How to do a back brace? What is the backside brace

1. The physical training of learning hip-hop dance is mainly aimed at practicing the strength of the hands, legs and abdomen.

It is recommended to do 3 sets of push-ups a day, 30, 40 and so on; Then do 3 sets of sit-ups, 40, 50, 60; Then the more important thing is handstand, which can be practiced according to your actual situation, and finally you can do a handstand with your bare hands; In addition to the above exercises, it is also recommended to jump rope more often, which will help increase the coordination of the body.

II: 1Strength Test:

Before you start developing your workout plan and when you want to modify your training plan, take a strength test to understand your body. First, choose the items you want to develop an exercise plan, and then conduct a test, the purpose of the test is to understand your limit, and use 40%-60% of the limit as the intensity of a single set, and a certain number of sets as the total amount of each workout. Stick to regular workouts and do strength tests every month to adjust your schedule.

2.Pectoral muscles: First of all, if you can do more than 50 standard push-ups at a time, it is recommended that you go to the gym and build muscle by practicing barbell bench press and dumbbell birding. If your limit is below 50 reps, push-ups are still a very effective method for the time being.

Practice: Your limit 40%-60% 5 sets per day, with 120 seconds between sets.

3.Deltoids: That's your shoulders and what you need is dumbbells, or, you can use liters of water-filled drink bottles.

Method: Hold a dumbbell in each hand (drink bottle?). The arms are stretched to both sides of the body as much as possible, do not have to be completely straightened, the arms are at a 45-degree angle with the body, and the dumbbells are quickly lifted sideways to about 45 degrees in the direction of the body, and begin to slowly put them back in place, the number of movements in a single set is fixed at 10 is better, choose your own limit of about 20 weights for the load of the exercise, do 8 sets of each exercise, the interval time is 120 seconds, and two days are a cycle.

Tips: The same need to strictly adhere to the interval time, the key point of the action is the fast action on the stage and the slow speed of the lower action, don't be frustrated by the importance of your own use, I myself can push up 90kg in the bench press, the dumbbell used to practice this is less than 4kg.

4.Triceps: The muscles on the outside of the upper arm.

Method: Take a dumbbell in each hand, stretch it to the back of your head, lift the dumbbell upward, 15 for a group, choose a weight with a limit of about 25 for the exercise load, do 4-5 sets of each exercise, each group interval of 180 seconds, exercise every day.

Support step 1 on the yoga mat on the back face, bend the knees, spread the legs slightly and the width of the hips, and the basis is grounded in the whole footboard. Kei brings his hips close to the stool, and supports the edge of the stool with both hands on the back of his hips.

The back-up is a form of exercise that is opposed to the push-up. It can effectively exercise triceps, biceps, deltoids, abs, back muscles and so on.

1. Stretch body side type.

STEP1 Stand with your feet in lunge with your pelvis neutral, your spine vertical, your shoulders relaxed, and your hands on your waist.

Step2 Straighten and continue to extend one hand diagonally, stretch the muscles on the side of the body, stay for 4 to 5 breaths, and switch sides left and right.

2. Large character form.

STEP1 Legs in a large zigzag shape, hands flat at the sides of the body, shoulders relaxed, core muscles contracted. The center of gravity of the upper body moves parallel to the right.

Step 2 Bend your body to the right side, gently touch your knees with your right hand, then to your ankles and then to the floor, you can choose the appropriate intensity according to your physical fitness. Hold for 4 to 5 breaths, switching sides left and right.

3. Raise your hand and lunge.

step1 Stand with your feet in lunge, your pelvis is neutral, your spine is vertical, your shoulders are relaxed, and your hands are gently on your bent knees.

Step2 The lower body posture remains unchanged, and the hands are raised and straightened from front to top to stretch the pectoralis major muscles and arms. Hold for 4 to 5 breaths, change direction and continue the movement.

4. Chair arm exercise.

Step1 Hold your hands on both sides of the chair, stabilize your upper body, bend your knees, squat down, and do preparatory movements.

Step2 Straighten your arms and move your body upwards to exercise your triceps, and at the same time exercise your abdomen, repeat 8 times.

5. Seated belly exercises.

Step1 Sit on the front of the chair with your legs together on your knees and your hands on both sides of the chair.

Step 2 Push your abdomen so that your legs are lifted upwards and your body is slightly leaned back, but not leaning back on the chair. The higher the lift, the greater the intensity. Repeat 8 times.

6. Chair and hip exercises.

Step1 Stand with your hands on the back of the chair. Bend one leg at the knee and lift it up, pressing your toes down.

Step2 Bend the knee with one leg and lift it, stretch the leg from front to back, and at the same time drive the body to lean forward slightly, and move the knee and hip joints of the leg. Repeat 8 times on the left and right.

Support on the back.

Step1 Do it on the yoga mat, bend your knees, spread your legs slightly and hip-width apart, and touch the whole foot to the ground. Lean your upper body back and hold your hands behind your back, palms pointing straight ahead.

Step2 Hold your hips up so that your body is level with the ground. Your abdomen and buttocks will feel tight.

How to do simple ** to lose weight quickly.

Step 3 Stretch your right leg forward, keeping your legs straight, your toes forward, and at least 5 cm above the ground. Hold for 5 seconds and do the same with the other leg.

How to do simple ** to lose weight quickly.

How to do simple ** to lose weight quickly.

Twist your waist in a kneeling position. Step1 Kneel on the yoga mat with your legs bent and slightly open to hip-width apart. Spread your hands shoulder-width apart, palms down, and reach out horizontally forward. Keep your head up, chest and abdomen, and your buttocks tighten.

Step2 Keep your lower body still, twist your body to the right side, swing your right hand from bottom to back while twisting your left hand horizontally to the right.

Step3 Twist your waist forward and return to Step1. Hold your lower body still and twist your body to the left, swinging your left hand from bottom to back while keeping your right hand horizontal to the left.

How to do simple ** to lose weight quickly.

How to do simple ** to lose weight quickly.

How to do simple ** to lose weight quickly.

Stand and lift your legs. Step 1 Stand on the floor with your head up, chest up, hands at your sides.

Step2 Stand with your left foot, lift your right foot, and hold your thighs with both hands, lifting your thighs as much as possible. Hold for 10 seconds, then switch sides and do the same.

How to do simple ** to lose weight quickly.

How to do simple ** to lose weight quickly.

Eat less meat, eat more fruits and vegetables, do more physical exercise, and do outdoor activities, and I think I will lose weight soon!

If there is less fat on the body, it will naturally lose weight!It is important to have a rhythm in life, such as diet, especially dinner should not be too rich, but breakfast and lunch can be eaten better, and usually drink more lemon tea

Common methods mainly include dieting, exercise, liposuction, and medicine.

If you over-diet, it is easy to cause symptoms such as anorexia in the body, which will affect the health of the body. Therefore, the diet must be appropriate. Exercise**Be sure to find the right method, you can choose different exercise methods for different parts.

Hula hoops are recommended for waist and belly fat, and race walking or jogging is recommended for leg fat. Exercise** requires more than 20 minutes of exercise to effectively burn fat, and the longer the exercise, the better the fat-burning effect, so exercise** lies in persistence. At the same time, it is necessary to pay attention to the exercise ** avoid too strenuous exercise, strenuous and fast exercise will lead to the appearance of muscles.

Liposuction** Be sure to choose a formal plastic surgery institution, only experienced specialists can ensure the safety of the surgery. At the same time, it is necessary to pay attention to postoperative care and diet control. It is not recommended that you use ** drugs, because most ** drugs do not meet the standards of the State Food and Drug Administration, and they all contain excessive amounts of ingredients that are harmful to the human body.

It is recommended that you use the method of diet + exercise or the method of liposuction**.

No. Chewing gum more can also keep your mouth clean.

It certainly can't be reduced. Local** requires prolonged aerobic exercise.

Why is the scum stove on the first floor so complicated to give you a simple and useful way to lose chin fat: do a neck exercise in the morning and evening, do it in the morning when you wake up while sleeping, and do it before going to bed at night, it will take you four or five minutes to insist on it for a period of time, and it will be **

The steps of the movement are as follows: shake the head back and forth, left and right, then rotate the head 360 degrees counterclockwise, and finally rotate 360 degrees clockwise