Therefore, many people in the industry have gradually changed from traditional strength training to physical exercise function training system, which takes the human body as a whole. Every joint of the human body is a joint of different sports chains of the human body, and human movement is divided into sports chains, nerve chains and muscle chains. Different joints are the key points of human strength, muscle and nerve conduction. Therefore, if you want to achieve a new and stable balance in your overall physique, you need systematic exercise training. Today, I offer you a variety of comprehensive and holistic sports training methods.
First of all, before exercise, you must check that you have no chronic diseases such as hypertension, coronary heart disease and diabetes, and have a certain physical foundation before you can start this systematic exercise training.
Secondly, do you still remember the broadcast gymnastics in primary and secondary schools every time? The jumping action is basically carried out in the penultimate quarter. Only when your body function changes from static to slow to fast can your body function jump in an all-round way, and your heart rate will rise step by step instead of suddenly, which is likely to lead to physical discomfort and more serious problems. So, before the next training, please pay attention to your physical function!
1. Dumbbell jump (4 groups *20 times)
Choose a small dumbbell that suits your weight. One in each hand. After your legs are together, put dumbbells on your sides with your hands and bend your elbows. Dumbbells are almost as high as your ears. Then move the center of gravity upward and spread your feet about 3 shoulder widths. When your feet are open, keep your hands straight and your arms on your ears. Then the center of gravity returns to the starting position once.
2. Back cross dumbbell bending
First, choose a dumbbell that suits you and hold it in your hand. Dumbbells are about a foot wide between your upright feet. Put your hands by your side naturally. First, put your right foot behind and outside your left foot in the posture of boots, so that your right knee will touch the ground and your upper body will remain upright. Hold the dumbbell in front of you with both hands and keep your upper back straight. Then, when your right foot retracts to make your body stand upright, your right foot will become a supporting leg, and your left foot will pose as a boot towards the rear and right of your right foot. Rotate left and right as a group, ***4 groups *20 times.
3. lunge forward and squat to lift dumbbells
Stand in a lunge position, with your left foot in front and your right foot behind. Just put the toes of your right foot on the steps of a certain height and put the dumbbell with the right weight in your hand on your chest as the starting posture. Then the body's center of gravity is down, that is, lunge forward, with the front legs and thighs parallel to the ground and the calves vertical to the ground. After squatting, the upper body holds the dumbbell to push the chest and shoulders, that is, from elbow flexion to elbow extension to hold the dumbbell, lift the dumbbell to the highest point, then bend the elbow back to the chest, and then the body returns to the initial posture of the upright state. Do 15 times on the left and right as one group, and * * 4 groups.
4. Cross-legged triceps brachii training
First, the body is upright, feet are shoulder width apart, and dumbbells with appropriate weight are placed on one side of the body with both hands. Then, the right foot takes a boot step of about one meter to the left rear of the left foot, and the toes point to the ground. After the dumbbell hands are bent, the big arm is perpendicular to the ground and the elbow joint points to the sky. Dumbbells are naturally placed behind your head. When the dumbbell is lifted above the head by the forearms of both hands, the feet move up with the center of gravity. When the dumbbell returns to the ground, the crossed legs move downward. It should be noted that in the process of moving up and down, the center of gravity of the body mainly moves up and down, and the core muscles should be tightened, so pay attention to adjusting breathing. The left and right sides are divided into 15 groups and ***4 groups.