Fitness has now been popularized by everyone. Many office workers also choose to exercise after work. In fact, the purpose of fitness is not necessarily to exercise more body, but it is a way to relax the body and mind. However, there are still many people who want to exercise some muscles to make their bodies better. All in all, there are many exercise methods and different purposes, but in general, the purpose of exercise can directly affect our exercise methods. Today we will introduce to you what are the simple three-point back muscle exercise methods?
Straight leg lift exercise This action actually raises our legs. When we are lying on the bed, we raise our legs to the highest point. Until we can't lift them up, we will be considered as the highest. However, some people have no way to raise their legs to the highest point, so they need help from others, who can put pressure on us so that our legs can be raised by another 10 to 15 degrees. At this time, we will feel a little pain in the back, so that we can achieve the effect. When we feel the pain, we will slowly lower the legs and exchange the two legs continuously. Supine position arch bridge back muscle exercise This action requires us to lie on the bed and bend our legs, and then use the head, hands and legs as a support point, slowly arching up our body, so that our back, waist, buttocks and lower limbs, They have all been lifted to the highest level. Next, we will use the five-point support method lightest trekking poles to proceed. After a period of exercise, the strength of the waist will feel significantly improved, and we will also feel that the muscles of the back have become thicker, which is to achieve the effect we want. Xiaoyanfei's water-style back extensor exercise You can lie on your stomach, raise your head, neck, chest and both lower limbs at the same time, and then extend your two arms back, so that your abdomen is facing the side of the bed, so that your body can form a reverse arc, which is a bit like a dragonfly, Xiaoyan A posture like flying some water. Although this action is relatively simple, it can also be very effective for our back muscles to exercise. When the muscles of the lower back are exercised enough, we can make our three-point low back muscles exercise successfully. The above mentioned for everyone are simple low back and exercise methods. If you are interested, take a look and start exercising!
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There are many ways to exercise a person's chest muscles. In the process of exercising the chest muscles, if you do not choose a good exercise method, you cannot exercise your chest muscles. Therefore, it is very important to choose a method before exercising. What are the best ways to practice pectoral muscles at home? If you don’t know, you can continue to look down.
Downhill push-ups 1. Push up on the floor face down, with your feet on a flat bench or stable table. Keep your body straight, tighten your abdomen, extend your arms to support the ground, and keep your hands shoulder-width apart. This is the starting position of the action. 2. Keep your body straight, slowly bend your arms to lower your body, and inhale at the same time. Until the chest is close to the ground. 3. Then quickly straighten your arms, push your body back to the starting position, and exhale at the same time. Stay at the top for a while before proceeding to the next action. Dumbbell fly 1. Sit on a flat bench, hold a dumbbell in each hand, and place home stationary bike it on your thighs, palms facing each other. Then lift the dumbbells with your thighs and lie back down. With your arms bent, support the dumbbells on both sides of your chest, shoulder-width apart, palms facing each other. Then push the dumbbells to the top of the chest, with your arms slightly bent, palms facing each other, and the two dumbbells touching each other. This is the starting position of the action. 2. When inhaling, slowly open the arms to both sides of the body. As the opening range increases, the elbow bends slightly. 3. After the chest is stretched to the limit, stay for a while, then exhale while raising the dumbbells back to the starting position. 4. The whole action is not a simple push up and down, but like a bird fanning its wings. The trajectory of movement is perpendicular to the ground, not perpendicular to the body. Incline dumbbell bench press 1. Fix the legs on the top of the lower inclined stool, hold a dumbbell in each hand, and place them on the legs, palms facing each other. Then lie down, straighten your chest and tuck your abdomen. 2. After lying down, raise the dumbbells above the chest, shoulder-width apart. Then rotate the wrist so that the palm is forward. This is the starting position of the action. 3. Slowly lower the dumbbells to your sides, and inhale at the same time. Maintain control of the dumbbells during the descent. Tip: Throughout the process, your forearms should always be perpendicular to the floor. 4. When the chest is stretched to the limit, use the muscle strength of the chest to quickly lift the dumbbells and exhale at the same time. 5. When the arms are straight and the dumbbells are raised to the top, squeeze the chest, stay for a while and then slowly return to the starting position. 6. The above is a complete action, repeat the action up to the recommended number of times. 7. Keep your chest and abdomen straight throughout the movement, with your forearms perpendicular to the ground. Ideally, the time it takes to drop is twice the time it takes to move up. alternate floor bench press 1. Lie on the floor, hold a kettlebell in each hand, and place it on both sides of your shoulders. 2. Hold the kettlebell tightly, palm forward. 3. Stretch your arms and raise the kettlebell above your chest. Then lower one side of the kettlebell to the side of your chest, remember to adjust the direction of your wrist so that you can hold the handle of the kettlebell tightly. 4. Raise the kettlebell again. 5.Repeat the above actions with the other hand, so alternate hands and push. Some people's own strength is relatively small, so dumbbell or barbell exercises may be more difficult. For this kind of people, the tension band is the best exercise equipment, which can not only exercise the body, but also ensure safety. So do you know what are the advantages of tension band fitness? What are the methods for shoulder training with tension belts? Let's go see it together!
What are the advantages of tension band fitness 1, the tension band is very portable Of all the auxiliary fitness equipment, the tension belt is definitely the most portable. It is even easier to carry than skipping rope. This also means that whether you are on a business trip or vacation, you can use it to continue your fitness program without worrying about interruption. 2. The mechanical characteristics of the tension band are more suitable for certain fitness actions Daily gym equipment often uses counterweights to achieve ifast resistance stimulation, which is a fixed-load stimulation. However, the strength characteristics of human muscles are non-fixed. For example, the most common exercise of biceps lifting dumbbells often reaches the maximum level of muscle tension when the arm is raised about halfway, but at the beginning, there is no That kind of tension. 3.The stimulation of the tension band is continuous For some rotating movements, if you do not have some professional fitness equipment with drawstrings, but only rely on dumbbells and other loads, the effect will be greatly reduced. These weights can only play a stimulating effect in the acceleration and deceleration phases of the rotation. The tension of the tension band is continuous, as long as it is pulled, the tension will always be maintained on it. Rotating waist and abdomen strength training will be more suitable. 4. the training methods of the tension band are flexible and diverse The training movements of the tension band are very diverse, which can achieve both local training for a certain part and whole-body muscle group exercises. What are the training methods for the shoulders of the tension belt 1. Standing posture, the torso is straight, the feet are fixed with the tension belt, and the tension belt is lifted forward with both hands, and then slowly lowered to the highest point, taking care not to bend the elbows. 2. The preparation posture is the same as that of action 1. Then use both hands to lift the tension belt to both sides, slowly control it to the highest point to reduce its height, and do not bend the elbow. 3. The preparation posture is the same as in Action 1. The tension band can be fixed on one foot and the other foot can be lifted during exercise. You can also practice with one hand. Pull the strap forward or sideways in the same way as Actions 1 and 2. 1.Giving up is not because your body cannot bear it
Yes, many fitness coaches say that in fact, your muscles are stronger and more stamina than you think. The reason you give up is because your brain surrendered first. So before the next exercise, before you want to shout tired, please realize that this is your brain and inertia. Only when your brain is "subdued", your body will be fully controlled by you and continue to exercise. 2: Exercise can really reset your mood Did you know that exercise is actually one of the best ways to treat depression, so some people like to go to exercise when they are in a bad mood. During exercise, the concentration of serotonin in the human body will increase, and the endorphins and norepinephrine will also be produced, which will directly enhance positive emotions, relieve stress and depression, and increase happiness. 3: Can make you forget your worries temporarily Another reason why a fitness-loving person chooses to exercise whenever he has troubles is that once you start exercising, such as running, yoga, boxing, etc., you don’t have the mind and time to worry at all, at least during this period of time. , You can get rid of the annoying things that you can't control. 4: Get up in the morning and exercise, you can set the whole day as a healthy model When you are in a bad mood or feel more decadent, you will be more likely to want to eat junk food, or unnutritious takeaways, and you are too lazy to cook it yourself. On the contrary, if you get up early in the morning to exercise, you will spend the rest of the day. Time will be defined as a healthy and positive model, not only more active, but also affected by diet, and more inclined to choose healthy, nutritionally balanced foods. Fitness heartbeat: for yourself who is hesitating! 5: Exercise is the best and healthiest vent Feeling angry at the company today? Some people will go home and spread their anger on their family members, some will endure internal injuries, and some will turn grief and anger into appetite, but everyone knows that any of the above is very unhealthy. The practice will cause bigger problems lightweight camping tent for a long time. So if you encounter a very bad mood next time, go for fitness. In addition to running, you can also choose some antagonistic exercises, such as boxing. Nowadays, more and more women are learning boxing to work out. 6.Exercise can make you more awake than coffee Some people have to drink a cup of coffee every day to get up, otherwise they will feel unconscious, but is coffee really refreshing in your imagination? Drinking more coffee is not beneficial, it is especially easy to cause dependence, and serious problems can also cause sleep disorders, anxiety, excitement and irritability. Want to make the brain wake up faster and make the whole person more energetic? Then the sports meeting is the best choice. 7.Make you confident in an instant Exercise until you sweat, and then take a shower beautifully. How do you feel when you leave the gym? You don’t have to have an immediate effect on your appearance, but if you exercise hard, you will have a feeling when you leave. I have become lighter, my body has improved, and I feel like a supermodel and feel like a supermodel. And in the long run, regular exercise will help shape your body. If you can persist, I believe you will feel more and more confident because of your appearance. Nowadays, many people will take their old people and children out to play in the wild when they are on vacation. This is also a relatively comfortable thing. When you go out, it is best to bring a picnic mat so that you can sit down and rest during the meal. So which material is good for picnic mats?
Which kind of material is good for picnic mat-Oxford cloth Oxford cloth picnic mats are the most common. The use of Oxford cloth to make picnic mats is not only practical but also fashionable. Oxford cloth used as a picnic mat is hard-wearing and not easy to be scratched. It's washable, the fabric is silky, so you won't be afraid of the fabric becoming thinner and bad when you wash it! The most important thing is that Oxford cloth also has a moisture-proof effect. It is not afraid of wet weather, and it is not easy to mold and cause the picnic mat to deteriorate and smell. If you always want to gather with friends in your free time, then an outdoor picnic is a good choice. So what kind of material is the best picnic mat? Because we don’t just simply eat a big meal when we have a picnic, a healthy and happy picnic state is the best. So picnic mats are indispensable, so which kind of picnic mat is good may be a problem that plagues everyone more. First of all, the picnic mat material I want to introduce to you is Oxford cloth. The advantage of using Oxford cloth as a picnic mat is that it is abrasion-resistant, washable, and moisture-proof. And Oxford cloth is also a relatively environmentally friendly material. Which kind of material is good for picnic mat-PVC material PVC material is also a more practical picnic mat, although it is not as convenient as an Oxford cloth picnic mat. PVC picnic mats are also moisture-proof and environmentally friendly. This material is convenient for a one-time picnic, and it is not afraid of being scratched and distressed. Environmental protection and safety make us more at ease during the picnic. Maybe when you are faced with a dazzling array of picnic mats, you will worry about which picnic mat is good. Therefore, in order to avoid this situation, before we buy a picnic mat, the editor still recommends that you first pay attention to what kind of material is good for the picnic mat. Picnic mats made of pvc material are also a popular category. Compared with Oxford cloth, PVC picnic mat may not be so convenient to store when carrying it. However, because the material of pvc picnic mat is environmentally friendly, and it also has good moisture-proof performance, it is also a kind of moisture-proof mat that people choose more. Which material is good for picnic mats-how to choose picnic mats First, the picnic location; when everyone is considering picnic blankets which material is good for the picnic mat, we must consider the choice of picnic mat in combination with the picnic location. For example, if you have a picnic in some wet places, then everyone should consider this time. To the moisture resistance of the picnic mat. If it is in some relatively dry place, then choose a fancy fabric at will to meet the needs of picnic mats. Second, the number of picnics. Third, whether the picnic mat is easy to clean, etc. These factors are all aspects that everyone should consider about what kind of picnic mat is good. In fact, when everyone is considering which material is good for picnic mats, it means that everyone still pays more attention to traveling. At this time, it is best to choose a picnic mat of the right size according to the number of people traveling. Picnic is a more delicious thing, but also a happier thing, you must choose a comfortable picnic mat. Fitness is divided into fitness without equipment and fitness with equipment. Among the fitness equipment, there are large-scale fitness equipment as well as home-use equipment. Due to the limitation of the place where most people live, small home fitness equipment is more popular. Dumbbells are fitness equipment that many people often use, so do you know what are the advantages and disadvantages of lifting dumbbells? Let's go see it together!
Benefits of lifting dumbbells
Resistance training such as lifting dumbbells can increase blood flow in the limbs and protect cardiovascular health. Lifting dumbbells can also play a certain role in consuming fat and glucose. It has a better effect on weight loss and prevention of coronary heart disease and diabetes. 3. increase body softness Research found that if you lift dumbbells 3 times a week and maintain for 16 weeks, the softness of your hips and shoulders has been significantly improved, your sitting forward bending performance has increased by 11%, and your body balance will become better. Disadvantages of lifting dumbbells strain muscle Dumbbells are good equipment for exercise. If there is a disadvantage, the key is that the exerciser has not mastered good methods. Such as excessive exercise, improper exercise posture can lead to muscle strain or even more serious conditions. Fitness has now been popularized by everyone. Many office workers also choose to exercise after work. In fact, the purpose of fitness is not necessarily to exercise more body, but it is a way to relax the body and mind. However, there are still many people who want to exercise some muscles to make their bodies better. All in all, there are many exercise methods and different purposes, but in general, the purpose of exercise can directly affect our exercise methods. Today we will introduce to you what are the simple three-point back muscle exercise methods?
Straight leg lift exercise This action actually raises our legs. When we are lying on the bed, we raise our legs to the highest point. Until we can't lift them up, we will be considered as the highest. However, some people have no way to raise their legs to the highest point, so they need help from others, who can put pressure on us so that our legs can be raised by another 10 to 15 degrees. At this time, we will feel a little pain in the back, so that we can achieve the effect. When we feel the pain, we will slowly lower the legs and exchange the two legs continuously. Supine position arch bridge back muscle exercise This action requires us to lie on the bed and bend our legs, and then use the head, hands and legs as a support point, slowly arching up our body, so that our back, waist, buttocks and lower limbs, They have all been lifted to the highest level. Next, we will use the five-point support method paddle board kit to proceed. After a period of exercise, the strength of the waist will feel significantly improved, and we will also feel that the muscles of the back have become thicker, which is to achieve the effect we want. Xiaoyanfei's water-style back extensor exercise You can lie on your stomach, raise your head, neck, chest and both lower limbs at the same time, and then extend your two arms back, so that your abdomen is facing the side of the bed, so that your body can form a reverse arc, which is a bit like a dragonfly, Xiaoyan A posture like flying some water. Although this action is relatively simple, it can also be very effective for our back muscles to exercise. When the muscles of the lower back are exercised enough, we can make our three-point low back muscles exercise successfully. The above mentioned for everyone are simple low back and exercise methods. If you are interested, take a look and start exercising! What are the benefits of dumbbells for the body? 10 benefits to let you know about this device
The first benefit: increase muscle volume We can use dumbbells to increase the muscle content of the body. Because dumbbell exercises usually have a lot of strength, regular exercise can help our body, effectively exercise muscle fibers, and effectively increase muscle content. Regular dumbbell exercises can increase muscle capacity. The second benefit: improve muscle mass We can use dumbbells to improve muscle mass, because although many rubber bumper plates people have relatively high muscle content, they do not have the necessary muscle mass. In fact, the quality of muscles is also more important, which can help us effectively improve the strength index of muscles, the coordination ability of muscles and nerves, and the ability of the body to control muscles. Regular dumbbell exercises can also help us improve muscle quality through locally targeted exercises. The third benefit: convenient and easy Dumbbell exercises are convenient and easy, and can be done indoors, which is why we choose dumbbells. The fourth benefit: to reduce fat We can use dumbbells to help ourselves lose weight and reduce fat. That's right, you heard that right. Let us do more dumbbell exercises. This is an exercise for our entire body. Our fat will be broken down and our body will become slimmer. The fifth benefit: improve the basal metabolic rate We can use dumbbells to help us increase our basal metabolic rate. Because dumbbells can help us increase muscle content, and the higher the basal metabolic rate, the healthier people will be, and it is not easy to gain weight, so we can regularly exercise dumbbells. The sixth benefit: It is convenient for local exercise We can use dumbbells to help ourselves with local exercises. Because dumbbells are aimed at the part of the body for exercise, they can be stimulated one by one. If you want to help yourself with local exercises, you can use dumbbells and use dumbbells to help yourself train. Seventh benefit: you can exercise the whole body We can also exercise the muscles of the whole body with dumbbells, and exercise with dumbbells can help our exercise plan more comprehensive. Eighth benefit: improve physical strength We can use dumbbells to help us improve our physical strength. Regular dumbbell exercises at a fixed frequency can improve and help our physical endurance. If you want to transform into a real tough guy, you should do more weight training to help yourself improve in this area. The ninth benefit: you can choose the weight When we exercise with dumbbells, we can adjust our exercise intensity by choosing the weight of the dumbbells to help ourselves exercise. The tenth benefit: to create a fit appearance When we are doing dumbbell exercises, we can use dumbbell exercises to help us increase muscle content and make our appearance more fit. 1. What part of the spinning exercise? Practice the core muscles of the waist and abdomen
The core muscles of the waist and abdomen are the final muscles required by human beings. It allows the muscles of the upper and lower body to conduct each other and maintains the stability of the body. Many young people now encounter waist pain, largely because the waist and abdomen are too weak to maintain the physiological curvature of the spine. And when riding a exercise bike, because the legs have a large range of motion, the core muscles of the waist are required to maintain the balance of the body. This can effectively exercise the core muscles of the waist and abdomen. And if you use the standing riding movement during riding and your body loses the balance point of the seat, you will need to exert further strength on the waist and abdomen to maintain the balance of the body during riding, and further strengthen the waist and abdominal muscles. 2. What part of the spinning exercise? Training the hip muscles The cycling action of spinning is not a simple leg exercise. The starting point for cycling power comes from the hip muscles. The hip muscles drive the thigh muscles, and then the thigh muscles drive the calf muscles. Therefore, spinning bikes can play the role of training buttocks to a certain extent. And if you lower your body during cycling, or use more difficult standing riding movements, you can further increase the participation of the hip muscles during cycling, improve the exercise effect of the hip muscles, and train faster Sexy buttocks. 3. What part of the spinning exercise? Training leg muscles I believe that everyone should have no doubts about spinning leg training. After all, the range of motion when riding is relatively large and obvious. Spinning can exercise the quadriceps very effectively, and training the quadriceps has a very important protective effect on the knee joint. The knee joint is one of the most easily injured joints in the human body, and the cartilage tissue of the knee joint will continue to wear over time and cannot be recovered. That is to say, everyone will encounter knee problems sooner or later. The quadriceps exercise is the only way to reduce knee injuries. 1. What part of the spinning exercise? Practice the core muscles of the waist and abdomen
The core muscles of the waist and abdomen are the final muscles required by human beings. It allows the muscles of the upper and lower body to conduct each other and maintains the stability of the body. Many young people now encounter waist pain, largely because the waist and abdomen are too weak to maintain the physiological curvature of the spine. And when riding a spinning bike, because the legs have a large range of motion, the core muscles of the waist are required to maintain the balance of the body. This can effectively exercise the core muscles of the waist and abdomen. And if you use the standing riding movement during riding and your body loses the balance point of the seat, you will need to exert further strength on the waist and abdomen to maintain the balance of the body during riding, and further strengthen the waist and abdominal muscles. 2. What part of the spinning exercise? Training the hip muscles The cycling action of spinning is not a simple leg exercise. The starting point for cycling power comes from the hip muscles. The hip muscles drive the thigh muscles, and then the thigh muscles drive the calf muscles. Therefore, spinning bikes can play the role of training buttocks to a certain extent. And if you lower your body during cycling, or use more difficult standing riding movements, you can further increase the participation of the hip muscles during cycling, improve the exercise effect of the hip muscles, and train faster Sexy buttocks. 3. What part of the spinning exercise? Training leg muscles I believe that everyone should have no doubts about spinning leg training. After all, the range of motion when riding is relatively large and obvious. Spinning can exercise the quadriceps very effectively, and training the quadriceps has a very important protective effect on the knee joint. The knee joint is one of the most easily injured joints in the human body, and the cartilage tissue of the knee joint will continue to wear over time and cannot be recovered. That is to say, everyone will encounter knee problems sooner or later. The quadriceps exercise is the only way to reduce knee injuries. |
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