Post-holiday recovery training plan for three weeks | Refuse to gain 3 pounds every holiday.
Rehabilitation exercises three times a week.
① Whole body activation training
Great stretch
Prepare to sprint.
Take a step forward, lean down and put one leg on the same side.
One face for each group * 15 times
+
Keep squatting against the wall.
The waist, back and buttocks are close to the wall.
Sit with your thighs parallel to the ground below your hips.
One group holds for 20 seconds *4 groups.
+
Straight leg extension
Different toes of the forward leg
Exhale, lean forward and keep your legs as straight as possible.
Hold one side for 30 seconds.
Rehabilitation exercises three times a week.
① Whole body activation training
Bend over and row.
Bend over and tighten your back.
Shrink the scapula and stretch the arm along the body.
Each group was repeated 12 times *4 groups.
+
Bend over and climb the mountain.
The body supports one leg to bend forward.
Repeat until your knees are close to your chest.
Each group was repeated 12 times *4 groups.
+
Arrow squat stretch
The front legs lunge and the rear legs land.
Hip press to keep traction.
Hold one side for 30 seconds.
Rehabilitation exercises three times a week.
② Fat-reducing training for hips and legs.
Lie on your back and stretch your legs.
Lie flat on the ground and lift your legs.
Stretch your thighs and hips with your hands.
Hold one side for 30 seconds.
+Dumbbell Sumo Squat
Hold the dumbbell with both hands and the front side.
Legs are twice as wide as shoulders.
Each group circulates 4 groups * 16 times.
+Step forward and get down.
The front legs are parallel to the ground.
Exhale knee down
Each group circulates 4 groups * 16 times.
Rehabilitation exercises three times a week.
② Fat-reducing training for hips and legs.
Kneel and kick
Kneeling to support core tightening
Lift and squeeze your hips with one leg
Cycle 4 groups, 20 times in each group.
+
Elastic belt stood and stretched his hips.
Stand on one leg and fasten elastic belt.
Exhale, lift your legs and pinch your hips.
Cycle 2 groups, 20 times in each group.
+
Clamping opening and closing
Lie on your side with a line between your hips, legs and feet.
Exhale and lift your knees.
Each group circulates 4 groups * 16 times.
Rehabilitation exercises three times a week.
③ Upper limb core training
Kneel and stretch back
Stand on your knees and sit down with your legs apart.
Lean forward and touch the ground with your forehead.
Hold for 30 seconds.
+
Elastic belt bent down to row.
Bend down and step on the elastic band.
Shrink the shoulder blades and raise the big arms.
Each group circulates 4 groups * 16 times.
+
Elastic band drawn when sitting.
The elastic band is tied at a distance parallel to the body.
Pull the handle until the body and legs are at 90 degrees.
Each group circulates 4 groups * 16 times.
Rehabilitation exercises three times a week.
③ Upper limb core training
Air bike
Keep your lower back close to the mat and put your hands on your sides.
Move your legs towards your body to pedal.
Each group circulates 4 groups * 16 times.
+Abdomen reduction
The lower back is close to the mat, and the legs are bent.
Use the strength of abdominal muscles to get the shoulders off the ground.
Each group circulates 4 groups * 16 times.
+plate bracket
Bend down on the mat and step on the ground with your feet.
Keep the head-shoulder span in the same plane and tighten the core.
Cycle 4 groups for 20 seconds each.