Is it boring not to go to the gym? British fitness coaches use wine bottles for 1 1 home training? Co *** opolitan 1。 Leg lifting training parts after red wine bottle: thigh saddle meat and waist.
Please think of this action as a game where you can't kick down the bottle, so as to ensure that your next action is correct! First of all, keep the hips and upper body still, and try to avoid using the strength of the lower abdomen when lifting your legs to the wine bottle to strengthen the muscle endurance of abdominal muscles, hips and hamstrings. Do it 20 times, and the final challenge can be increased to 60 times.
? Co *** opolitan 2。 Red wine bottle side kick training parts: thigh saddle meat, inner thigh, waist and arms.
This action is mainly to train the stability of the body core, as well as the inner thigh and saddle. First, take a lateral position. One arm holds the bottle and stretches it with the foot, while the other arm and knee rest on the ground. During the operation, the abdominal core is needed to stabilize the body balance. Do it 20 times at once.
? Co *** opolitan 3。 Red wine bottle * * * Training parts: chest, buttocks, thighs and arms.
The best way to burn calories quickly is to train your gluteus maximus. First put your feet on the wall, with one leg bent at 90 degrees and the other straight. Then, start to do a bridge-like action, put the bottle in the middle of your chest and move the bottle up and down with your hands. This action can sculpt the curve of the upper body, doing it 20 times at a time, and finally gradually increasing it to 60 times.
? Fourth area. Triceps training parts of red wine bottle: chest, buttocks, thighs, upper arms and back muscles.
The practice is similar to the action of a red wine bottle, but this action is mainly used to train the triceps brachii. First, hold the elbow of the wine bottle with both hands and bend it, then bend your arms inward to the top of your face and do it 20 times on one side. If physical fitness permits, the number of challenges can be increased to 60.
? Section five. Red wine bottle squat training parts: hips, thighs, abdomen.
This is a very simple warm-up exercise, you can exercise with friends! First, face your friends face to face, and stand at the positions of 1 and 1. Open your toes at 45 degrees, bend your knees but not beyond the toes, lean forward to tighten your abdomen, and then squat back and forth1minute. Here, you should pay attention to clamping your hips and twisting your waist to the maximum when passing the wine bottle.
? Co *** opolitan 6。 Kneading training parts of red wine bottle: thighs, side waist, abdomen, arms and back.
To start this action, first open your feet in a straight line, bend your knees and separate your toes but not more than the width of a slice of pizza; When you bend your knees, remember to tighten your abdomen and clamp your hips. It won't be long before you start to feel the muscles in your legs and waist shaking. Don't worry, it's normal. Do it 20 times on each side. If physical fitness permits, the final challenge can be increased to 60 times.
? Section seven. Red wine bottle kick training parts: thighs, hips, arms.
This action can train the body's sense of balance! It will involve all the muscles of the whole body and increase the ability to control muscles. Please keep your knees slightly bent and remember not to straighten them. Remember to tighten your lower abdomen hard every time you lift your knees, and do it for at least 1 minute at a time.
? Section eight. Red wine bottle squat training parts: chest, upper arms, thighs, buttocks.
Although this is a familiar movement, it is the best way to enhance muscle endurance and sculpt the lower body. First, put your feet directly under your hips and move down with your back against the wall until your hips are in line with your knees. At this time, you will feel the muscles in your legs working. Then, when you put the bottle on your chest and push it forward, you should pay attention to tightening your lower abdomen and keeping your shoulders relaxed. Each group does 1 min, and the final challenge can be increased to 3 minutes.
? District 9. Red wine bottle transfer training parts: abdomen, side waist and arms.
If you are a beginner, put your feet flat on the ground. If you have confidence in your core strength, you can keep your feet bent. People who want to challenge a higher level can lift their feet off the ground. Then, turn your back on your partner and pass the bottle back and forth 1 min. Start at a low speed, and then slowly accelerate to an acceptable speed. This action can exercise abdominal muscles and eliminate the "swimming ring" that everyone cares most about!
? Co *** opolitan 10。 Sit-ups and cheering training parts: abdomen and side waist.
Want to practice rectus abdominis and oblique abdominal muscles? Doing sit-ups and toasting can be done at one time. Hold the bottle with both hands and lie on your back. Remember to keep your feet still when you get up, tuck in your stomach and turn around and make a toast. Each group does 1 min.
? Co *** opolitan 1 1。 Red wine bottle flat one leg support training site: whole body muscles.
As we all know, the best action to really exercise abdominal muscles is plate support. First of all, a person must tighten his abdomen, straighten his spine, raise his head, and be careful not to put his chin on his neck to avoid unnecessary pulling between his neck and chin. The other person pours wine on one leg, keeping his knees bent and tightening his abdominal muscles to keep balance (if he doesn't want to drink, imitate the pouring action).
? Co *** opolitan 1 1 action demonstration film:
Reference //co *** opolitan
Editor//David