However, it may lead to muscle strain. In fact, simple and correct use can achieve the effect of fast fitness without going to the stadium! As long as you grasp the principles of "continuity" and "changing parts", focus on one part at a time and feel the influence of muscle lines, you will soon see the effect. Here are 8 simple ways to keep fit. No matter in the office or at home, there are places suitable for practice. Whenever you think of it, you can. You can also use your bare hands or carry a bottle of mineral water instead. As long as you are not lazy, you can show your sexiness generously this summer!
Demonstration action 1: shoulder push
Training site: deltoid muscle
Sit in the right starting position, put your head in your hands, hold your chest out, and look forward.
Action: It is best to use a chair with a backrest for sitting posture, which can fix the back and avoid compression of the spine. Push the elbow forward 90 degrees slightly, which is Takaso with the shoulder. When pushing up, it should be slightly bent to avoid elbow sticking.
Demonstration action 2: arm bending
Training location:
Starting posture: Hold the dumbbell in your hand, hold your chest out and look forward.
Action: Standing or standing posture can also be adopted. When lifting dumbbells, the wrist should be fixed at the number of seconds to help the bones, and the hands should be alternately carried out.
Demonstration action 3: elbow extension
Training location: triceps brachii
Starting posture: hold dumbbells in one hand, put them behind your head and hold your chest out.
Action: prepare for sitting posture, fix elbows and bend 90 degrees upward. Be careful not to tilt your head when pushing up, and your elbow can't shift. You can use the other hand to help stabilize.
Demonstration Action 4: Push-ups
Training location: pectoralis major
Starting posture: legs together, toes on the ground, hands parallel, propping up the body, elbows vertical.
Action: press down with chest strength, the elbow position should not be higher than the shoulder, and the abdomen should be tightened.
Demonstration Action 5: Squat
Training site: quadriceps femoris, biceps femoris and gluteus maximus.
Starting position: feet open, shoulder width apart.
Action: When squatting, keep your back straight, lean forward slightly, move your hips backwards, keep your knees from going forward beyond your toes, and tighten your hips when coming up.
Demonstration Action 6: Heel Lift
Training place: calf
Starting position: step on the edge of the ladder with one toe and put your hands on the fixture.
Action: Use the strength of the calf instead of the strength of the arm to lift the heel, keep the knee slightly bent, the body should be perpendicular to the heel, and don't lean forward.
Demonstration Action 7: Spinal flexion
Training site: rectus abdominis
Starting posture: Lie flat, legs together, chin folded.
Action: so-called, be careful not to put your hand on the back of your head, so as not to use too much force and damage your neck.
Demonstration Action 8: Spine flexion and rotation
Training site: abdominal muscles, internal oblique muscles and external oblique muscles.
Starting posture: lie flat, close your legs, close your chin and pull your ears with one hand.
Action: Turn obliquely from left to right, and the number of turns from left to right should be the same, so that the abdominal muscles are symmetrical.
What a sturdy dumbbell!