Let's get started. First of all, the first movement is leg-splitting squat jumping training: the method is to put a chair behind you, one foot on the chair and one foot on the ground. Stretch the quadriceps when squatting, then exert force on the front legs and jump at the same time.
This action will have multiple training effects, first of all, balance ability, but also training gluteal muscles, quadriceps femoris, a little hamstring muscles and calves. Bouncing training can use explosive force to get the body off the ground, so this action will consume a lot of physical strength. In other words, this action will help you consume a lot of energy, consume a lot of calories, and make your leg muscles congested. You can do 5 to 6 groups to fully stimulate the leg muscles when the legs are exhausted.
The reason why each group is required to be exhausted is because exhaustion cannot guarantee safety and the training quality of the next group. Now, after the leg exercise, let's see how to train the shield back at home: first, start to row backwards, put the two chairs back to back, put the broom pole in the center of the upper sides of the two chairs, hold it forward, the grip distance is slightly wider than the shoulder, pull yourself up, and then slowly fall down to stretch the latissimus dorsi.
Repeat this action until your back feels like a pump. Similarly, each group stops at the end of exhaustion and does 5 to 6 groups. The reason has already been said. Then, like many students like breast enhancement, of course, they can't fall behind.
That's bounce push-ups, which can also let you get your hands off the ground with explosive force. Turn the two chairs upside down, the seats are opposite, and the distance between the two chairs is slightly larger than the shoulder width, so that you can do actions in the middle of the chairs. Do a push-up, let your hands off the ground with explosive force, let your arms support the chair, then land, and repeat this action. There are also five or six groups. When each group is exhausted, if you have no training foundation, you can do standard push-ups when this movement is relatively difficult for you.
Then the next step is the shoulder. You can do handstands, that is, push your shoulders by themselves. The distance between the hands is slightly larger than the shoulder width, and standing upside down against the wall means that the body descends so that the head is close to the ground. Then the shoulder strength pushes the body to the top. Similarly, this action is not friendly to novices. If you can't, you can put two chairs together and kneel on them. Other actions are similar to those just now.
So how do you practice the unicorn arm that many friends dream of? The answer is self-respect arm flexion and extension. Warm-up exercises are the same as push-ups, but the distance between the two hands should be equal to the shoulder width. Pay attention to elbow flexion and keep the upper arm fixed.
The purpose is to isolate the triceps, bend the arm and lower the body until the forearm completely touches the ground, and then Sanmao forces the body to resume its initial movement. The body without unicorn arms is not perfect, so let's talk about how to train biceps.
This action is called reverse biceps curl, and the preparation is basically the same as reverse rowing, regardless of the key point of holding back and pulling the body towards the pole. In this action, try not to let the shoulders exert force, and the lump only bends the elbow to isolate the biceps as much as possible. You can also use these props for arm flexion and extension.