First, hold the lever.
Function: Main brachioradialis muscle. Suitable for women whose forearms are too slender and weak.
Training method: take a standing posture, with your feet shoulder width apart, your arms raised horizontally in front, and your hands squeezed hard at the same time. Each group 15 times, do 3 groups.
Note: When exerting force, five fingers exert force at the same time, so as to avoid the thumb and other four fingers from distracting power.
Second, the pedometer
Function: Your target heart rate can be calculated by pedometer.
Training method: (220- age-static heart rate) ×70%+ static heart rate = target heart rate.
Keep your intensity within the target heart rate range through the heart rate table on the pedometer, and stick to the above. Practice 3~5 times a week.
Note: 1, intensity is not defined by walking or running, but calculated by heart rate value.
2, when the heart rate is best not to exceed 80% of the target heart rate. 2, dynamic training: first throw the ball to the ground, make it bounce, press hard with your feet, kick the ball, when the ball bounces again, change legs to practice. Repeatedly alternate 40 times.
Note: Because there are many forms of moving ball training, you should choose a wider venue to practice.
Third, dumbbells.
Function: enhance muscle elasticity, suitable for body shaping.
Training method: hold dumbbells in hand, lift forward with straight arms, and lift sideways, shoulders and chest; Hold dumbbells with both hands at the back of the neck to exercise the abdomen; Back flexion and extension exercise, exercise back muscles.
Note: To choose a dumbbell with a suitable weight, you should generally choose the weight of 65%~85% of your own load. The load is the maximum weight you can lift. Be careful not to move too fast, and the interval between each group is 2~3 minutes.
In short, there is no training method without money and no training method without time. As long as you use your imagination, you can solve difficulties and achieve your goals.
Fourth, the tensioning device
Function: Exercise chest and back. Make * * * plump and correct hunchback caused by long-term sedentary.
1, feet shoulder width apart, hold the stretcher with both hands, tuck in the abdomen, and spread it to both sides forcibly.
2. Lift the puller over your head, palm forward and push down.
Note: the strength of the stretcher can be adjusted by itself, and training is important.
Five, kicking shuttlecock
Function: Training the coordination and flexibility of the body.
Training method: when kicking shuttlecock, the knee joint abduction and the inner arch contact the shuttlecock. When exerting force, the consciousness is concentrated on the buttocks, and I feel that the muscles of the buttocks contract first, and then drive the thighs and calves. 30~60 times in each group, and do 3 groups.
Precautions: The ankle joint should stand firm to avoid excessive exercise injury to the ankle joint.
6.volleyball
Function: harmonious movement, full of energy and fun. Volleyball can also be replaced by small basketball and mini plastic ball, and the exercise effect is the same.
1. Support with one leg, tighten the abdomen, lift the other leg to the thigh parallel to the ground, hold the ball in either hand, and lift the ball horizontally from the top of your head to the other hand with both arms. Don't move too fast, repeat 40 times.
Make good use of it