Fitness campaign chest bodybuilding method

Distraction campaign: take the stand or sit posture, the two arms of the inside of the body, slowly lifted up to the side, reached the height between the head, shoulder, and then slowly forward lift until arms are going to stop brushing; after two arm, restore and make the muscles to relax.

So slow to move over 5-8 times.

Back support stand: sitting in a Chair, two arm brace to chair on both sides.

Rely on the body, after shifting to arm while extension legs, buttocks tight to the premise of hip, C'mon, the body into a straight line,, restores the continuing for 5 seconds. Note the natural breath, two arms and body are stretched.

Walk Tall movement: kneeling, two arm natural droop.

Upper body back, buttocks sitting at the heel, while at the same breath. Two arms of the chest, the back of relatively flat, finger touch chest, chest. And then the focus forward, very hip, upper body set up, at the same time breathing, arms and shoulder side flexion (Palm, five fingers spread), C'mon. Repeated this action.

Prone movement: down brace, feet apart and shoulder width.

Under the pressure on the body, arms bent reset lateral, arm parallel to the ground and then breathe in, arms firmly hold to elbow extension, but C'mon, restored to prepare the posture, the breath. Every time I try to repeat several times.

Back: back on the bed or couch, hands flat dumbbell, two arm extensor, rely on the chest contraction force arm lifted, and then relax restore, repeat do 2O-3O per minute.

Bed: prone to bedside, will and chest out of bed, then the upper body lift, hands alternately be "pull" gesture.

10-15 per minute.

■ Abdominal fitness method

Sit-up: main exercises upper abdominal muscles.

Upper body slowly lifted, as far as possible, head to shoufu knees toward the backwards restored at the back of the touch panel. On the basis of the exercise, preferably in the ramp and abdominal muscles do, on the shelves can be fully backwards, to increase the difficulty of shoufu.

Lift leg shoufu: mainly the development of abdominal muscles.

Physically prostrate, legs stretched as far as possible, elevation. then slow down and repeated multiple times. Knees bent WAT to do the same action, the better.

Knees mission as: focus on exercise abdominal muscles.

Sitting straight up behind him on the knees, and keep the body balanced and knees as far as possible the abdominal muscles shoufu folded. Exercise feet never touches the ground.

Alternate contact toe: flat feet stretched hands on your side.

Lift the body, at the same time, lift the left leg, and you use your right hand to touch your left toe; restitution, and then lift the upper body, at the same time, lift the right leg and left hand touch right toe. Repeat several times.

Waist: a hand handle or pull a certain weight of heavy loads, for a variety of positions of the waist and turned and exercises, such as first clockwise torsional l0 ring, then the 10 ring counterclockwise.

Finally to the front and rear, left bend over 5 times. You can exercise abdominal external oblique muscles and waist muscles.

■ Hips bodybuilding method

Prone lift leg: prone, his elbow to the ground, lower arm brace small arm and shoulder parallel, Palm down.

Upper body motionless, left leg stretched as far as possible, to stretch your toes up lift. Then fall restoring his left leg, then left leg lift, restored. Breathing should be natural, the higher the effect of the leg, the better.

Squat exercise: legs separate upright, feet distance and shoulder width, heel flat ground, natural straight back, waist muscle relaxation, lift, surface head natural straight-ahead, hips began to sink, a squat position until the thigh is parallel with the ground.

Then stand up to repeated several times in a row.

In bow step exercise: legs close together, back straight, muscle relaxation, feet, distance and shoulder width, the knees are former hedge position, the vertical angle of leg, knee does not exceed 90 degrees below.

Swap left and right leg, repeated several times.

Lifting movement: sideways on the bed or carpet, natural curved legs, knees to Chest Institute, is on the side bow pose, a leg lift, bend, and then sideways, repeat above.

Climbing the stairs to climb the movement: an exercise in hip muscles good sports, climbing, knee-bend 90 °, if you do a fitness indoor use, frequency should not be too fast, bearing in mind the back straight, the muscles relax.

More training you can each take 2-3 approach to do the same, each method should repeat more than 15 times.

The gist is that the training action is not too fast, but also to maintain the proper rhythm.

In particular, the restore operation, you should make the muscles there is always at the end of the impedance power, not the slightest of relax.

As long as you guarantee every day l-2 time exercise, each 15-3O minutes, day-old stereotypes.

(Practice editing: what Chris)