The change of motion is infinite.
Resistance training can be very effective and relatively simple to do-let alone exercise. Elastic belt is very easy to put at home or put away, and can be retrained quickly anywhere.
Basking Ray will introduce you to nine elastic band movements, which focus on your core muscles. These exercises are challenging your oblique abdominal muscles and the whole abdominal muscles. At the same time, when the abdomen becomes the focus, you also challenge your upper and lower bodies at the same time. It is best to add these movements to the normal strength training mode.
First of all, choose a elastic belt that can feel challenging but can keep you in good shape throughout the exercise (you can always adjust more or less resistance).
Novice (or you just gave birth to a baby in the past two months), choose five exercises from the following and do two rounds of exercises that are repeated 5 ~ 8 times.
Senior and middle-level friends, choose 7 items from the following exercises and complete three rounds of exercises that are repeated 8 ~ 10 times.
1. Stand with knees bent and elbows touching.
When standing, the width of the foot is slightly wider than the hip circumference (or shoulder width), and the elastic band is placed.
Lift the left knee to the chest, and bend and extend the right elbow to the left knee joint.
Try touching your elbow with your knee, not your shoulder.
Return to the starting position and repeat the other side. ? Repetitive alternation
2. The body hangs and rolls, and the hollow body rolls.
? Lie on your back, face up, arms straight above your head, elastic belt around your wrist.
Lift your shoulders and legs from the floor into the air.
Roll your body to the right with your core, keeping your arms extended and your ears close to your biceps.
When you return to the starting position, roll back to the left to complete an action.
3.？ Bicycle tummy tuck bicycle creak.
Starting from the sitting position, wrap your feet around elastic belt, bend your knees and touch the ground with your heels.
Tilt back 45 degrees until the core is involved and your fingers gently touch the back of your ear.
Spin with your core waist, right elbow to left knee, right leg straight.
Then twist your left elbow to your right knee and straighten your left leg here to complete an action.
Then repeat this action.
4.？ Side plate support? side plate
Starting from the high position of elastic belt around the ankle (calf 1/3).
Move the weight to your right hand, fold your feet up and put your left hand on your hips.
Lift the left foot from the right foot until the foot is hip width, and keep it for 30 seconds or more.
Return to the starting position and repeat on the other side.
5.？ One-legged T-boat
Stand with your feet shoulder width apart, wrap your right foot around elastic belt, and grab the end of elastic belt with your left hand.
Change the weight of the right leg, then stabilize the center of gravity, lean forward and stretch the left leg backward.
When the chest is parallel to the ground, pull elastic belt to the left elbow of the chest, and pull it back directly, close to the side of the body.
Stretch out your arms and return to the starting position.
Complete the whole, and then repeat the other side.
Spider-Man push-ups
Starting from the high support, elastic belt wrapped his feet, his hands under his shoulders, and the core participated.
Touch your right knee to your right elbow, press down on your chest and push it back to the starting position.
Then repeat on the other side.
7.？ T-shoulder lift
? Stand with your feet apart and grab elastic belt at the front of your thighs with both hands.
Raise your arm to shoulder height, then straighten your arm until a "T" is formed on both sides.
Chest out, don't arch your back.
Return to the starting position. Repeat.
8.？ T-shaped lateral lunge t-shaped rotary lunge
? At first, stand with arms straight, grab elastic belt and open it shoulder-width.
The right foot lunges back until the thigh is parallel to the ground.
Turn your body to the right with the core and keep the elastic band as open as possible.
Pull your right foot back to the starting position and complete the action.
Then repeat this action on the other side.
9. Unilateral elastic belt Squat.
When standing, the width of the foot is shoulder-width, the toes are forward, and the wrist of the left foot is wrapped with elastic belt.
Keep your arms straight in front of you, lower your hips into a squat position, hold your chest out and return to your starting position.
Complete the action and then repeat on the other side.
Completed nine core trainings in elastic belt. Sticking to these nine movements will flatten your lower abdomen and slow down the vest line.
Slowly appear, and the core lines will be slowly carved.
Four more challenging moves:
The body was hung and rolled? Hollow body roll
One-legged T-boat
T-shaped lateral lunge t-shaped rotary lunge
Spider-Man push-ups
Tips: Don't forget to warm up before exercise, and don't forget to stretch after exercise! Can't be lazy ~