Can office workers buy their own fitness equipment dumbbells? Dumbbells can not only help you slim your arms, but also have an obvious effect on the sculpture of back muscles and shoulder lines. They can even be used as a gravity aid for your lower body exercise, making it more effective.
Advantages: there are many slimming demonstration movements, which are simple and easy to learn; If there is no dumbbell, you can use a mineral water bottle filled with water instead, which is convenient and economical.
Disadvantages: If you don't pay attention to the posture of lifting dumbbells, it is easy to hurt your wrist, so use it with caution.
Fitness time: 1 movement, do 20 movements, rest 1 minute, and repeat for 3 rounds.
Elastic rope There are large and small muscles in the human body. Large muscles can be trained with heavy dumbbells, and small muscle groups that are difficult to train (such as back arms) can be trained with elastic ropes. In addition, after weight training such as dumbbells, you can also stretch with elastic rope.
Advantages: Very effective for small muscle groups that are difficult to train.
Disadvantages: there are few demonstration action materials, and it is not easy to learn just by looking at pictures.
Fitness time: 1 movement, 12 ~ 15 times, repeated for 2 rounds.
The first contact with the abdominal chakra will definitely be quite difficult, because you will be sweating after doing it several times, but you will have obvious feelings in your abdomen after doing it. Therefore, if there is fat in the abdomen, you need to overcome inertia, increase the number of times step by step, and do it persistently. The advantage is that you can exercise the muscles of your arms and abdomen at the same time.
Grip this is a very common fitness equipment. Its main function is to train the grip strength of the palm and strengthen the muscle curve of the elbow, so it is more suitable for boys. If you need to tighten the elbow muscles, the grip is a good choice, but it has no obvious effect on the thin arms.
Elliptical machine coordinates limbs and builds a healthy body. Long-term practice is helpful to improve physical endurance, exercise cardiopulmonary function, calm mind and improve sports ability. For healthy people, elliptical function can enhance physical fitness and improve our physical fitness in an all-round way.
Lying on the sitting board can help us quickly remove excess fat from the abdomen, slim down the waist and improve the body's immunity.
Treadmill can help you bid farewell to your bloated figure completely, resist diseases and prevent bone and muscle degeneration. Relax yourself, reduce stress, and maintain and improve the overall level of your body.
What are the skills of fitness at home? 1. Stand up straight with your legs high and your feet slightly open. Lift one leg hard, the opposite arm swings forward, and the same arm naturally swings back. Note that at least raise your knees above your hips and as close to your chest as possible. Lift the instep of one leg slightly downward and straighten it. When one leg is lifted to the ground (when the forefoot touches the ground), the other leg is lifted quickly, and the action point is the same.
2. Squat your legs apart, shoulder width apart, gently hold your ears with your hands, or hold your arms on your chest. Kneel and squat, then kick and jump quickly. Squat down quickly after landing and repeat the above actions. Note that in addition to the initial squat, try to land on the ground with only the forefoot when squatting after jumping up.
Turn your back to the chair and put your hands on both sides of the chair surface. The upper body is straight and the knees are slightly bent (greater than 90). Sit on your hips and bend your elbows. When your arm is basically parallel to the chair surface, keep this posture for 3-5 seconds. Then, straighten your arms and return to your original position.
4, Hula Hoop Many small waist artists admire the hula hoop movement very much, and the hula hoop is really so effective. No matter whether you have a slim waist or a straight waist, as long as you keep exercising for 20 minutes every day for a week, the obvious waist line will come out. It is recommended to exchange clockwise and counterclockwise when shaking to balance the waist muscles and make the waist line balanced and beautiful.
5, elastic rope human muscles are large and small, large muscles can be trained with heavy dumbbells, small muscle groups (such as the back arm) are difficult to train, you can use elastic rope. In addition, after weight training such as dumbbells, you can also stretch with elastic rope.
Simple and practical family fitness method Push-ups (20 in a group, doing 4 groups) The main part of exercise: chest.
Action process:
Arms apart, shoulder-width or slightly wider, arms propped up, toes on the ground, head slightly raised, looking at the ground. Belly in, keep your back naturally bent and your elbow slightly bent.
The main part of sit-ups (30 groups, 3 groups) is abdomen.
Action process:
Lie on your back on the mat with your knees bent about 90 degrees and your feet flat on the ground. Put your legs together, put your hands on your ears, use your abdominal muscles to contract and swing forward, and quickly enter a sitting position. The upper body will continue to bend forward, the upper body is perpendicular to the ground, then return to the sitting position, and so on.