Big breasts are not necessarily good-girls, boys must be! Similarly, stand with your feet together, raise your hands horizontally in front of you, with your arms shoulder height, palms up, shoulders bent 90 degrees, and press down. The palm of your hand is firmly clenched into a fist, and both sides instantly make a "mountain" shape. At this time, keep your hands at 90 degrees 10 times and do 2 ~ 3 groups at a time.
Remember to stick to it! Good luck,:-)
Perfect version of push-ups.
You need to forget the push-ups that physical education class learned in high school and use the methods that are taught to you now. 15- 20 times in each group, with at least 2-3 groups each time. (The following other trainings are the same. )
If necessary, you can use improved push-ups (knees apart) to do your feet.
1. It is best to practice in front of the mirror, so that you can check the accuracy of your actions. Keep your hands shoulder width apart, tuck in your abdomen, and ensure that your shoulders and neck are relaxed.
2. Use triceps brachii to assist push-ups, so as to ensure that you can feel their strength when lifting and squatting. Your body must be tight from shoulder to toe and parallel to the ground.
Lift the dumbbell.
1, the scapula is adducted, the elbows are kept at the sides of the body, the abdomen is tightened, and the knees are relaxed.
2. Once the arm is in the correct position, easily contract the biceps brachii, and don't let the shoulder rotate forward.
Spider push-ups
1. Get ready for push-ups.
2. Stretch your right arm as far as possible, bend your left knee to your chest, put down your body and complete a push-up.
3. Return to the original position.
4. Change the other side and finish the second time with your left hand and right knee.
Triceps brachii contraction.
1. When standing, bend one leg, hold the dumbbell in the other hand, and lean forward 45 degrees.
2. Keep your elbow close to your body.
3. Fully contract the triceps brachii, and only let your elbow and fingertips move.
Press to exercise.
1. Sit on a chair or bench, put your hands behind your back, keep your back straight, straighten your legs forward, make a 90-degree angle with your back, and then put a ball under your feet. When you move down, your hips should be as close to the bench as possible, and your shoulder blades should be adducted.
Boxing.
1. Spread your feet shoulder width apart. Relax your knees and tighten your abdomen. Punch forward on both sides of the body, each side 15 times.
2. Upward hook, arms bent 90 degrees, fists crossed upward on the chest, both sides 15 times. If you feel relaxed, you can increase your strength.
Aerobic exercise.
Aerobic exercise is to make your heart beat faster and sweat for at least 45 minutes, 3-5 times a week. But it doesn't include the time when you answer the phone, send text messages or read magazines during exercise. More respected aerobic training are:
1. Run 2500m as fast as possible on the treadmill.
2, 15 minutes rock climbing
3, 15 minute upper body dynamometer
No fixed gym? Don't think you can stop doing aerobic exercise. For example, if you want to raise your heart rate, jump rope. Here are some simple aerobic exercises that can be practiced at home:
1, skipping rope 15 minutes
2. Jogging near home 15 minutes.
3. Climb stairs 15 minutes