Improving arm circumference and efficient arm abuse fitness program | improving fan arm collapse
Efficient hip abuse fitness program
① Warm up fully before practice.
Treadmill warm-up
5- 10 minutes for brisk walking or jogging.
Warm up until you sweat a little.
Warm up on a treadmill or rowing machine.
or
Ellipsometer preheating
5- 10 minute ellipsometer preheating
Warm up until you sweat a little.
Warm-up options for elliptical machines or treadmills
Efficient hip abuse fitness program
② Stretch hips and legs before practice.
Great stretch
Stand by, step forward, and stretch out a leg.
The elbow joint touches the ground downwards, and then vertically upwards.
Repeat on one side 16 times.
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reach
Keep your legs straight for balance.
Exhale, bend forward and grab the ankle.
Hold for 30 seconds.
Efficient hip abuse fitness program
③ Move your hips and legs before practice.
Standing rope recoil
An elastic band tied to the ankle.
Exhale and lift one leg.
Each group 15 times *4 groups
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Kneel behind and kick.
Kneeling posture, push back with one leg.
Inspiratory control slowly drops.
Each group 12 times *4 groups
Efficient hip abuse fitness program
④ Hip joint training in formal group.
Arrow squat
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The front legs are parallel to the ground.
Knee down on the expiratory side.
Each group circulates 4 groups * 16 times.
+Goblet Squat
Put your hands on your chest and lift the dumbbells.
Exhale, squat, inhale.
Each group circulates 4 groups * 16 times.
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Self-weight hip bridge
Lie flat with your legs hip-width apart.
Exhale and raise your hips.
Each group circulates 4 groups * 16 times.
Efficient hip abuse fitness program
④ Hip joint training in formal group.
One-legged gluteal bridge
Lie flat and lift your legs.
Exhale and raise your hips.
Each group circulates 4 groups * 16 times.
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Dumbbell gluteal bridge
Dumbbells are placed above the hips.
Lie flat with your legs hip-width apart.
Each group circulates 4 groups * 16 times.
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Clamping opening and closing
Lying on the hip, leg and foot line.
Exhale and lift your knees.
Each group circulates 4 groups * 16 times.
Efficient hip abuse fitness program
⑤ Relax your hips and legs after practice.
Stand with your legs extended forward
Stand up, chest out and abdomen in order to remain stable.
Lift one leg, grab the toe with your hand, and lift it.
Hold it aside for 30 seconds.
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Foam shaft relaxes hips.
Lie on your side to support your upper body and sit on the roller.
The side hip support keeps rolling back and forth.
Hold it aside for 30 seconds.