Objective: To establish a model of pectoral muscle.
Main equipment used: barbell, bench press.
Make clear the purpose of your exercise: do you want to build thick chest muscles, or just shape a little chest shape, or develop a certain part of chest muscles, or let the whole chest muscles develop. The purpose is clear, we must consider what actions to practice what parts. If the requirements are higher, you have to practice with some equipment, such as bench press, barbell, bench press and so on.
However, it is very adjustable, and the parts of the chest muscles are different with different grip distances. The narrower the grip distance, the closer the training site is to the inside, and the middle seam of the pectoral muscle can be shaped. Hold it wider, and you can practice the outside of your chest muscles. In addition, the bending and stretching of the parallel bars arm is an effective action to shape the lower and outer edges of the pectoral muscles. The more important exercise principle is: "Do what you can, step by step". If you are not careful, you will get hurt, which is counterproductive.
Objective: To relieve muscle fatigue and backache.
Main musical instruments: hitting pear-shaped balls.
Installing a scarlet pear-shaped ball in the corner of the living room is not only beautiful, but also plays a role in exercising. Many modern cities are "class families". After a period of exercise, the back pain and neck pain caused by sitting for a long time are gone. Boxing is a whole-body sport, which pays great attention to the coordination of all parts of the body. Through the practice of some auxiliary equipment.
For example, hitting a pear-shaped ball or a speed ball can make people's reaction more agile, and because in the process of hitting, they must be highly focused and their eyes should be fixed on the fast-moving hitting object, so after practice, in addition to improving their attention, their eyes will become particularly magical. Anyone who has practiced boxing will tell you the same thing, that is, boxing is much more interesting than running, equipment and other sustained sports. In boxing, there are many flexible changes in pace and punching. If you are good at thinking and can win with wisdom, then you will find more fun.
Objective: To exercise the whole body muscles.
Main equipment: comprehensive fitness equipment
For practitioners with little family space, comprehensive fitness equipment is not very practical. But for friends who have enough space and financial strength, a comprehensive set of fitness equipment can completely meet all your needs. At present, multifunctional fitness equipment is not very expensive, but you must complete all kinds of related accessories.
Objective: To lose weight.
Main equipment: skipping rope+raincoat
Skipping rope is the most extensive form of exercise, and it is also a good exercise to lose weight. Its action is simple, and there are few requirements for venues, equipment and weather. People of all ages can choose different skipping intensities according to their physical conditions. Skipping rope has obvious weight loss effect, especially reducing excess fat in legs and buttocks.
At the same time, skipping rope can protect the cardiovascular system to some extent. Dance for 5 minutes every day, 5 or 6 times a day, 6 days a week. You can gradually increase the amount after adaptation. Wearing a close-fitting raincoat will get twice the result with half the effort
Objective: To reduce the fat in legs and buttocks.
Main equipment: pedal treadmill.
As a fashion fitness form, "step exercise" is more and more loved by everyone. A small "pedal", a strong piece of music, the whole action is completed in this process. As a form of aerobic exercise, "step exercise" is a long-term, low-intensity exercise with sufficient oxygen supply, which will not make your muscles over-developed, so you don't have to worry about your legs getting thicker, but it has a very significant effect on shaping. On the other hand, the pedal has a certain height, so it naturally consumes more energy to complete the same action than on the flat ground, so its fat-reducing effect will be more obvious.
Objective: To lose weight and relax muscles after exercise.
Main equipment: finishing machine
When you finish a series of high-intensity exercises, it is very important to relax. Not only can you further achieve the effect of exercise, relax and soothe your muscles, but you can also keep your muscles growing. The function of the plastic machine is to restore the normal arrangement of muscles. Accelerate the discharge of lactic acid. Promote systemic blood circulation. After exercise. Give the body a good recovery.
Objective: To stretch easily and relieve exercise.
Main equipment: technogym personal fitness equipment.
It is not only a fitness equipment, but also an indoor decoration. Can be perfectly integrated into the home space, you can put it anywhere in the living room and study, less than 1 square meter; With a variety of functions, you can complete more than 200 different exercises without any adjustment. Yoga, Pilates, Tai Chi, rehabilitation, exercise and fitness can be perfectly matched with personal fitness equipment, allowing you to exercise freely.
Objective: To lose weight and improve cardiopulmonary function.
Main equipment: treadmill, elliptical machine or exercise bike.
Running is 100% useful for improving your cardiopulmonary function. If you want to lose weight, there is only one correct way-exercise+diet. Running is a whole-body exercise, comprehensive, and the effect of persistence must be slimming+bodybuilding. As for the intensity of exercise, it is suggested that you don't run at first, then go slowly 15-20 minutes, once in the morning and once in the evening; You can jog+run+walk in about 2 weeks, taking 15 minutes as a section, and you can consider how many sections to run. (