How to exercise the upper body? Ways to exercise the lower body

Like me, I also have flesh on my arms and waistline, but there is some fat wrapped around the muscles, and the lines of the vest line and biceps triceps can still be seen, but they are not obvious. I usually lose my arms by practicing dumbbells, and various exercises can be searched on the Internet. For the abdomen, sit-ups, supine cycling, crunches are the entry, then one-legged sit-ups, knee bending and abdomen tuckling, various fancy crunches, planks are advanced, Russian turns, and V-shaped turns are advanced.

**This matter, the first is to have perseverance, if you always fish for three days and dry the net for two days, you don't practice today when you're tired, don't practice if you're in a bad mood, don't practice if you have something, then it's definitely useless to practice.

Dumbbells can be a good exercise for arm muscles, if you just start to practice and take 10 pounds first, you may feel lighter, but you do 50 times in a row to see! It is best to do this quickly, train the explosiveness of the muscles, and when you are tired, change to the other hand and rest. And dumbbells are not only used for lifting, but also for punching and swinging rackets.

Wait until you feel almost like an arm bend before adding weight.

Lie on the shoulder on the supine bench, put your feet on the ground, hold one end of the dumbbell with both hands above the chest, take the shoulder as the axis, slowly lower the dumbbell behind the head (feel the pectorals and chest cage stretch), and then lift the dumbbell to restore when it is at the limit. Pay attention to the angle while expanding the chest, control the strength well, and prevent injury.

Now the faster and safer way to get the upper body ** is to turn the hula hoop, which can give you a lot of belly fat. But for the ** aspect of my personal talk about my thoughts, fast ** is unhealthy, **too fast will bring a lot of burden to the body, and**there is no local **, if you tell you that you can slim belly, slim calves, slim face or something in a few days, you can clearly tell you that in addition to liposuction, nothing else exists, **inseparable from health, regular diet, plenty of sleep, reduce calorie intake, remember, **on the road, persistence is the most important.

Lie down and press with an oblique press with a smaller distance between the hands than the shoulder-width narrow grip; The distance between the two hands is the same as the width of the shoulders or slightly wider is called the middle grip distance; The distance between the two hands is wider than the shoulders and the palms are called the wide grip distance. It is important to note that when pressing down on an incline, the bar should be placed on the 6th or 7th rib under the chest.

What are the methods of lower body exercise?

1. Before exercising, you should fully do stretching exercises, and in order to prevent knee and lower back injuries, you can tie "knee bandages" and "waist belts" before training. Stand under the Smith frame in a standing position, place the ** of the barbell bar at the trapezius muscle of the shoulder, hold the barbell rod forward with both palms, keep a balance left and right, hold the distance slightly wider than the shoulders, the elbow joint is down, the soles of the feet are shoulder-width apart, and the toes are slightly abducted: controlled by the tension of the quadriceps muscles, slowly bend the knees and squat until the thighs are parallel to the ground (at this time, the direction of the knee joint is still slightly abducted, do not overly close or abduct, the latter is a manifestation of force), pay attention to the heel not to lift off the ground; Then use the contraction force of the quadriceps muscles to extend the legs until the legs are straight, so that the thigh muscles are in the "peak contraction" position, pause for a while, and repeat.

2. In the whole process of action, it is necessary to keep the chest up, the abdomen tightened, the waist tight and the head raised (to keep the head of the stool stable), so that the center of gravity of the barbell is on the vertical plane of the sole of the foot, which is more conducive to the vertical up and down movement of the barbell, so as to reduce the pressure on the lower back and facilitate the concentrated force of the quadriceps: to avoid lifting the hips or arching the waist when squatting and standing up, so that it is easy to move the center of gravity forward or the heel off the ground, resulting in a sprain of the back and joints, hold your breath in the squat stage and the first half of standing up, and then breathe again until you are close to the apex. This helps to increase the pressure in the body to stabilize the spine.

3After warming up the knees, do 2 sets of 25-30 reps with 135 pounds (1 pound = kg) in front of the squat rack. Then do 8-10 reps with 225 pounds, then 8-10 reps with 315 pounds. Finally, do two sets until exhausted, 7-10 reps each, the first set with 405 pounds, and the second set with 500 pounds.

The above is an introduction to the methods of lower body exercises, I hope it will help you. Don't forget your body's capacity while exercising. If you feel unwell during your workout, you should stop exercising immediately.

so as not to cause unnecessary losses. For better exercise, we can consult with our family doctor. I believe that the doctor can provide us with better help, and I wish you good health.

1. "Chair Movement".

With your hands in a posture of holding the armrests, leaning your back on the back of the chair, you notice that there is no chair, but you are just imagining sitting on the chair. After that, the body slowly squatted down, and it felt like the ass was really sitting on a chair. When doing this movement, the waist should be forced, the position of the feet should not move, and the thighs should bear the weight of the body.

2. Staggered leg movement.

Lie flat on the floor with your legs crossed and your head in your hands, then slowly lift your crossed legs upwards as far as you can so that your legs are at right angles to the ground, and your head will slowly lift as well. When you reach the highest point, pause for breath and repeat the exercise.

3. Arm flexion exercise.

Lie flat on the floor, stretch your hands straight towards the top of your head, fold your hands, bend your knees, and then lift your upper body and shoulders upwards vigorously, try not to stretch your neck, and keep your arms straight at all times.

4. Lie down and raise your legs and abdomen.

Lie flat on your back, place your arms at your sides, cross your legs, lift your legs with the strength of your abs, bend your knees, lower your legs, and repeat. This movement is relatively easy to learn, but be sure to use your abdominal strength, not your legs.

5. Stand against the wall.

Dinner should be eaten as sparingly as possible and lightly. Half an hour after dinner, clamp your hips tightly and put your entire back against the wall, and try to stick your buttocks, back, legs, waist, head, neck, etc. to the wall. After a few minutes, the waist will be very tired, and it will last for 15 minutes.

If you do it once a day, you will start to see results within a week, not only slimming your waist, but also your legs, neck, and face.

Here's how:

1. Keep your back straight, sit cross-legged on the mat, exhale, and slowly lower your head.

2. Turn your head slowly to the left, and keep your ears close to your shoulders as close as possible.

3. Keep your lower back straight, place your hands naturally at your knees, and then slowly turn your head back.

4. Finally, slowly turn your head to the right and return to the initial movement. Note that when the neck is turned, the side that feels inflexible can be done several times to relax the muscles.

Slimming the upper body you can try:

1.Control your diet and do plenty of aerobic exercise.

2.A low-salt, low-fat, low-sugar diet.

3.Control the total amount of carbohydrates you eat.

4.Drink plenty of water and eat plenty of fresh fruits and vegetables. Doing more aerobic exercise, such as jogging, for at least 40 minutes a day, can burn fat.

5.Consume healthy foods:

Yogurt and fermented milk activate substances necessary for digestion and help improve the intestinal microbiome system, thus preventing a bulge in the abdomen.

Drink less sparkling drinks and chew less gum, when you drink sparkling drinks or chew gum, you will swallow a lot of air, especially the polyols contained in chewing gum, which will not be digested by the small intestine.

6.Exercise a firm abdomen, a firm abdominal wall that reduces bloating.

Slimming upper body action recommendation:

**Action One:

Lie on your stomach on the ground with your hands straight forward and shoulder-width apart, legs slightly bent and toes straight back. Lift your hands and feet off the ground at the same time, stop at the highest point, and then slowly lower them again. Repeat the action several times.

**Action 2:

With your feet slightly wider than shoulder-width apart, your knees slightly bent and your upper body bent, hold a dumbbell or water bottle in each hand and hang down naturally. Be careful not to tilt your hips back and keep your waist straight. Quickly raise the dumbbells to the side until your arms are in line with your shoulders as if flying, then slowly lower them and repeat several times.

Exercise the upper body movements, 50 times a day, slim the arms and back, and effectively exercise coordination.

Push-ups are a classic movement to train the chest muscles, and have always been one of the items in the middle school boys' sports assessment. In addition to the chest muscles, the muscles of the ribs, the back of the upper arms, and the front of the shoulders are also involved in the force. (Sit-ups can exercise abs, proper exercise and a reasonable diet are important.......)）

Many people do push-ups that are not standard, or they slump down, or pout their hips, or the range of movement is too small......Distortion can greatly reduce the effectiveness of training, so it should be avoided as much as possible. In particular, it is important to keep the elbows open outwards rather than pointing the tips of the elbows towards the back of the body, otherwise the muscles in the front of the shoulders will take on too much weight and the focus of the exercise will not be on the pectoral muscles.

The correct way to do push-ups is: arms apart, slightly wider than shoulders; The toes support the ground, and the torso is controlled in a straight line with waist and abdominal strength; Then spread your elbows apart to the sides and slowly lower your body to the ground with your upper body; Pause slightly, then control the reset, and when the elbow is close to straightening, move on to the next movement. As you gain strength, you can increase the difficulty by placing your feet on the steps.

Since push-ups are based on body weight as resistance, as strength training, the intensity is not enough, so it is recommended that "training blocks" of exercisers choose barbell bench press, parallel bars arm flexion and extension and other training movements with greater load, and push-ups as a warm-up before training. In addition, it is recommended that girls practice this movement more, it is very helpful in shaping the curve of the chest and removing fat from the back of the upper arms. Women's strength is generally insufficient, and they can practice by touching the ground with both knees, and the difficulty of the movement can be greatly reduced.

If the landlord doesn't want to be too troublesome. You can do push-ups every day. Do as many as you can.

10 sets a day. Then do 3 sets of push-ups before going to bed. Preferably 60+ per set.

Then do squat-stand up-squat-stand up (best to do sore).Generally, you can lose most of the fat in the upper body quickly.

1.Chest fat reduction method: push-ups.

Quite convenient and time-saving. (Pay attention to the number of times, not the weight!) It's pretty good to be able to hold 30 in a row at a time.

50 is too good. I only get there when I'm at my best. ）2。

Waist, back fat method: sit-ups. Note the same as above.

Persistence is the only way to make a difference, remember.