The most common fitness training equipment in gymnasiums are treadmills, bicycles, barbells, dumbbells, elastic belt, TRX suspenders, Smith frames, portal frames, kettle bells, victory, fitness balls, Bosu balls, Swiss balls and yoga mats. You may not be familiar with sandbags, but some gyms in Beishangguang are equipped with sandbags. However, do you know that this seemingly low-end equipment can effectively promote your muscle strength training and stimulate the growth of your muscle mass? Because its training effect is to gain greater health benefits in a short time.

When you hold a sandbag, you will find that the center of gravity is always moving, because the sand in the bag is always moving back and forth, so your body center of gravity is also moving back and forth when you exercise. Therefore, when you are training sandbags, your every movement may be affected by health benefits.

At present, sandbags have several shapes and different weight packages, which have the same fixed weight as dumbbells and kettlebells, and can also be placed at home or gym without taking up too much space.

When practicing with sandbags, what you need is to change your training movements in a short time and carry out correct and appropriate sandbag grasping methods before training, so as to ensure your own safety and the effectiveness of training. The weight of training is selected according to your own situation. Generally speaking, each group has 15-25, which means that the first two groups rest for 60 seconds and the last two groups rest for 90 seconds. Similarly, once again, only adequate rest can be more conducive to the recovery of physical function and muscle growth and gain something.

1, dash forward? Zhang Mu

First, stand up straight, spread your legs about shoulder width, grab the sandbag handle with both hands, and bend your elbow to put the sandbag on your chest. First, take a big step forward with your right foot. The standard for sprinting forward is that the thigh is parallel to the ground and the calf is vertical to the ground. In the process of lowering the center of gravity, the upper body should remain upright. The sandbag on the chest moves from elbow flexion to the front of the right knee after opening the arm, and moves to the right rear side of the body as the body rotates to the right. It should be noted that when the hand and arm turn to the right rear to the maximum, try not to straighten, but keep elbow flexion, then the core and leg return to the initial position, and then do sandbag rotation in the direction of the left leg.

2. Reverse lunge? good morning

First, stand upright with your feet about shoulder width apart, and grasp the handle of the sandbag on your shoulders with both hands (like carrying a barbell). Then, straighten your upper body first, then lean forward, and sit back with your hips and thighs, which looks like an early gesture of respect. In this process, the core and buttocks should be tightened, and the upper body must be upright. Then, when you return to the starting position, your right foot will boast a big step to the back of your body and take a lunge, that is, your thigh is vertical to the ground and your calf is parallel to the ground.

3. Lift the front of the side.

First of all, the body is upright, and the feet are about one punch apart. Both hands naturally put the sandbag hand in front of the body. Then, the left leg takes a big step to the left, but it should be noted that the knee joint of the foot is slightly flexed when stepping sideways. Then, after tightening the core and buttocks, put your legs together, lift the sandbag from the front of your body to the position above and behind your head with your arms, and then put it back in front of your body. When exercising, pay attention to the straight upper back, tighten the core and buttocks, and pay attention to breathing and exercise rhythm.

4. Have a rest? Flexion of triceps brachii

First of all, when you stand upright, you should punch your feet off the ground, grab the handle of the sandbag with both hands, and straighten your arms and naturally pull forward. So first of all, the body does not move. When the core and buttocks are tightened, the triceps brachii of the arm will lift the sandbag to the height of the chest and shoulders, and then put it back to the front and back of the body, with the right foot facing the left back of the left leg, similar to the five-step boxing. The sandbag can still be placed in front of the body with the decrease of the center of gravity. Then repeat the number of times in each group.

Have you learned this sandbag training? Take your time, I believe you will experience the fun of sandbag training! Come on!