The third lesson of family hypercycle muscle strength course-strengthening the whole body muscle group About this hypercycle fitness training course, it will be divided into 8 stages, and each stage will be designed with 6 training movements, mainly from intermittent aerobic exercise combined with the training movements of upper and lower limbs, so that your whole body muscles can be trained most efficiently. The third course-strengthening the whole body muscle group will increase the training movements that can increase the size of the muscle group. Therefore, we will use dumbbells, elastic ropes, fitness balls and barbells to design movements. You can choose the right strength and weight according to your muscle strength and physical quality. If you don't have the same equipment, you can also find related substitute products to practice. Before exercise, it is suggested to check your physical condition according to the contents of "Health and Safety Questionnaire" to increase the safety of fitness activities. ※. Don't forget the dynamic warm-up before exercise and the routine stretching after exercise, which can be seen in the movie "Fitness starts from scratch! ※! Watch the first lesson of the family hypercycle muscle strength fitness training course-find your muscle strength back.
Training focus! It is suggested that the equipment has no exercise muscles, thigh muscles and hip muscles, and challenges the level of cardiopulmonary function.
1 Squat Jump Squat Jump Step 1 Step: The feet are slightly wider than the shoulders and are prepared in a squat position. Step 2: Jump upward with the strength of lower limbs and hips, and naturally stretch your hands upward. Step 3: When landing, return to the squatting position and do it continuously.
Key points of squat jump training! It is recommended to use dumbbells to exercise the muscles of the back, shoulders and front arms.
2 Single-arm row single-arm rowing step 1: take a standing posture, squat slightly in the lower body, slightly lean forward 30-45 degrees in the upper body, and keep the back and waist in a straight line. The second step: the body core exerts force to stabilize the upper body posture, and the dumbbell fist is lifted forward with one hand. Step 3: bring the dumbbell back with the strength of your back, and lift your elbow slightly back over your back. Step 4: Bring the dumbbell to the abdomen side, and then slowly put it down and return to the starting position.
Sine arm low training focus of one-arm rowing! It is recommended that the equipment has no exercise muscle group and the whole body muscle group level.
3 Mountaineer Climbing Steps 1: Take push-ups with arms straight and supported directly under the shoulders. Step 2: Tighten the output of the abdominal core, bend one foot, keep the knee close to the forearm, and keep the other leg straight. Step 3: Try to keep your body stable and your back in a straight line when moving your feet. Step 3: Alternate left and right feet back and forth.
Key points of climber training! It is recommended that elastic belt exercise the chest muscles and the level behind the upper arm of triceps.
4 Resistance Belt Chester Press elastic belt * * * Step 1: Place elastic belt on the upper back in a standing position and grasp both ends of elastic belt with both hands. Step 2: Hold elastic belt's fist with both hands, and use the strength of the pectoral muscles and the back of the upper arm to push your hands forward. Step 3: Push the arm forward to slightly bend the elbow joint and keep it slightly bent and not locked straight. Step 4: slowly return your arms to the starting position and feel the contraction of pectoralis major during the process.
Elastic belt * * * resistance belt Chester Press training focus! It is suggested that the equipment barbell exercise muscle groups: leg muscle group, hip muscle group and lower back muscle group level.
5 Hard pull and hard lift steps 1: First, take a standing posture with both feet shoulder width. Step 2: When squatting, the center of gravity moves backward (squatting is like squatting), and the knees and toes face the same direction. Step 3: Hold the barbell with both hands. The grip point of both hands is about shoulder width (outside the calf), and the elbow is next to the knee. Step 4: put your back flat, adducte your shoulder blades on both sides, hold your chest out and look forward without shrugging your shoulders. Step 5: When standing, use the strength of your legs to lift the barbell and stabilize the rest. Step 6: In the process of barbell lifting, be sure to be close to the front of the calf, tibia and thigh, and keep the barbell under the shoulder. Step 7: Pull-ups until the body is in a standing position, and then slowly put down the barbell to the starting position.
Hard lifting and hard pulling training focus! It is suggested to exercise deltoid, hip and thigh muscles with medical balls.
6. Push the medicine ball Step 1: Spread your feet about shoulder width, and hold both sides of the medicine ball with both hands. Step 2: naturally lean forward slightly, use the strength of hips and thighs to stand up, and then push the fitness ball to the top of your head.
Medical Ball Push News Photo courtesy/Red Bull Editor//David