In the process of pursuing a good figure, we should not only make ourselves thin, but also make ourselves thin evenly and healthily, so that the body is full of beautiful lines. In order to achieve this, in addition to successfully reducing fat through diet control, regular shaping training is indispensable, especially after middle age, with the growth of age, muscles will have varying degrees of loss It will make us look old, but as long as we can actively intervene, no matter what age, muscles will not stop growing, and to ensure a certain amount of muscle, not only let us have a young body, but also let us have a good body shape.
for older people, strength training is more important, because strength training can help us improve our basic metabolism and help us reduce fat. It can also directly consume heat to reduce fat. It can help us make up for local deficiencies, so as to shape our body shape, protect joints and stimulate bone growth, so as to carry out regular strength training Compared with their peers, they will appear younger and more energetic.
in the process of whole-body shaping training, we can select specific training actions according to different muscles. Of course, to achieve this, we need to have certain fitness experience. For friends with less experience, we can solve their shaping problems through comprehensive training or separate training of upper and lower limbs, and then follow their own experience The enrichment of classics and the improvement of ability will be decomposed in more detail.
so, compared with the whole body training, separating the upper and lower limbs can make us achieve better training results in the same time. For the upper limb training, we can choose a group of actions to exercise the whole upper limb muscle group. In this way, we can make the whole upper limb muscle get coordinated development. We know that, for one part of the body, we can choose a group of movements to exercise the whole upper limb muscle group The premise of good-looking or not is to coordinate and even, and for the whole upper body is no exception.
therefore, let’s share a group of upper limb training movements that can be carried out at home. In this group of training movements, there are 10 movements in total, which can stimulate almost the whole upper limb muscle group. If we adhere to the rules, we can obtain a tight and coordinated upper limb proportion.
stand with your legs apart and shoulder width apart, keep your back straight and your core tight. Hold dumbbells in both hands and hang them in front of you. Keep your palms straight. Bend your hips and knees forward and lean forward at an angle of about 45 degrees between your upper body and the ground. Your arms hang down in front of you, and your back muscles drive your arms to bend your elbows. Make your big arms close to your trunk and pull dumbbells toward your hips. Stop to feel your back muscles After that, you can take the initiative to control the speed and slowly restore it, and feel the extension of the back muscles
lie prone on the yoga mat, stick the abdomen and hips on the mat, stretch the arms upward and lift them over the head, separate the legs, and keep the body stable, keep the abdomen and hips close to the ground, exert force on the back and buttocks to make the upper back and legs straighten up at the same time, and stop at the top of the action Back muscle contraction, and then slowly reverse the direction to restore
lying on the yoga mat, upper back and head on the ground, legs bent knee apart with hip width, arms bent elbow open to both sides of the body, hands holding dumbbells to the top of the chest, palm forward to maintain stability, buttocks tight, force upward, upper body and thigh in the same plane, and then on this basis Chest muscles push the dumbbell upward until the arms are straight and the elbows are slightly bent. Pay attention that the two dumbbells do not touch each other. Stop at the top of the action, contract the chest muscles, and then slowly restore the speed by controlling the speed.
lie back on the yoga mat, with the upper part of the body touching the ground, hands beside the ears, legs together and straight, feet off the ground, keep the lower back close to the ground, abdominal force to drive one leg to bend forward Lift and rotate both shoulders to one side of the active leg. Stop at the top of the turning movement, contract the abdominal muscles, and then restore in the opposite direction, and complete the other side action
lie on the yoga mat, with the upper back, head and hip touching the ground, legs slightly apart, knees bent, feet on the ground, holding a dumbbell with both hands to lift to the top of the chest to keep the body stable, keep the arms straight and head slowly Drop the dumbbell in the top direction to the top of the action, and then lift the dumbbell forward to the starting state of the action
lie on the yoga mat with the upper body close to the ground, extend the arms upward, straighten the legs, and lift up to be perpendicular to the ground, keep the lower back stable, keep the lower back not off the ground, and roll up the upper back with the strength of abdominal muscles, and move the arms upward with the body movement to approach Stop at the top of the foot movement, contract the abdominal muscles, and then slowly restore in the opposite direction
stand with the legs about the same width as the shoulder, straighten the waist and back, tighten the core, hold the dumbbells in both hands and lift them to the front of the shoulders, bend the elbows of both arms to the sides of the body to keep the body stable and keep the back straight. The deltoid muscle will drive the arms to push the dumbbells upward until the arms are straight. Pay attention not to the two dumbbells Stop at the top of the action, contract the deltoid, and then control the speed to restore slowly in the opposite direction
sit on the yoga mat, with the upper body leaning backward, legs bent, feet on the ground, hands clenching fist in front of the chest to maintain body stability, abdominal force to drive both shoulders to one side, arms to move to the side with the body movement, stop for a moment, feel the contraction of abdominal muscles Back in the opposite direction, and complete the other side of the action
stand with feet slightly apart, straighten the waist and back, tighten the core, hold dumbbells in both hands, keep the palm relatively stable, keep the back straight, keep the big arm still, drive the arms to bend upward, lift the small arm to the top of the action, stop for a moment, contract the target muscle, and then slowly restore in the opposite direction
Support on the side of the yoga mat, lower arm bending elbow to support the body, legs forward and straight, lower foot support to keep the body stable, keep the core tight, hips swing up and down within the scope of their ability, pay attention to the movement track is always on the same plane with the trunk. If you feel that the movement is difficult, you can bend your legs and knees to reduce the movement difficulty
start training after a full warm-up 15-20 times for each action. Complete the unilateral action by changing sides. Take a 30-45 second rest between the movements. Stretch and relax after the training. If in the period of fat loss, control of diet, this is the premise of effective fat loss, regular adherence can help us shape a tight and coordinated upper body. After pregnancy, do not let the wife do these five kinds of housework, the husband should be responsible for it, otherwise it is easy to hurt the fetus!