You will envy you as soon as you see the figure of the goddess. You just want to worship these goddesses, but you have never considered the efforts and persistence of these gods to establish their good figure status! They should also insist on going to the gym for training, and invite professional fitness coaches to teach the movements of muscle strength training. In order to achieve better training results, they should strictly control and implement the diet plan and adhere to a good schedule. Your divination is so strict and demanding that you can get a good figure now. How much have you paid for your distressed figure now?
Every time you go to the gym for training, have you checked your clothes and brought a water cup? As for the importance of training equipment, every fitness enthusiast who keeps fitness, loves fitness and wants good fitness results should not ignore this problem.
For novice trainers, even if they only do aerobic exercise and practice arm muscle strength training that they don't pay much attention to, they should also pay attention to whether their clothes are conducive to today's training, so as to be a qualified bodybuilder. Come on!
In the next few arm muscle strength training, you need to get up and move together!
1. Crawl with your stomach and knees.
First, prepare two skates, the kind that can slide on the ground. Then, after lying prone on the ground, the body is in a kneeling position, knees are kneeling on the ground, calves are naturally placed on the ground, hands and palms are supported on two sliders, fingertips are forward, upper body is parallel to the ground, and thighs are vertical to the ground. After the core is tightened, the straight arm slides forward for a distance of about 1 m, and the upper back remains straight during the sliding forward. And then retract to the original position. Pay attention to adjust your breathing and exercise rhythm when exercising.
2. Half squatting in front of the body (4 groups? 20 times)
First, find a weight requirement suitable for your own training. After holding it in front of your body, open your feet slightly wider than your shoulders, bend your legs slightly, straighten your upper back and lean forward and down slightly. After the core is tightened, crush the requirements in front of the body about 30cm in front of the toes, and the upper body will continue to lean forward, and the lower body will sit down in a squatting position. After throwing the ball out, your hands will reach out to the back of your body. After the ball bounces, the body returns to the starting position and both hands catch the ball at the same time. Pay attention to the tightening of the core during the exercise and watch the trajectory of the ball.
3. Sit-ups and dumbbell bends (4 groups? 20 times)
First, find a training stool that can lie flat. If you can't find it, you can find the pedal and pedal pad as shown in the figure and raise the pedal to the same height as the knee joint. Then, your upper body and buttocks lie on the training stool or pedal, and then take a dumbbell with a certain weight in your right hand (the weight you can lift yourself), bend your elbows to shoulder height, naturally put your feet on the other end of the training stool or pedal, and open your knees to touch the ground. After the core is tightened, the dumbbell's weight-bearing right hand pushes the dumbbell up to the highest point, and then slowly puts the dumbbell back to the starting position. Feel the strength of the triceps brachii of the right hand, and pay attention to adjusting the rhythm of breathing and exercise.
4. Standing posture elastic belt bend (4 groups? 20 times)
After holding both ends of elastic belt with your feet, spread your feet about shoulder width, step in the middle of elastic belt, and bend your legs slightly. Naturally, your hands hold both ends of elastic belt and put them on the front side of your body, that is, the root of your thigh. Hold your head up and chest out, and look straight ahead. After the core is tightened, the biceps brachii of both arms exert force to pull elastic belt from the front root of thigh to shoulder height. Feel the contraction and tension of the arm muscles, pay attention to adjusting the rhythm of breathing and exercise, keep the upper back straight, keep the big arm close to the body, and persist in completing the four groups.