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Anonymous users2024-02-12Squat on the spot with straight legs and tuck your abdomen.
This method of exercise can enhance the explosive power of the legs and the strength of the ankle joint, as well as the coordination of the lower limbs. First, squat all in place, then jump as high as you can, tucking your stomach and legs together as you jump. Take a set of 10 reps, and after each set, take sufficient rest and repeat the exercise.
When performing this exercise, you should pay attention to the speed of the jump, and try to increase your height as much as possible when jumping.
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Anonymous users2024-02-111. Standing dumbbell curl (for biceps.
2. Seated dumbbell arm curl (for biceps).
3. Lean over dumbbell arm extension (for triceps.
4. Standing dumbbell shrug (for the oblique deltoid muscle.
5. Standing dumbbell front flat lift (for anterior deltoid muscle).
6. Standing dumbbell side raises (for the middle deltoid fascicle).
7. Leaning over dumbbell bilateral flat lift (for posterior deltoid fascicle).
8. Supine dumbbell flying bird (for pectoral muscles.
Inner edge) 9, supine dumbbell chest push (the entire pectoralis major muscle.
10. Standing dumbbell hammer curl (for the lateral biceps and lateral forearm muscles) 11, standing (or sitting) dumbbell shoulder press (the entire deltoid muscle) 12, sitting (seat 45 degrees) dumbbell diagonal raises (for the upper part of the pectoral muscles) <>
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Anonymous users2024-02-10Here's how to train your leg strength at home:
1. Squatting and standing training.
Objective: To train leg support.
Method: 1. Parents pick up their children.
2. The child steps on the parent's lap.
3. Squat after the child.
Note: Parent's hand is placed under the child's armpit for support.
2. Jumping training.
Objective: To train the strength of leg support and the coordination between the baby's movements and passwords.
Method: 1. Parents hold the baby's armpits on both sides.
2. Have your child stand on the bed or table.
3. Lift the baby as soon as the child's feet touch the bed or tabletop.
4. Let the child jump with the password.
3. Fitness ball training.
Objective: To strengthen the leg muscles and balance the body.
Method: 1. The child sits on the ball.
2. Parents hold their children's armpits with both hands.
3. Gently press your body and let him experience the feeling of being bounced up by the ball.
Fourth, obstacle training.
Objective: To improve eye and foot coordination, train leg muscles and balance.
Method: 1. Place plastic buckets, toys and other obstacles on the ground.
2. Parents lead their children around or over obstacles.
3. Let the child complete the above actions independently.
4. Gradually increase the difficulty.
Fitness considerations.
1) Warm-up activities should be sufficient during fitness exercise in winter, especially when outdoors, first of all, make sufficient warm-up preparations before carrying out large-intensity fitness exercises.
2) Clothing should be suitable for winter fitness activities, and it is necessary to pay attention to the warmth of the head, back and feet. After exercising, you should not stand in a windy place to blow the wind, but return to the room as soon as possible, wipe off your sweat and change into clean clothes.
3) The environment should be clean and comfortable, and when exercising indoors, be sure to keep the indoor air ventilated and fresh.
4) Proper exercise methods: Winter fitness should improve the intensity and intensity of exercise, increase the number of groups and times of action, increase the content of aerobic exercise, and extend the exercise time accordingly, so as to improve function, develop special quality, consume body fat, and prevent excessive fat accumulation.
5) It should be changed and adjusted according to the individual's physique, and for patients with cardiovascular disease, rapid exercise should be prohibited, and the amount of exercise should be gradual. Middle-aged and elderly people with respiratory diseases, such as chronic artery, emphysema, asthma, cor pulmonale, hypotension, etc., should avoid static muscle exertion.
In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. If your dumbbell fitness purpose is to build muscle, do 8rm to 12rm of related dumbbell movements every day, do about 3 to 8 sets of each movement, and do 8 to 12 pieces of each group. >>>More
Runners who want to build speed and endurance need more than just intervals and long runs, but strength, flexibility. Can walk cross stabs, knee curl steps, drop lunges, one-legged Romanian deadlifts, Bulgarian split squats, front foot elevation back leg lunges, one-legged squats tapping walls, resistance bands sideways walking, climbers.
What you say doesn't work, do as I do!
1.Shake your arms every day, promote the second puberty of cells, grow again, 30 minutes each time, and practice yourself properly, and you will be effective! >>>More
Breathing is the foundation of life and a basic skill that fitness enthusiasts must master. Proper breathing not only increases strength during training, but also helps exercisers find a good training rhythm. >>>More
You should do more sit-ups and open your shoulders more Stretch ligaments Breaking The most important thing is not arm strength to pull And you should really lose ** Hehe! If you are afraid that you will not be able to keep up with the breaking class when the time comes, you can go to the Internet to check some basic things and practice first, such as some basic steps and footwalk and triangle brace, so that when you go to class, you can focus on practicing the sense of dance Footwalk is the essence of breaking You must practice it well Breaking focuses on persistence Many people work hard at the beginning But then they give up I hope you can keep up Come on