At the same time, the contemporary era is the most quality-oriented era. People who enrich themselves will be highly vigilant about their appearance and figure and maintain a confident attitude everywhere in their lives. People who have a beer belly, if they still have a little love for life, don't break the jar, start with the simplest fitness and try to return to the handsome appearance when they were young.
So it's not too late to start fitness now. The hardest part is actually in the beginning As long as you take a small step, you will soon integrate into the fitness atmosphere. Believe in yourself!
In order to avoid unnecessary injuries in training, I will help you correct some mistakes that are easy to make in details.
First of all, in training, some people will try their best to practice biceps brachii in order to achieve results as soon as possible. When exercising, they will deliberately increase the strength of bending their arms, so that the biceps brachii and back muscles can bear extra pressure together, resulting in back and arm muscles ache! Therefore, when exercising, don't bend your arms excessively, and make a corresponding trajectory with the elbow as the center. Remember to push too hard!
Secondly, when doing the backward motion picture, the back leans back hard. Some people feel that they are going to lie back on the ground. They will think that this will increase the weight of the pull, but it is not. Because the back is pulled down, the main exercise is latissimus dorsi. If you lie too far back, you will transfer your strength to your waist, and your back strength will be reduced, which will not achieve the effect of exercising latissimus dorsi. Therefore, hold your head up and chest out during exercise, tilt your back no more than 30 degrees, and keep your latissimus dorsi tight during exercise.
There are also some rowing movements. Some people bend their arms, bow their backs, and their spines are not kept level, so that their back muscles are relaxed and their abdomen is not tightened, which can not achieve the effect. As a result, we didn't achieve the desired effect. We should hold our heads high, not shrug our shoulders, but sink our shoulders. Your arm muscles are tightening and your spine is relaxing!
The following actions, we must remember the mistakes made above, so as to get twice the result with half the effort.
Action 1: Belly rolling machine
Sit on the abdominal curler, hold your head up and chest out, adjust the seat, hold the handle, press down hard, and tighten the arm muscles, abdominal muscles and back muscles regularly. Do about 30 times in each group, and you can do 4-5 groups to adjust your breathing and keep the consistency of your movements.
Action 2: The rope clamps the chest.
Keep your body upright, hold the rope tightly with both hands, and pull it down hard so that your hands touch each other. This action is used to exercise the strength of arms and shoulders, straighten the back and feel the contraction of arm muscles. Do about 30 times in each group, and you can do 4-5 groups to adjust your breathing and keep the consistency of your movements.
Action 3: dumbbell flat bench press
Lie on the chair, hold the dumbbell with both hands, lift it up, lift it to the highest point, and straighten your arms. This action exercises the muscles of the arm and biceps brachii, and each group does about 30 times, which can achieve 4-5 groups, adjust breathing and maintain the consistency of the action.
Action 4: Flexion and extension of parallel bars arm
Stand up straight, hold the parallel bars, lift your body upward, keep your arms straight, bend and straighten the biceps around your elbows, and feel the contraction of your arm muscles. Do about 30 times in each group, and you can do 4-5 groups to adjust your breathing and keep the consistency of your movements.
Be an explorer with a quality life, feel the power of concentration with your heart, avoid possible mistakes and pay attention to details. Anything difficult will be defeated by the word "serious", so if you think hard, your skills will get better and better, and your figure will get better and better!