Adrienne Carmack's Blog
January 13, 2022
Choose compound training or isolated training? Which one is more suitable for you?
Hello everyone, my name is Saipujun. Compound training VS isolated training, which one is more suitable for you? Let’s talk about this issue today.
Recognize compound training and isolation training
1. What is a compound training exercise?
“Composite training action” refers to this action that requires multiple muscle groups at one time, and two or more joints can participate in it to complete the action. For example: common pushing, pulling, squatting, and lifting.
[image error]2. What is an isolated training exercise?
“Isolated training action” means that this action may only need to use one muscle group and one joint can be completed. For example: chest clamping, curling, lateral lift, leg flexion and extension, etc.
You might say that you are involved in chest clamping, wrist bending, elbow, and shoulder joints. This needs to be explained. In curling, the elbow joint is mainly moving, and the wrist joint does not produce obvious flexion. The wrist and elbow movement in the chest clamp is also small, mainly because the shoulder joint is horizontally abducted and abducted, so it is regarded as a single Joints, training in isolation.
[image error]3. What are the advantages and disadvantages of compound training?
Advantages: weight can be applied, which is conducive to the growth of large muscle groups; wide radiation area, can train many muscles at the same time; high calorie consumption.
Disadvantages: The movement technique is more difficult to master; the stimulation of the auxiliary coordination muscle group is not accurate enough; the risk factor is greater in the case of exhaustion, so it depends on assistance and protection, and requires higher training experience and level.
[image error]4. What are the advantages and disadvantages of isolated training?
Advantages: Because the participating muscle group is single, it can achieve the purpose of accurately stimulating the target muscle group, that is, “where to hit it”; it can make full use of exhaustive training methods, and it is relatively safe; the technique is relatively simple and easy to master.
Disadvantages: Cannot use larger training weights.
[image error]Comparing compound training and isolation training
Weight has been mentioned repeatedly above. Many people will say: We practice fitness and bodybuilding, not powerlifting or weightlifting. Is weight really that important?
Saipujun can tell you very responsibly: For natural trainers, weight is really the most important thing! It’s just that for different sports goals, the importance of weight is different, but it is always the first.
[image error]Whether it is muscle gain or strength gain, whether it is the myofibril proliferation responsible for strength growth, or the sarcoplasmic proliferation responsible for the size of the circumference, the benefits of mechanical tension are far greater than other factors such as metabolic stress and muscle micro-damage.
Compound training is more suitable for heavy weight and low repetition training, taking the route of increasing mechanical tension; isolated training is more suitable for medium and small weight and multiple repetition exhaustion training, taking the route of creating metabolic pressure and creating more muscle micro-damages.
[image error]Therefore, for the growth of muscle and strength, compound training is better than isolation training. In fact, a large number of experiments have proved that compound movements can stimulate the body to produce more muscles to synthesize hormones.
Use compound training and isolation training
If I tell you that the training should be based on compound movements and isolated training as a supplementary training, you will definitely find it too foolish, although this is indeed a correct principle.
1. Choose what kind of training action should be closely related to your training goal.
[image error]Strength-focused trainers should focus on the combined actions of pushing, pulling, squatting, and lifting, as well as their auxiliary training.
However, their auxiliary training is often compound movements. Are you surprised or surprised? For example, the narrow bench press and the pause bench press are related to the bench press, the neck squat, the pause squat, the half squat, and the box squat are related to the squat.
[image error]Trainers who focus on gaining muscle can implement the training principle of “combination first , isolation second” . For example, practice chest pressing outside of bench press, side lift outside of press, and leg flexion and extension outside of squat.
2. Choose what kind of training should be based on your actual situation.
There are many factors that can be considered in your actual situation, such as: training years, actual muscle mass and strength level, and physical health.
At the very beginning of training, isolation training is very suitable for novices to find the feeling. For example , it is easier to find the feeling of contraction of the two heads in curling. But this period is very short, and different people will pass this stage from as little as a few days to several months.
Soon, the trainer will learn compound movements with a small load, and grasp the accumulation of muscle mass and strength during the initial one to two years of fitness. It can be said that the past two years is a “bonus period” for novices . If you do more medium and heavy weight training, you can increase your muscle mass and strength to a pretty good level.
If you are a senior trainer who has been training for more than three years, has a solid foundation, and has considerable strength and muscle mass, there may not be much potential to be tapped at this time. You can appropriately increase the proportion of isolated training and focus your energy on local sculpting and control of body fat rate.
Another thing to consider is your own health. For example, some trainers who have functional defects or illnesses are really not suitable for compound training exercises, so they can only choose safer isolation training.
In short, training to combine their actual dan, learn residue, Pa learn learning methods are not universal, suitable co-own is the most efficient.
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If you want to know the course details and registration discount, click the button “learn more” to answer you in detail.
Choose compound training or isolated training? Which one is more suitable for you?最先出现在Sports ideas。
A guy who resembles Schwarzenegger, with big and thick legs on an empty stomach, too powerful
Speaking of Schwarzenegger
I believe everyone has different feelings
Someone will post his poster in the gym
Some people say they don’t want to practice like him
▼
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No matter what your attitude towards him
Can’t stop his brilliance
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He is an iconic athlete in the history of bodybuilding
Is Hollywood ’s most profitable box office director
He was also the most powerful former governor of California
▼
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Recently there is a guy named Ryskin ton
Suddenly became popular on social networks
The reason is that he resembles Schwarzenegger when he was young
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Looks like
Plus a body of muscles and iconic movement mimics
It gives people the illusion that Schwarzenegger dreamed back to the past
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Because of Schwarzenegger ’s influence
Ryskin quickly attracted the attention of the American people
Many people left messages inviting him to develop in the United States
▼
However Ryskin also a strong-minded person
That he has become accustomed to life in Russia
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This is Schwarzenegger when he was young
▼
This is Russian guy Ryskin
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Just look at facial similarity as high as 90%
If you have to find a difference, it’s muscles.
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Although Ryskin’s muscles are distinct
The strong body has surpassed many people
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But compared with Schwarzenegger, there are still some gaps
Schwarzenegger’s back muscles are more impactful
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No comparison, no harm
There is still a long way to go about fitness Ryskin
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Former fitness Ryskin lanky
I never thought I would get involved with Schwarzenegger
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When he was a weak chicken time
No one thinks he looks like Schwarzenegger
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After Ryskin started working out at the age of 17,
5 years so far
While changing the body
The appearance has also changed
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Although it can’t keep up with Schwarzenegger
But it’s not easy to build muscles in just a few years
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Low body fat vacuum belly
It’s a height that many fitness enthusiasts can’t reach
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Ryskin fitness focuses on systemic training
The unicorn arms and big thick legs are very strong
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You say big thick legs are ugly
I feel very sexy
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Not only does fitness become more and more like his idol
I also met a beautiful love in the gym
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No excessive pursuit, no sweet words
Everything happened so smoothly because of like-mindedness
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Even if two people don’t go to the gym,
I will also do some simple training at home
Tough guy can make splits action
You can see how good this flexibility is
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Enjoying love while not forgetting your goals
I only hope that one day I can get close to the idol in my heart
So Ryskin keeps improving himself in training
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Ryskin participated in a bodybuilding competition for the first time
To obtain good results
And sum up the experience and move on
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This is a photo of Ryskin during the game
There is a kind of black and white
Schwarzenegger’s vision of participating in bodybuilding competitions when he was young
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Ryskin young Gently
Can last up to 5 years in fitness
Is a thing worth admiring
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If someone complains about the difference between Schwarzenegger and
I want to say that he is only 22 years old and there are endless possibilities
▼
People with perseverance are destined to be extraordinary
It’s hard to keep a low profile when you are strong
…..
For more fitness-related content, please follow the official WeChat account : Saipu Fitness Coach Base ID: bjspjsxy
A guy who resembles Schwarzenegger, with big and thick legs on an empty stomach, too powerful最先出现在Sports ideas。
How can the calf be as thin as Yang Mi? Have you tried this method?
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The above is about skinny legs. Do you understand?
In the previous article on abdominal muscles, a fan left a message asking if there are any foods that help train the abdominal muscles.
Today, I will share the following 9 kinds of foods to help build abdominal muscles.Is your favorite on the list?
Avocado: Contains a large amount of monounsaturated fatty acids that are beneficial to human health, can enhance satiety and will not be stored as fat in the body, will not cause weight gain but can maintain a slim figure.
Black pepper: Black pepper contains a compound called piperine, which can fight against the formation of new fat cells. Eating it can also promote metabolism and allow the body to consume fat more quickly.
Almonds: Almonds contain a lot of dietary fiber and healthy fats, which can effectively control our desire for snacks in one day.
Pine nuts: It is an important source of hunger suppressants. A handful of pine nuts can delay our desire to eat for at least 4 hours.
Apples: Apples contain indigestible dietary fiber and polyphenols, which can promote the growth of beneficial bacteria in the intestines. It is best to eat apples raw, as cooking will destroy its polyphenols.
Tilapia, cod: The high-quality protein contained in white fish meat allows the human body to spend more energy to decompose, thereby reducing hunger and avoiding unnecessary intake of calories.
Cheese: Cheese contains two key nutrients: whey protein and calcium. Whey protein contains a large amount of leucine to stimulate the formation of new muscle protein, and calcium helps to eliminate fat in the intestine.
Berries: rich in antioxidants and dietary fiber to extend the duration of satiety, the healthy carbohydrates contained in it can be used as energy consumption.
Cauliflower and asparagus: The dietary fiber contained in these two vegetables takes a long time to be decomposed by gastric juice. It can also prevent blood sugar from entering the blood too quickly, avoiding insulin resistance and the accumulation of abdominal fat.
Is your favorite on the list?
After reading the article, remember to click and follow the “Saipu Fitness” headline number, and more exciting content will continue to be updated.
How can the calf be as thin as Yang Mi? Have you tried this method?最先出现在Sports ideas。
“Half-topped driving” is hotly debated! What kind of “sao operation” is this?
Hello
Hello everyone
I am your prisoner girl
[image error][image error]Recent years
“Muscle worship” has become
A new fashion trend
Good figure, have abdominal muscles
Has become a bonus for boys
[image error]I used to think
“The muscles are so big, it’s disgusting”
The more I grow up now, the more I understand
To meet a boy like this
How rare
[image error]But if you take the abdominal muscles as
The standard for measuring good or bad figure
That’s too singular
Full chest muscles
It’s still a “weapon” for ecstasy
[image error][image error]The classic lens of the US team
Everyone must have seen it
[image error]A lot of people who don’t understand the situation
May think it is a script arrangement
Actually not
Ms. Sister lost her mind
Then this hand ran to someone else’s chest without knowing how
Ha ha ha ha ha ha ha
Face blushing
[image error]Before on Douyin
A scene of a muscular man driving a car maxed out the circle of friends
I wonder if you have brushed it before?
As for me
We have a little sister Douyin mutual push group
Who doesn’t know who loves to watch?
Everyday everyone is in the group
Talk about repairing (shuai) body (ge) raising (meng) sex (nan)
A lot of fun
I saw him wearing only a pair of shorts, half naked
Control the direction with one hand on the steering wheel
Showing huge pectoral muscles
Good figure shows off
Although this operation
There are indeed (sao) some (dao) away (mei) spectrum (bian)
but
Don’t you say
Really pretends to him
Stout arms are turning the steering wheel naturally
Look at arm circumference
Usually do curls!
for safety
Don’t drive with one hand
This move immediately caused many girls in the comment area
Group excitement
“Don’t look, my boyfriend”
“Have a boyfriend like this
I promise
Never pick him up while driving.”
so
Brothers see it
I only love you
Pooh
You never know your girlfriend is online
Drooling at someone
Don’t like muscle men?
True and false
Have to admit
This is not just an age of looking at faces
It is an age to look at the figure!
“No big breasts, no male gods”
A full chest muscle is especially important
That’s a killer weapon
and
In addition to beautiful
Pectoral muscle training is better than other muscle groups
Higher cost performance
Why do you say that?
Because compared to the abdominal muscles, buttocks and unicorn arms
Exercising the pectoral muscles is actually easier to achieve results
Do not believe
If you don’t believe me, just press the prisoner girl
Recommended actions
Persist for three months
D cup properly
(12 reps per set, do four sets)
01
Barbell bench press
02
Butterfly machine clip chest
03
Incline dumbbell bench press
04
Parallel bar arm flexion and extension
05
Diamond push-ups
You can say that
Whether it’s a boy or a girl
Possess large pectoral muscles
Is to have the first choice of spouse
Without practice, there is no right to say
Go and practice
“Half-topped driving” is hotly debated! What kind of “sao operation” is this?最先出现在Sports ideas。
“Peach in the world” with hips and ripped jeans, first love face + extreme waist-to-hip ratio testosterone Max
Hello
Hello everyone
I am your prisoner girl
[image error]Hanh Bich Tran is a younger sister from Vietnam
She is sweet and lovely
I have nothing to say about the body
(Measures 88-56–95)
[image error]this
Is it something I can see without paying?
Too spicy too
[image error]Besides, if it’s just
It’s fine if you have a slender figure
Hanh Bich Tran still has
The vest line that all girls admire
[image error]That’s all
Everyone may wish to guess
What is Tran’s occupation?
ins popular blogger
Still a professional fitness coach
[image error]Whenever people around ask her
“How to maintain motivation to lose weight?”
She would tell them such a story
To motivate them
[image error]once
There is a little girl
When she was studying
Is the most inconspicuous existence in the class
Neither has the good figure of other girls
Don’t have a pretty face
[image error]But by the way
She likes the one in the class
The most dazzling boy
He is good at homework and handsome and humorous
Is the crush of many girls in the class
Of course also her
Graduation day
The girl wants to tell each other her thoughts
I carefully prepared a letter
And muster the courage
I told my sincerity
“I like you very much”
“You are fine, but I don’t like fat girls”
[image error]then
The story behind
It’s similar to the one in “The Little Thing of First Love”
Girls concentrate on changing
Hard work
Learn how to dress yourself seriously
The bitterness in weight loss
Really only those who have experienced it can understand
The shout after exhaustion
Finally broke through the bottleneck period and wept with joy
certainly
In the process
Also went through some detours
She also tried that extreme weight loss method at first
Diet + plenty of aerobic
In just a few months
Her weight has gone from 70 kg
Down to 43 kg
But this coveted number
But it didn’t give her much joy
Because of her at that time
Because of dieting, the body started to have various problems
Facial complexion, hair loss, lack of energy
Also diagnosed with mild depression
“Must resume normal work and rest
Stop abusing yourself”
The doctor gave Tran an ultimatum
Eat a normal diet
Can’t regain weight
The best way is to exercise
She began to learn movement and force skills seriously
It’s not easy
But in comparison
Getting fat makes it harder for her to accept
Since I can’t escape
Face it head-on
then
She treats these devices as her partners
Take every training seriously
And record the changes
Eat a lighter and healthy diet
Ensure the intake of calories and nutrients
It’s enough for her
This kind of life lasted for 5 years
43 kg from 2014
Gained 53 kg
Although the weight has increased
But I can’t see a trace of cellulite all over my body
On the contrary, it has a sense of power and curve
now
She chose to combine her experience
Tell more people
Help those who have had the same problems as her
Can avoid detours
Losing weight is not to please others
But because I want to become a better one
“Peach in the world” with hips and ripped jeans, first love face + extreme waist-to-hip ratio testosterone Max最先出现在Sports ideas。
Except for squats, have you tried these single-leg training exercises?
Except for squats, have you tried these single-leg training exercises?最先出现在Sports ideas。
“False hip width” correction analysis (pure dry goods)
In today’s era where “slimness” is “beauty”, many people feel inferior because of their wide hips and short legs. In fact, most people are not really “short legs”, and 90% of them are caused by “false crotch width”.
People who don’t know the term “false crotch width” will say: “Naturally there is no way, who can let yourself be born with a wide crotch and short legs!” “
In order to help the crotch to get rid of the crime, today became sir to show everyone about fake crotch width.
False crotch width and real crotch width
[image error]First understand where the crotch is in the human body:
As shown in the figure below, the real “crotch” is at the outermost edge of our iliac bone. The position shown by the arrow in the picture is the real position of the “crotch”, which is under the waist and softly connects with the waist and thighs.
[image error]The so-called “fake crotch” means that the protruding position of the leg is not the real crotch, but because it is too wide, we mistake it for the crotch, so it is called “fake crotch.”
The “fake” crotch is located below the real “crotch”. The outside of the root of the thigh is actually the protruding greater trochanter of the femur, and the femur has a large deviation from the center line of the body, which is mainly caused by acquired factors.
[image error]From the visual point of view, the real hip hips are taller and wider, which contrasts with the thin waist, which makes the waist and legs look long. The protruding outside thighs of the fake hips make the figure look like five to five points.
[image error]Causes of false crotch width
What caused the severe protrusions on the outer thighs?
Except for a few congenital factors, it is mainly caused by acquired bad habits.
For example, if you are walking for a long time, you are used to knee buckling and swaying your legs when you are sitting. With the weakness of the gluteal muscles, the muscles of the thighs are highly involved, and it will become more and more developed. Over time, it is easy to cause the greater trochanter to gradually protrude. Form a “fake crotch”.
In addition, if you don’t like sports, sitting for a long time will cause your hips to sag, and your hips will appear to be in a lower position, which can also cause visual “false hip width”.
False crotch width not only makes the body unsightly, but also increases the risk of daily injury:
Weakness of the hip muscles-excessive burden on the waist, sitting/standing for a long time can cause low back painInternal buckle of the knee joint-easy to increase the meniscus wear and cause knee painChanges in the center of gravity of the foot-foot valgus/foot arch collapsePoor stability of the ankle joint-easy to joint pain, easy to walkMisalignment of the hip joint-tingling of the lower extremitiesHow to correct
First of all, you need to develop a good habit on weekdays, not to buckle your legs inward, not to raise your legs, and to sit and wait soon.
Secondly, to improve hip instability, massage can relax the outside of the leg, increase hip flexibility, and increase the strength of the hips and legs to help the femur return to the normal position.
Massage to relax the outer thigh
[image error]The foam roller can be used to relax the outer thighs, the outer hips and the buttocks. Enhance hip and leg strength and hip flexibility
1. Mussel-style opening and closing
[image error]Lie down on your side and wrap the elastic band around your thighBend your knees and legs at 90 degreesSlowly lift up the leg on the exhalation and feel the force of the buttocks musclesRepeat 25 times, change sides to practice2. Cat style knee bend and side leg lift
[image error]Four-corner bench preparationExhale and lift the left leg upwards, keeping the angle between the upper and lower legs unchanged, and inhale the leg back to the right position but don’t fall on the mat.Repeat 25 times, change sides to practice3. Raise your legs while standing
[image error]Hold the wall with your left hand and lift your chest and abdomen, with your legs straight and perpendicular to the ground.Exhale right leg upwards, keep your body stable, inhale back to the starting positionDo 15 side changing exercises4. Bridge type
Lie on your back with your hands on your sidesBend your knees and your feet close to your hips, hip-width apart, with your toes pointing straight aheadExhale, push your feet on the ground, lift your hips upYou can buckle your palms under your body, keep breathing for one minute, and do three sets5. Locust style
Lying prone on the matInhale, push the top of your head forward and extend the back of your feetExhale, tuck your abdomen slightly, lift your hands and legs off the groundKeep 5~8 breaths and do three sets“False hip width” correction analysis (pure dry goods)最先出现在Sports ideas。
These ten techniques are added to the training, the arm is really thicker by two centimeters
We all like to do arm exercises, but many of us do not get the desired growth.
Repeatedly doing the same in the action, the body may have to adapt your training methods, your gains will be affected.
With only a slight change, you will re-experience the thrill of muscle tearing and congestion.
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The following 10 classic changes will bring your arm to a new level. They are not fancy moves that you don’t understand.
With just a few detailed changes, it’s time to add to your training. You will find that the effect is very different from the previous training.
1. Triceps rebate
When flexing and extending your arms, just let your triceps reach the peak contraction, with both hands back and palms facing the ceiling.
Adding this extra action will help your inner head of your triceps, giving you stronger muscle contraction. Don’t let yourself swing back and forth, or use inertia to lift weights. Keep your elbows tight.
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2. Evangelistic (missionary) 7-7-7
The traditional preaching curl is divided into 3 stages, the bottom end-the middle stage, the middle stage-the highest point and peak contraction, the whole process.
Perform each stage 7 times. The method of doing this 21 times will increase your muscle tension time. You will force extra blood into the muscles, suggesting muscle growth. Extra tension will also cause muscle damage, which is also for growth and repair. Another important signal.
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3. Kettlebell triceps extension
The action is the same as the dumbbell, but the stimulation is slightly different. This will give a different challenge to the triceps. Keep your core tight and control the speed of movement.
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4. Curls-narrow barbell curls
Start with a narrower grip to focus on the lateral head of your biceps, and switch the grip after 6-8 reps. Your grip is slightly wider than your shoulders to focus on the training of the medial head of the biceps.
By using a variety of grips and control during the process, you will ensure that you get complete and effective growth. Many people just perform endless curls, but the effect is mediocre, but such small changes will allow you to fully take care of you. Area of weakness.
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5. Supine arm flexion and extension 7-7-7
The same 21 training method, use an EZ bar, ensure that the weight is the weight you can complete and control, the bottom starting point-the forehead, the forehead-the highest point of peak contraction, the whole process, each 7 times.
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6. Parallel bar arm flexion and extension
What you need to change in this movement is your center of gravity. The overall movement is no different from the traditional movement. The elbow joint clamps the body, the body is straight up and down, do not lean forward, and the elbow is bent until the forearm is parallel to the ground.
The only change is that when you push up and stretch, place your center of gravity on one side of your body, such as the right hand side. The right arm will be significantly more strenuous, so slowly lower and move to the other side. Alternate left and right.
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7. Hammer curls in front of you
Performing a hammer curl on the front of the body will really activate the brachialis muscles and increase the width of the biceps. Don’t swing dumbbells, don’t use inertia, continue to slowly curl your arms.
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8. Narrow grip bench press
This is a basic triceps training exercise. It is also an underutilized exercise. The grip is slightly narrower than the shoulder width. Slowly lower the barbell. You need to keep your triceps tense at all times.
Never give up the full contraction of the triceps at the highest point.
9. Backhand rope down
Backhand grip is more difficult than normal, so the corresponding the weight is adjusted, so that your elbow as much as possible close to the body sides, to allow the high point of the handle than the chest, triceps substantial compression at the bottom, to focus on a Complete contraction, this change will target your inner head.
10. Rotating curl
Almost no one does this exercise, but it is absolutely necessary to try this exercise, because you will train the biceps and forearms at the same time. This is a complete arm training. When lifting the dumbbell from the bottom end, it is the same as usual, at the highest level. Rotate your wrist when you click, palm down, and then slowly lower the dumbbell.
These ten techniques are added to the training, the arm is really thicker by two centimeters最先出现在Sports ideas。
Ten minutes is equal to half an hour of jogging! 9 super-burning and fat-reducing exercises for practicing the whole body, all of which have animations!
Have you weighed recently?
You who are blessed after the holiday,
Urgently need a set of fast fitness and fat loss actions!
So, what I want to recommend today is a set of HIIT
It seems simple, you will sweat profusely after finishing a set
Practicing for ten minutes can also have the effect of jogging for half an hour
It’s so amazing~
[image error]What is HIIT?
HIIT (High-intensity Interval Training) is a high-intensity interval training method, which is to repeat the cycle of “high-intensity exercise + low-intensity exercise” for a certain period of time. Used in running, it is to perform a 100-meter sprint before jogging. Intensity combined exercise mode.
Because HIIT is a training method that consumes 100% of your physical strength within ten minutes, it is very suitable for runners with a certain sports foundation to train, because our own cardiorespiratory endurance is relatively strong.
A research report shows that HIIT can increase the resting metabolic rate for 24 hours after exercise. That is to say, as long as the exercise and intensity reach the standard, after you finish training, the fat will continue to “burn” for the whole day and night~
9 simple and efficient HIIT fat burning actions.
01 Support opening and closing jumps 20 times
[image error]Bend over, with your hands directly under your shoulders, slightly bend your elbows, tighten your core, and open and close your legs to jump. During the jump, the hips up and down are as small as possible.
If you want to challenge yourself, you can try to open and close like this on the plank… That’s sour and cool, you will definitely come back and leave a message!
02 Bend over and raise knees diagonally 20 times
[image error]Bend over, with your arms directly under your shoulders, support your body with your hands and feet, tighten your core, slightly bend your elbows, bend your knees and lift one leg forward and inward to the apex of the movement and then return to change sides.
For runners, this action is of great help in improving the stability of the torso.
03Support turning and kicking 20 times
[image error]When kicking, the abdominal muscles should have a strong sense of contraction. The body should be completely twisted with the leg, and the eyes should follow the kicked leg. After the kick is straight, there should be a slight pause to restore the side.
04 Long jump 10 times
05 Leaning over and climbing 20 times
[image error]I always say that I can’t run and I’m suffocated. Now I’ll teach you a mountaineering step that is a hundred times more sour than running! Remember to change the legs at the same time when they jump.
Bend over, with your arms directly below your shoulders, support your body with your hands shoulder-width apart, straighten your back, tighten your core, move one foot to the side of the same hand, return to the push-up state, and step the other foot.
06 One-leg push-ups + 10 crawls back and forth
If it’s a man, stick to it for ten seconds! Anyway, I can only insist on climbing twice…
07 Ski jump 20 times
[image error]Imitate the skiing posture, jump left and right, swing arms, turn around, and kick at the same time at the moment of take-off. When one leg lands, the other leg swings backwards. Naturally swing the arms with both hands. After landing, the toes of the feet can be lightly balanced.
Remember that your knees should not exceed your toes, and your hips should be used to absorb the impact of landing. The movements are light, smooth and flexible.
08 Support hip lift 20 times
[image error]Lean over, arms directly below the shoulders, legs open, feet shoulder-width apart, hands and feet support the body, the core is tightened, a straight line from head to toe, raise the hips and raise one arm to touch On the opposite calf, the vertex stops for a while and then restores to change sides.
09 crawl in place 10 times
Stand upright, with your hands and legs shoulder-width apart, with your legs straight (if you are not flexible enough, do not force your knees), bend your waist until your palms touch the ground, crawl your hands forward in turn, until your hands are directly below your head. Stop for a while, and the torso of the body remains in a straight line at this time.
Retreat with both hands one by one to restore. After restoring, raise your arms and stretch your entire body.
The rest between each action is about 20 seconds. During light activities, you need to maintain your breathing rhythm and wait for the drop in your heart rate and the arrival of the next action.
Ten minutes is equal to half an hour of jogging! 9 super-burning and fat-reducing exercises for practicing the whole body, all of which have animations!最先出现在Sports ideas。
A set of abdominal muscle training that is super suitable for girls to exercise, and get a vest line as soon as possible
A set of exercises that are better than those with torn abdominal muscles
More importantly, through the ball
Can better put a certain load on the abdominal muscles
The principle of achieving progressive overload
In addition, the movement can be corrected to a certain extent through foreign objects
Achieve better exercise effect
You know, this group of training is not just about the abdominal muscles
It is to exercise your entire core muscles! The effect is great!
3 sets for each action, 15 times for each set, move!
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A set of abdominal muscle training that is super suitable for girls to exercise, and get a vest line as soon as possible最先出现在Sports ideas。
