Flight action
Keep your feet on the fitness belt, keep your knees bent, swing your hands back and forth, not too much, but try to raise the fitness belt as high as possible.
Swing arm action
Step on the fitness belt with your feet, keep your knees bent, and swing your hands back and forth from the core muscles.
Stretching action
Step forward and backward with your feet, step on the fitness belt with your front foot, and extend your elbows at 90 degrees, keeping the angle unchanged. Exercise the upper arm.
Butterfly stroke posture
Stretch the fitness belt on your back, keep your arms in a shoulder-sinking posture, and then swing forward. This action exercises the muscle lines of forearm and arm. Muscle lines are clearly visible when tightening.
Door opening posture
Keep your knees apart, stretch the fitness belt on your hand, and then twist your wrist from parallel to inward in a door-opening posture to exercise your forearm muscles.
The action of girls practicing arm muscles
1. Sit-up dumbbells (4 groups *20 times)
First, lie on your back on the yoga mat, bend your knees and stand shoulder-width parallel, and your thighs are 90 degrees vertical. Raise the dumbbell with both hands above your shoulders, and bend your elbows at your sides.
After the core is tightened, your arm will bend from elbow to straight, and your arm holding dumbbell will straighten from your side to square with your shoulder, so that your arm triceps will contract.
It doesn't matter if you don't know where the triceps brachii is, just feel the muscle strength of your arm, and then slowly and naturally put the dumbbells on your sides.
2. Dumbbell Squats (4 groups *20 times)
First of all, stand up straight, with the distance between your feet shoulder-width, hold the dumbbell with both hands, and bend your elbows to hold the dumbbell shoulder-height.
Pay attention to keep your back straight, and then look at the horizontal direction. After abdomen, bend your knees while lowering your center of gravity until your thighs are almost parallel to the ground.
Then you should keep your back straight, and let your muscles control your knees not to exceed your toes as much as possible, keep your upper back straight, and then return to your original position.
3. Legs slightly flexed and lifted with dumbbells (4 groups *20 times)
Stand with your feet open and parallel for about two punches, with your knees slightly bent. After the upper body is straight, slowly lean forward and down until the upper body is parallel to the ground, but the back must be straight. Hold the dumbbell with appropriate weight in both hands and put it vertically in front of you naturally. The dumbbell almost falls to the calf below the knee joint in front of you.
After the core is tightened, pull the dumbbell with both arms to bend the elbow to both sides of the waist until the big arm moves backwards to the maximum, which can keep the contraction peak 1 s. Then put it back to the starting position.
Be careful not to straighten your legs completely, don't bow your back, and master the rhythm related to breathing and exercise during exercise.