders.

Partner B When your partner tugs at his chest, your hand should hold the elastic band and stay in place. Although this movement is dominated by squatters, you still need to help provide enough resistance.

3、

Partner A keeps his hands straight forward and keeps his shoulders off the ground with the strength of his core and lower back muscles.

Partner B keeps his elbows close to his sides, resists elastic belt's resistance with biceps brachii, and raises his hands to shoulder height.

4、

Repeat steps 2-4 according to the schedule or as needed.

Partner a returns to the starting position.

Partner B, put your hands down and return to the starting position.

Backward Squat and Triceps Stretching

The required equipment is two elastic belts with the same resistance.

Squat in reverse stride can strengthen the muscles of lower limbs, and triceps brachii stretching can independently train the muscles at the back of the arm. You must use two elastic belt with the same resistance, otherwise the training of your arms will be unbalanced and the effect will be very different.

1、

The two sides stood face to face, holding both ends of the two elastic bands with both hands.

2、

Do a step squat with your right foot, squat with your knees toward the floor, and pull elastic belt behind your body with your triceps.

Variant type

The Curtsy lunge is a variant, in which the feet that straddle the rear extend to the opposite side and cross the front legs, and the knees of the two legs are just one after the other.

3、

The front foot and heel are supported by force, and the back foot is lifted forward to the original standing posture.

4、

Instead, do a backward step squat with your left foot, and the triceps will pull elastic belt back hard.