The Sixth Family Hypercycle Muscle Physical Training Course-Strengthening Explosive Force This Hypercycle Muscle Physical Training Course will be divided into 8 stages in different degrees, and each stage will be designed with 6 training movements, mainly with intermittent aerobic exercise and upper and lower limb training movements, so that your muscles can get the most efficient training. The sixth class-strengthening the training course of explosive force will add more training actions about explosive force and lower limb stability. Therefore, five kinds of equipment, such as wooden box, resistance ball, rope ladder, medicine ball and dumbbell, will be used to design the action. You can choose the right strength and weight according to your muscle strength and physical quality. If you don't have the same equipment, you can also find related substitute products to practice. Before exercise, it is suggested to check your physical condition according to the contents of "Health and Safety Questionnaire" to increase the safety of fitness activities. ※. Don't forget the dynamic warm-up before exercise and the routine stretching after exercise, which can be seen in the movie "Fitness starts from scratch! ※! Watch the first lesson of the family hypercycle muscle strength fitness training course-find your muscle strength back.
Training focus! It is suggested that dumbbells should be used to exercise muscle groups, thigh muscle groups and hip muscle groups.
1 lunge forward 1: Hold the dumbbell with both hands and step forward with one foot, without too much stride. Step 2: distribute your weight on your legs and don't bend your knees when you step out. Step 3: put the center of gravity directly below, keep the upper body upright and squat down the hind legs. Step 4: Squat down on the back foot until the thigh and calf of the front foot are at 90 degrees, and then push back to the initial action.
Forward lunge training focus! It is suggested that the instrument resistance ball should exercise the level of core muscle group, chest muscle group, triceps brachii and deltoid muscle.
2 resistance ball push-ups 1 step: put your hands above the resistance ball, and the width of your hands is about 1.5 times the shoulder width. Step 2: Keep your chest and waist in a straight line. Kneel on the ground, bend your elbows outward and press down on your body. Step 3: Keep your body stable, then push your body up and return to the starting position. Step 4: When you push your body up, remember that you can't fold your waist backward or fall down, otherwise you will hurt your lumbar spine.
Resistance ball push-ups combined with ball push-ups training focus! It is suggested that the rope ladder should be used to exercise the coordination level of lower limb muscles.
3 Agile ladder climbing training steps 1: Stand on the left side of the first grid of the ladder and squat down with your feet apart. Step 2: Then jump up slightly from the ground and into the inclined ladder. Step 3: Then jump off the ground immediately, jump to the right of the ladder and continue to move forward quickly. Step 4: After jumping to the end of the ladder, run back to the starting point and repeat the action.
Agile ladder training Agile ladder training focus! The recommended equipment does not exercise the abdominal core level of muscle groups.
4 Two-way belly roll step 1: Lie on your back, with your feet slightly bent upward about 45 degrees and your hands straight up. Step 2: the upper body and shoulders are off the ground, and the hands and feet are close together. Step 3: Roll up your body and contract your abdomen so that your palms are close to the side of your calves.
Two-way abdomen and double contraction training focus! It is suggested to use equipment and fitness balls to exercise at the level of core muscle group, upper back muscle group, arm muscle group, shoulder muscle group and lower limb muscle group.
Step 1: Take a standing posture, with feet shoulder-width apart, and grasp both sides of the medicine ball with both hands. Step 2: Keep your knees and elbows slightly bent, push your hips back slightly, and keep your back upright. Step 3: Stand, lift the fitness ball over your head with both hands, bend the forearm arm to pull the ball behind your head, and hold the ball high. Step 4: Squat down and hit the ball to the ground.
The solid ball landed. Key points of drug ball slam training! It is suggested to use the wooden box of the equipment to exercise the muscle group, thigh muscle group and hip muscle group to strengthen the level of instantaneous explosive force.
6 box jump step 1: stand in front of the box with your feet open, shoulder width apart, and the distance between your body and the box is subject to the jump distance. Step 2: Squat your feet with the strength of your legs and hips, and jump on the platform with the swing of your upper limbs to release your strength. Step 3: Jumping out of the box has a great impact on your knees. It is suggested to return to the starting position by going down or jumping step by step. Step 4: Light feet are the main characteristics of the upper box and the lower box.
Frame jump for the picture/Red Bull Editor//David