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Anonymous users2024-02-11Training purpose: to strengthen the abdominal muscles and reduce the pressure on the lumbar spine.
Movement: Lie on your back on the mat, bend your knees at 90 degrees, open your feet hip-width apart, fold your hands in front of your chest, and slightly adduct your chin. You can put your hands on your chest or on the sides of your ears.
Start with your back on the ground and finish with your shoulder blades off the mat. When doing the movement, pay attention to the speed to slow down slightly, and at the same time do not raise the upper body too high, the head is always in a neutral position, and the range of motion of the cervical spine is not too large.
Target muscles: transverse abdominis, erector spinae.
Training purpose: to strengthen the protection of the lumbar spine by the muscles near the lumbar spine.
Movement: Kneel on the mat, support your body with your hands and knees, your arms and thighs perpendicular to the ground, your body in a straight line as much as possible, and your abdomen tightened. To start the movement, slowly lift the arms and legs on the opposite side in a straight line with the arms, torso, and legs, and slowly lower them back to swap.
When doing the movement, be careful not to collapse and keep your abdomen tight.
Target muscles: erector spinae.
Training purpose: to strengthen the protection of the erector spinae muscles to the lumbar spine.
Procedure: Lie on your stomach on the mat with your abdomen tightened, a folded towel under your abdomen, head in a neutral position, and hands stretched forward. The movement begins with the opposite hand and leg raised upward, the chest and legs slightly off the ground, and the body in a straight line.
Then slowly put it back for exchange. When doing the exercises, pay attention to the amplitude of the lumbar arch not too much.
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Anonymous users2024-02-10Hello landlord;
1. Aerobic training plan: 2 times a week, run 5 km.
2: Strength training plan: (the intensity is mastered according to your own situation) Warm up with 10 minutes of aerobics, and finally use 5 minutes of stretching and relaxation, the first day of leg training (high-intensity leg training, conducive to hormone secretion) Dumbbell squat 10-15 (times) x 3 groups.
There are 8 sets of 150-meter time, which is very helpful for the 100-meter run. 8 sets of 300m time. Great help for 200 meters.
Relax afterward. Day 2 Chest Training: Dumbbell Chest Press, 10 reps, x3 sets, Dumbbell Wide Chest, 10 reps*3 sets, Dumbbell Flying Bird: 10 reps*3 sets. 3 sets of 20 push-ups.
Day 3 Back Training Dumbbell Single Arm Row: 10RM (times) x3 Dumbbell Leg Curl Deadlift: 10 Dumbbell Bent Rows: 10 reps *3 sets.
Day 4 Shoulder Training Day Seated dumbbell press 10 (reps) x3 Standing dumbbell side press 10 reps*3 sets Upright dumbbell row: 10 reps*3 sets.
Day 5 2 Training Day Seated dumbbell alternate curl 10 (reps) x3 dumbbell hammer curl 10 reps *3 sets Externally rotated dumbbell curl 10 reps *3 sets.
Day 6: 3 head training day: 10 (times) x3 dumbbell bent arm flexion and extension 10 times*3 sets of dumbbell bent arm flexion and extension, 10 times of narrow grip push-ups*3 sets.
Day 7 Abdominal Training Day 30 sit-ups x3 Supine leg press 15 times *3 sets Two ends up 15 times *3 sets.
Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap. Between 5 and 8 p.m., when stamina and endurance are at their peak of the day, the best time to exercise, will achieve very good results and be quite beneficial for sleep.
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Anonymous users2024-02-09Push-ups, sit-ups. Wrap your muscles full!
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Anonymous users2024-02-08It's impossible to build your muscles quickly; Either everybody would have done it; It must take a certain amount of time; a certain amount of effort; a certain amount of stamina; I also need to replenish the body's nutrition; Million; Ok I wish you success.
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Anonymous users2024-02-07Fitness is calculated on an annual basis, so it is best to learn to persevere, and the body is the most important thing!
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Anonymous users2024-02-06If you want to build muscle, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.
1. In the starting position, stand in front of the squat rack, bend your knees, hold the barbell on the squat rack with both hands and bear it on the back of your neck and shoulders. Take two steps forward with your feet slightly wider than your shoulders, your toes slightly outward, and your body straight. >>>More
The first thing you need to do before building muscles is to warm up, running, leg presses and other exercises that move the body. Warm-up exercises should be slow, stretching your hands and feet slowly. >>>More
When building muscles, it is better for each group to feel close to exhaustion. >>>More
The most scientific way to exercise, in fact, I think that if you have the conditions, you should go to the gym and hire a personal trainerIn fact, it doesn't take much to ask for a personal trainer, because they don't just serve you alone, they serve multiple people, as the so-called professional specialization, personal trainers can be very good according to the actual situation of our body, to help us tailor the exercise program, of course, in many cases we don't want to spend this money, because we just want to use some of our spare time to achieve perfect fitness results, so I based on my own experience, for you to summarize a few points of fitness precautions, to share with you, Hope this helps: >>>More
Do 100-200 push-ups every day, exercise after a long time, eat more fruits, it's good for your body.