Many people want to exercise, improve their physical fitness, lose weight and gain muscle, but they have been suffering from lack of time or energy, and training has been delayed. In the end, all the plans became fantasies, and the figure became more and more out of shape, but there was still no action.
In fact, fitness does not have to be guided by very professional equipment and professional fitness coaches. Fitness can start at any time in life, as long as you are willing to start. Don't be afraid of training, don't feel the pain of training. After you take action and practice for the last time, you will love fitness.
In fact, many people have not taken the first step, and most of them are willing because they are afraid. In fact, fitness is really not as painful and difficult as you think, so as long as you take the first step, you will definitely love fitness.
If you dare not take the first step, how can you have the body you want? If you want to stay healthy, start at once. Do not hesitate. Hesitation will only make you procrastinate, while training will make you more energetic, confident, attractive and strong-willed.
Fitness practice is not only for the sake of figure. Don't think that fitness simply changes the charm of the body. In fact, fitness really changes the charm of the spirit. Fitness can make a person more sunny and attractive, which you can obviously find from people who love fitness around you.
You can find an obvious phenomenon when you go to the gym. It is sunny men and beautiful women who often insist on training in the gym. Why? In fact, these are all because training has changed their mental state. A girl was dumped by her boyfriend who had been talking for five years because of her poor figure. She was once sad, and later fell in love with fitness in her sadness. She not only developed a very charming figure, but also became a sunny girl.
In fact, this girl's example is to tell everyone that if you want to keep fit, you should act immediately, don't hesitate, you know. If you want to act immediately, you can start with the most basic flat support and push-ups. As long as you have a start, the door of your fitness road will open, so the most important thing for fitness is not to train with good equipment, but to start training.
This kind of training action arranged for everyone is a very simple set of training, which is very suitable for novice training. If you want to exercise, you just need to buy a pair of dumbbells to start. Dumbbells can be said to be an artifact of fitness training. As long as you train hard, a pair of dumbbells can help you gain muscle and lose fat. Moreover, the movements of dumbbell training are relatively safe and simple, which is very suitable for all kinds of training people. Dumbbells and barbells, the two great artifacts of fitness, can exercise all parts of the body as long as you master the movements of these two instruments.
There are eight training movements * * *, which are mainly aimed at the overall training of pectoralis major, and can be perfectly strengthened to the upper pectoralis major, lower pectoralis major, pectoralis major margin, pectoralis major seam and pectoralis major. In training, everyone chooses the right weight according to their own situation for training. In training, we should pay attention to the fact that the strength of the left and right sides of the human body is naturally different, so we should pay attention to balancing the strength of the left and right sides during training. If you find that there is a deviation in muscle growth between the left and right sides, you must correct it in time and pay attention to which side of the training is weak. Do 3-4 groups for each movement, with 60-90 seconds rest between groups and 90- 120 seconds rest between movements (recommended).
Action 1, dumbbell bench press
Action 2, the dumbbell is pushed to one side, and the dumbbell palm is held relatively.
Action 3, dumbbell tilt bench press
Action 4, push the dumbbell up and down on one side, and the dumbbell palms are relatively held.
Action 5, the dumbbell is pushed obliquely upward by a narrow distance.
Action 6. The dumbbell is pushed down obliquely to strengthen the best action of the lower pectoral muscle.
Action 7, tilt the dumbbell bird upward.
Action 8, dumbbell supine flexion arm lift, pay attention to the form of body posture and action, these actions should be balanced and slow training, slow training can avoid training risks well and strengthen the stimulation of the target. These are very important for novice training.