Anna's characteristic is that the movements are not complicated, and it is easy to find the power point, which is more close to the people than her aerobic series.
Novices who have just started strength training can also follow suit. There are many specialized courses, so you can find the corresponding courses.
Whole body dumbbell strength training for 40 minutes
Warm-up 4 minutes+training 3 1 minute+sprint 5 minutes+stretching 3 minutes.
Warm-up period 30S, training period 50S, 10S, sprint period 60S, 10S.
Get down? Bobby. Jump? Paitui
Anna took a pair of 5Kg dumbbells, and I used 4Kg.
The whole shoulders, back, chest, core, hips and legs have been practiced, which is relatively balanced.
High strength, no foundation for colleagues to penetrate.
In the last few dumbbells, Anna was covered by fear.
Abdominal muscle training 10 minute
Each movement lasts for 30 seconds, without warm-up or stretching.
Anna's abdominal training is more comprehensive.
Because of the rest, the overall strength will not be too high.
Suitable as a part of strength training or supplementary training.
High efficiency, novices can also try.
20 minutes hip training
No equipment, no warm-up, no stretching and self-weight training.
The first 14 minutes means practicing for 60S, and the last 6 minutes means practicing for 30S.
Basically, it's all kinds of squats, hip bridges and donkey kicks.
The overall movement is not difficult, and it is a good exercise for hip muscles.
It is easy to find the power point, and the buttocks feel better after training.
20 minutes back muscle training
Special back training, no warm-up, no stretching.
Elastic bands can be used, and they are basically on the mat.
All kinds of push-ups, superman, boating.
The overall strength is moderate, and the power point can be well found.
If the novice can't find it, be careful not to pay for it.
Suitable as one of the components of upper limb day.