Family-style fitness plan to build a perfect figure, instead of curled up on the sofa all day, it is better to build a fitness center at home, watch TV while exercising, and experience the fun of health in the fun of exercise. In our daily exercise, moderate exercise can be full of enthusiasm for life. Here are several groups of movements to create a perfect figure with a family-style fitness program.

Family fitness plan to build a perfect figure 1 first, row backwards.

As a person who has just started back training, it is obviously not enough to touch pull-ups from the beginning. Not only the arm strength, but also the back strength is not enough to support a standard pull-up. At this time, backward stroke can be a good action instead of pull-ups.

Reverse rowing can stimulate latissimus dorsi and biceps brachii, and the back strength generally depends on latissimus dorsi. This action is generally to lay the foundation for pull-ups.

Second, the acromion retracts.

Similarly, the back of the shoulder nail is also the foundation of pull-ups, and it is used in many trainings. No matter whether it is bench press or front flat lift, the shoulder armor should be backward, and the requirement is not to shrug.

Shoulder nail retraction can activate back muscles well. In the initial stage of pull-ups, you can do it together with reverse rowing to slowly stimulate the growth of latissimus dorsi.

Third, dumbbell rowing

Dumbbell rowing rarely trains the back. Use dumbbells. It is very helpful to stimulate the thickness of latissimus dorsi. Generally speaking, the loudness of width is easier than the loudness of thickness.

To do this action, you need to hold your head up and chest out, and pull up the dumbbell with the strength of your back, not the strength of your two heads. Find the feeling of back strength. The arm naturally droops and pulls to the waist and abdomen instead of going straight up and down.

Family fitness program to build a perfect figure II. Push-ups strengthen chest muscles

In the living room or dining area at home, the action of push-ups to strengthen pectoralis major is to exercise male pectoralis major. Find two single stools, one on each side, with your hands propped up and leaning against the table. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.

Second, sitting posture, abdomen and legs.

This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs.

In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.

Third, biceps raise healthy hands.

This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.

Fourth, squat on the wall and strengthen your legs.

You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, such as boiling water, so that you can exercise your legs when you squat, and you can also get rid of the excess fat in your legs to make your legs look better. 15 group, do three groups.

Fifth, push up and strengthen the waist strength.

This action mainly exercises the waist. At home, lie prone on the bed, put your head in your hands, and then rely on the strength of your waist to get up. Strengthen the waist strength, 15 in one group and do three groups.