White-collar male fitness gymnastics. Nowadays, among white-collar workers, some male employees usually do not pay attention to exercise and eat too much, so abdominal fat accumulates day by day, forming a striking "beer belly". Next, let's take a look at the fitness gymnastics of white-collar men.
White-collar men's fitness gymnastics 1 arm bending. Then, they hold the handle of the bag with their hands and lift it from the waist to the shoulder position repeatedly. Alternate left and right arms and do it back and forth 30 times. This exercise can effectively stimulate the biceps brachii and make it strong and developed.
Bending the arm can exercise the upper body, bid farewell to the thin upper body, and get solid arms and breast enhancement.
Push-ups A, try to keep your body in a straight line, and then do push-ups. This exercise can exercise the triceps brachii of the upper arm.
Push-ups are the same as ba, just to increase the intensity of exercise, put your feet on the table. Straighten your legs. Doing push-ups slowly will stimulate the muscles on the outside of the arm and gradually become elastic.
Squat movement, about shoulder width, leg tips slightly outward, legs slightly bent, hands clasped behind the head. Then, slowly squat down your hips until your thighs are flush with the ground. Then slowly recover, be careful not to straighten your knees.
Bend your knees and hold the edge of the chair with both hands. Let your knees bend easily, put your legs together, then slowly bring your knees close to your chest, and then slowly recover.
Bend sideways with the palm of your other hand behind your head. Then, the handbag hangs naturally like being pulled to the ground, and the body bends sideways. The recovery action is to straighten up slowly. The left and right sides alternate.
Lower body training, strengthening thighs and shaping ideal lower body, please do the following exercises:
Move backward, hold the chair with one hand to keep the upper body fixed, then stand forward with your knees and slowly lean back with your waist, and keep this posture until you are tired. This kind of exercise can make the muscles in the front thigh strong and consume the fat in the buttocks.
White-collar male fitness gymnastics II. The benefits of practicing gymnastics;
1, build a figure
Gymnastics can shape a beautiful figure. Gymnastics with a large amount of exercise will consume excess fat in the body and make the body more slender.
In addition, exercise will increase muscle mass, make muscle lines more obvious and make skin firmer. Therefore, body gymnastics is especially suitable for losing weight and shaping, which should be an important reason why young women like body gymnastics.
Step 2 enhance physical fitness
Gymnastics is an aerobic exercise, which is very beneficial to health. Long-term gymnastics can promote metabolic function.
And enhance the heart's ability to pump blood, improve lung breathing efficiency. This can greatly improve people's physique and effectively resist the intrusion of various diseases.
Step 3 relieve stress
Gymnastics can also relieve mental stress and regain confidence. When a person devotes himself to a sport, his undivided attention and fatigue will make him forget other things and make himself empty.
Gymnastics is really a very good exercise for a person who is full of stress and tension in life. Of course, through gymnastics training, your body posture will be more beautiful and moving, and you will regain your sense of confidence.
Fitness action
1, squat down
Squat is a fitness exercise and a trump card for practicing thigh muscles. Persistence will also play a role in losing weight. Squat is considered to be a necessary exercise to strengthen the strength and circumference of legs and hips and develop core strength.
"Squat with weight" has a strong stimulating effect on the whole lower limbs and trunk, and has a positive impact on a series of physiological and biochemical reactions such as cardiopulmonary function, nerve regulation and hormone secretion, so practicing "squat with weight" is a compulsory course for professional athletes and amateur bodybuilders.
Step 2 pull hard
Hard pull is a kind of weight-bearing training, which is mainly divided into leg bending hard pull and straight leg hard pull, as well as some variants such as Romanian hard pull and sumo hard pull.
Leg bending hard pull is mainly used to exercise the lower back, that is, erector spinae, while straight leg hard pull is mainly used to exercise biceps femoris, but it also involves hip muscles and erector spinae.
In addition to bombarding the back with hard pull, it can also stimulate the development of buttocks more effectively (even better than squat). Because hard drawing involves too many muscles, it can also promote the release of muscle-building related hormones. In other words, if you practice hard pulling, you will become stronger all over!
3, bench press
Bench press is the abbreviation of supine press, also called bench press or bench press. Mainly practice pectoralis major, pectoralis minor, deltoid toe, triceps brachii and elbow muscles, as well as serratus anterior, biceps brachii, coracoid brachii and forearm muscles.
The bench press involves a lot of flesh and blood, especially the development of upper limb extensor and pectoralis major, which is incomparable to other movements (except push-ups).
Step 4 suggest
Exercising strong chest muscles is a major action. Bench press is a compound action, involving multiple joints, including shoulder joint and elbow joint.
The most commonly used equipment in the gym is flat bench press, and many people can push a lot of weight. The pectoral muscle only controls the movement of the shoulder joint.
Pull your upper arm from both sides to your chest. The movement of elbow joint is completed by triceps brachii, which makes the arm change from bending to straightening.
Step 5 bend over and row
Bowing and rowing is the best way to increase the thickness of latissimus dorsi, and the main exercise is the latissimus dorsi in the middle.
When doing this action, pay attention to completely squeeze the back at the top of the action! The lower back, posterior deltoid and even abdominal muscles will be exercised.
If you feel that your lower back is weak, it is right to practice bending over and rowing. First of all, you can start by leaning over and rowing on Smith's plane.
Step 6 pull-ups
Pull-ups, sometimes referred to as pull-ups, refer to suspended movements that rely on their own strength to overcome their own weight and do work upwards. The venues and equipment needed for pull-ups are not complicated, and there is no need for specific practice venues and equipment.
It only needs to meet the vertical suspension of the human body, and its training places are diversified, without extra expenses, and the training places are easy to find.
As long as we can find the crossbar! If you want better training, use wide spacing! As a test of relative strength, you will find that many "muscle men" can't even do a few standard pull-ups
7. Barbell bending
Barbell bend is also called chest bend, weight bend and so on. , referred to as "bending". Mainly exercise the brachialis, biceps brachii, brachioradialis and pronation teres major. You can use dumbbells or barbells.
Action process: straighten your arms, hold the barbell in front of you, keep your feet shoulder-width apart, and straighten your upper body. Elbow joint fixation.
The biceps brachii and the brachialis actively contract, and the forearm slowly lifts and gradually moves closer to the upper arm until the above muscles cannot contract. Pause for a while, then slowly put it down to recover.
8, straight leg hard pull
General routine hard pull refers to leg bending hard pull, which is the main action to exercise the back; In fact, straight leg hard drawing is very similar to conventional hard drawing.
But as long as the details and ideas are changed, the biceps femoris (hamstring muscle) can bear more load.
In fact, as an unpopular muscle group, many people will ignore this action. But only when you do, will you find how amazing the growth brought by straight leg hard pulling is.
9. lunge and squat
It is one of the indispensable movements of lower body exercise. Lunge and lunge are also closely related to our lives, such as striding, climbing stairs and crossing obstacles. It requires a lot of activities on one foot, and its action mode is similar to lunge and lunge.
The main exercise is the quadriceps femoris, which will also strengthen the hip muscles, the back of thighs and calves. Note: Don't do this exercise on a soft mat, but on a hard ground.
The stride can be large or small. Hip big stride, quadriceps femoris small stride; Keep your front knee facing your toes and don't turn inward.
10, roll belly
Abdominal contraction, one of the most common abdominal exercises, mainly exercises rectus abdominis. If you want to practice abdominal muscles, it is best to roll your abdomen. Sit-ups are not only for practicing rectus abdominis, but also for exercising the strength of iliopsoas and quadriceps femoris.