squat
Objective: It is much better to practice three squats together than separately, because leg muscles can get * * * from different angles and last longer.
Action:
A. Carry the weighting pole on your shoulders, stand with your feet shoulder width apart, and spread your toes slightly. Kneel until your thighs are parallel to the ground, then stand up and recover after a short pause. Repeat 12 times.
B. Immediately after the last group of squats, make the standing distance wider than the shoulder, increase the abduction angle of the thigh tip, and still keep the same direction as the knee. Kneel until your thighs are parallel to the ground, then stand up and recover after a short pause. Repeat 12 times.
What fitness equipment is suitable for thin abdomen and thighs? Haha, it's easy. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, you will certainly develop yourself into a tall, capable, handsome, elegant, graceful and graceful situation in less than three to five years, and the elegance of the seven fairies is revealed in your gestures, so that all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
The most effective indoor fitness equipment? Commonly used indoor fitness equipment includes: grip, stretcher, sitting biceps trainer, abdominal trainer, dumbbell, barbell, riding machine, leg lifter, kick trainer, exercise bike, elliptical machine, treadmill and rowing machine.
Spring clip dumbbell
Gripper is a special instrument that uses the reaction force of spring to enhance grip strength and forearm muscles.
Spring exerciser
There are two kinds of spring tensioners and tape tensioners, which are mainly used to develop the muscles of the chest, back and arms.
Sitting biceps trainer
It is a fitness equipment specially used to exercise biceps brachii.
Abdominal exerciser
This instrument is mainly used to exercise abdominal muscles.
dumbbell
Dumbbells can exercise the muscles of the chest, back, shoulders, biceps brachii, triceps brachii and legs.
barbell
Barbell can be used to improve muscle strength training, whether it is the muscles of shoulder, back, arm or chest. With barbells and iron plates of different weights, various special muscle strength training techniques are used to do muscle endurance training for the whole body muscle groups, so that fat burning can be transformed into bodybuilding lines and muscles that have been relaxed for a long time can be improved. In addition, it can delay muscle aging, increase bone density and prevent osteoporosis.
Riding machine
Riding an airplane, also called Fitness horse riding machine, integrates fitness, entertainment and rehabilitation. It can be used not only as training equipment for professional athletes, but also as an excellent indoor fitness equipment at home. Its main function is to exercise the muscle strength of upper and lower limbs, enhance cardiopulmonary function and eliminate excess fat. Its cushioning design can effectively reduce the strain of ankle, knee and back caused by exercise. The utility model is foldable and convenient to store, and it is the aerobic exercise equipment with the smallest floor space at present.
Leg lifting frame
Leg-lifting frame is a special fitness equipment for exercising abdominal and arm muscles.
Kick exerciser
Kicking trainer is different from sitting trainer, it kicks up instead of forward. Mainly used to develop quadriceps femoris.
Exercise bike
The exercise bike can freely play its riding speed, and observe the speed, time and heart rate of each moment through the electronic watch on the exercise bike; Exercise with it can not only effectively improve cardiopulmonary function, but also help to strengthen leg muscles, lose weight and improve physical fitness in an all-round way, especially suitable for patients with mobility difficulties, weak constitution and need rehabilitation.
Elliptical treadmill
Elliptical machine, also known as spacewalker, is a kind of fitness equipment which integrates walking, jogging and stationary cycling. Its fitness action is consistent with the natural stride of human beings, which will not cause great impact and damage to human joints, and can simultaneously move the muscle groups of upper and lower limbs, especially the legs and buttocks. The purpose of fitness is achieved through the coordination of hands and feet during exercise. Mainly aerobic exercise, it has the effect of reducing fat and weight, and is especially loved by young women. It can be used almost from children to the elderly.
Treadmill
Running is an internationally popular aerobic exercise, which is highly praised by the medical and sports circles. It is the most effective and scientific way to maintain physical and mental health. Due to the limitation of urban environment, many people can't run in nature, so the treadmill has become the first choice for bodybuilders.
Rowing practice frame
When rowing, about 90% of the extensor muscles participate in the exercise with every flexion and extension movement and every arm stroke, so it greatly exercises the extensor muscles that hardly participate in any exercise at ordinary times. Rowing has an obvious effect on training back muscles, which can make the back get the maximum range of motion when the body flexes and stretches, and at the same time effectively move all joints of the spine, which not only enhances elasticity, but also increases toughness. The rowing machine is suitable for people who are inactive on weekdays, especially for middle-aged and elderly people.
What kind of fitness equipment is the most effective at home? Dumbbells and barbells are the most effective. If you have the conditions, you can buy a comprehensive fitness equipment, equipped with a series of equipment such as gantry, Smith and horizontal bar. It's better this way.
Bucket waist, what is the most effective fitness equipment to buy? The waist of the bucket is the abdominal ripper.
First of all, you have to customize an effective fitness method, and it is best to go to the gym.
Second, aerobic exercise can effectively burn fat, and long-distance running and jogging will do.
Third, no matter what fitness equipment, it is inseparable from persistence. I know many people exercise and can lose weight without equipment.
Fourth, the equipment is mainly used for shaping, not slimming.
What fitness equipment is the most effective for people with too big stomachs? You need a skipping rope or a pair of running shoes or a swimming pool.
Forty minutes a day
Just stick to it for half a year.
Is there any fitness equipment that can help thin thighs? Recommend fitness equipment that can help shape the legs.
1, sit and kick.
Mainly exercise quadriceps femoris and tibialis anterior, which is especially beneficial to strengthen patellar ligament and knee joint.
2. Leg-sitting abduction trainer
Mainly practice the muscles on the outer thigh, especially those with more fat on the outer thigh are suitable for this. It has a good plastic effect and can also enhance the metabolic rate of the body.
3, hind leg flexion and extension trainer
I mainly practice hamstring muscles. Hamstring muscle is the general name of a series of muscle groups on the back of thigh, including long head of biceps femoris, short head of biceps femoris, semitendinosus and semimembranous muscle. Practicing this instrument can develop leg strength well, because it is against quadriceps femoris, so it can make legs more coordinated.
4, thigh stretcher
Mainly practice the front thigh, quadriceps femoris and calf muscles to improve the leg stretching ability.
5. Smith frame
This shelf has many uses. You can put a recliner for bench press, or you can take off the chair and practice the muscles of your whole leg here.
6, supine kick trainer
It is similar to Smith's posture, mainly practicing the strength of the whole leg.
I signed up for a fitness class. What equipment is the most effective treadmill, jogging 1 hour?
What fitness equipment is suitable for thin thighs? If you want to stovepipe, it is recommended to use the elliptical machine in the gym. Compared with the treadmill, the elliptical machine can thin legs and reduce the situation of radish legs.
Matters needing attention in the use of elliptical machine:
1. For people with thin body and legs, you don't have to worry about the magnitude of resistance and training time. You can increase the resistance value, but the time is relatively reduced. Long-term use will make people thinner and thinner.
2. If you are a person with muscular thighs or partial meat, you can take a long-term training method with little resistance. Of course, the time can't be too long, provided that you protect your body.
3. People who have used the elliptical machine for a while will find that their calves are not getting thinner, but getting thicker. In fact, this is caused by irregular movements in training. When in use, the heel is lifted or unconsciously lifted secretly. Lift heel is actually equivalent to lift heel. Can the calf not deform while doing lift heel exercise with the elliptical machine?
4. After using the elliptical machine in this way, some people still have thick thighs. You can't blame the elliptical machine at all. It must be that the knees of both legs are bent too much during use, and the leg shape has always been in a stance of "ma bu". The solution is to straighten your legs alternately, not completely or evenly, just let the whole body stretch.
5. Many people only know that elliptical machine is wise for leg exercise, but they don't know that it has other functions. It is a great surprise to do abdominal training for more than ten minutes before using the elliptical machine, and then use the elliptical machine. In addition, when using the handle, you can shape the back lines with both hands, without worrying about the thickening of trapezius or latissimus dorsi.
What fitness equipment is the fastest to lose weight What fitness equipment exercises muscles (chest muscles, abdominal muscles, inner thighs) The fastest to lose weight is the treadmill, and the fastest to exercise muscles is the dumbbell to be a bird.