Upward oblique push-ups, focusing on the lower pectoral muscles, also involve the triceps brachii and shoulder muscles. You need to prepare a stool or chair with a height of more than 50 cm, support it with your hands, and rely on the strength of your hands and toes to keep your head, back, hips and legs in a straight line. Bend your elbows to your sides. When you lower your body to the pectoral muscle and slightly touch the edge of the object, tighten your abdomen for one second, then restore, go down and inhale, and come up and exhale.
Push-ups are inclined downward, mainly to the upper chest. Hold your hands on the ground, put your feet on a stool or chair, rely on your hands and toes as support points to maintain balance, and keep your head, back, hips and legs in a straight line. Bend your elbows to both sides, lower your body to the floor, tighten your abdomen for a second, and then return. Similarly, go down and inhale, and come up and exhale. During the whole process, the action should be steady, not too fast.
Squat with bare hands, pay attention to exercise your quadriceps, stand up straight naturally, with your feet shoulder-width, your hands drooping naturally, and hold your head up and chest out. Squat down slowly, with your hips slightly backward, keep your head and shoulders in the same direction as the center of gravity, and naturally keep your hands in balance and drop to the same height as your hips and knees.
Squat with bare hands, stand up straight with your front and back feet one step away, your hands droop naturally, and look forward with your chest out. Slowly move down and forward until the front thigh and calf are at 90 degrees, and the hind foot naturally bends. Pay attention to the fact that your body is always perpendicular to the ground, and look forward with your chest out. The distance between the front and rear feet becomes smaller, which has obvious effect on quadriceps femoris exercise; The distance between the front and back of the feet becomes larger, which increases the stimulation to the biceps femoris at the rear of the buttocks and thighs.
You only need to prepare a pair of dumbbells, an elastic rope and a pull-up rod, and you can exercise at home.
Fitness can increase muscle strength and waistline. The facilities at home are limited, not as complete as the gym. But you can still achieve the goal of fitness through a pair of dumbbells and an elastic rope, plus self-weight fitness movements.
At home, we should also adopt the "five-point" training mode, such as gym and chest and back. Practice one of these body parts every day: shoulders, arms and legs.
Khufu recommended several training moves for these parts.
chest
Push-ups 12- 15 times/group *4-6 groups
Dumbbell bench press 12- 15 times/group *4-6 groups
hardworking
Pull-ups 8- 12 times/group *4-6 groups
Dumbbell bend and stroke with one arm 12- 15 times/group *4-6 groups.
shoulder
12- 15 times/group *4-6 Raise dumbbells horizontally before the group.
Dumbbell side lift 12- 15 times/group *4-6 groups
Dumbbell bird 12- 15 times/group *4-6 groups.
Dumbbell press 8- 12 times/group *4-6 groups
arm
Dumbbell bending 12- 15 times/group *4-6 groups
Dumbbell hammer bending 12- 15 times/group *4-6 groups
Flexion and extension of the dumbbell arm behind the neck 12- 15 times/group *4-6 groups.
Bend over and stretch your elbow 12- 15 times/group *4-6 groups.
leg
Self-weight elastic rope squat 12- 15 times/group *4-6 groups
Dumbbell Squats 12- 15 times/group *4-6 groups
Straight leg dumbbell hard pull 12- 15 times/group *4-6 groups.
abdominal muscle
Roll abdomen 15-20 times/group *4-6 groups
Sit-ups 15-20 times/group *4-6 groups
15-20 times from both ends/group *4-6 groups
Knee touching elbow 15-20 times/group *4-6 groups
Aerobic exercise for 30-40 minutes three times a week.
When doing these actions, pay attention to exhaling when the heart contracts and inhaling when the heart contracts.
Pay attention to step by step when training.
There are many ways to keep healthy. According to the classification, there are instruments and unarmed.
Compared with gymnasiums, freehand exercise is not better than gymnasiums in terms of the speed and circumference of muscle gain due to the limitations of equipment and venues. Of course, its advantage is that it can be practiced at home and it is not easy to get hurt.
Fitness can be divided into aerobic and anaerobic. Proper aerobic exercise is necessary, whether focusing on gaining muscle or losing fat. Aerobic exercise can enhance cardiopulmonary endurance and provide oxygen for muscles. It can be said that anaerobic is complementary.
Fitness is divided into upper limbs, lower limbs and core according to the parts of exercise.
The most familiar unarmed upper limb strength training is push-ups. Every push-up exercises muscles in different parts of the body, so at least three actions should be selected to stimulate different parts of the body during training. The classification of push-ups mainly includes: standard push-ups, wide push-ups, rhombic push-ups, up/down inclined push-ups, biased push-ups, deep push-ups and release push-ups. These can be done at home, and some actions can be done with the help of a stool at home. Of course, with the deepening of people's contact with this sport, more ways and means will be used.
After practicing upper limb strength, don't forget to practice lower limbs and core. The strength of lower limbs is mainly squat, which can also be divided into unarmed squat, side squat, lunge squat, split leg squat, squat jump and so on. Squats are very helpful for the growth of whole body muscles.
Finally, the core is the strength of the waist and abdomen. Abdominal muscles and mermaid line are also every man's dreams, but abdominal muscles are very cunning. If you don't pay attention, it will grow into a piece for you to see. In fact, push-ups and squats are the core of abdominal exercises, but there is no practice for them, and the effect is not great.
In fact, the most important thing in sports is persistence. It is best to make a training plan for one month, one week and one day, so as to track your training progress and adjust your training methods in the subsequent training.
Recommend the following and consider for yourself.
1. Yoga blanket +KEEP, which contains many tutorials.
2 Dumbbells need a pair.
3 How many elastic belt roots?
Weighing scale knee pads sweat-absorbent fitness gloves.
All of the above can be used at home, advanced version.
1 treadmill
2 spinning bike
This is ok, but you must remember my two suggestions. Let's go