The four groups of fitness programs combined with strength training will not make you feel boring and boring, but also enhance the cardiopulmonary function in the process of various sports. In addition, the fitness coach from New York stressed that if you want to achieve better results, you should ensure certain exercise intensity. Therefore, the following actions need to be practiced by practitioners three times a week. After one month, you will be obvious See the effect.
1. Jumping practice
Exercise parts: abdominal muscles, thigh muscles, ligaments.
Cross the legs back and forth for 30 seconds, and pay attention to the arm swinging back and forth during practice.
Exercise part: ligament.
Run high in place for 30 seconds. After a 10 second rest, kick your leg upward, raising and straightening your leg as much as possible.
3. Skating posture practice
Exercise parts: hip muscles, thigh muscles, ligaments.
The feet are shoulder width apart, arms hanging on both sides of the body, pull back the right leg back to the right, and then pull in the abdomen and lean forward to transfer the body weight to the left thigh. At the same time, straighten the right arm with the fingertips of the right hand on the ground, and place the left arm above the body. Hold the position for 2 seconds, then repeat on the other side.
1. Push up exercise
Exercise parts: chest muscles, shoulder muscles, triceps muscles, abdominal muscles.
Hold a 5-pound dumbbell in each hand and support the floor. The feet are slightly wider than the shoulder width, tighten the abdomen, and support the body with the toes and hands. Slowly retract the right arm until the dumbbell is at the waist, then hold the position for 2 seconds, return to the starting position, and repeat with the left arm. Each hand completes 1 time as a group, each group exercises between the rest 5 seconds.
2. Supporting practice
Exercise parts: quadriceps, ligaments, back muscles, abdominal muscles.
a. Put yourself in a push-up position, then jump forward with your feet, making sure the distance between your feet is slightly wider than your arms when you land. Jump up again, feet as far as possible to jump up at the same time, hands up straight.
b. After that, lower your feet to the ground, and then lower your arms to the floor.
3. Turn around
Exercise parts: shoulder muscles, lower abdominal muscles, back muscles, hip muscles, ligaments.
a. Stand up straight, feet shoulder width apart, holding a 5-pound dumbbell in front of you. Slowly lower your weight, bend your knees, and keep your upper body straight. Then close your abdomen, lean forward slightly, and turn to the left at the same time, so that the dumbbell is on the outside of the left leg.
b. Hold the position for 2 seconds, then slowly get up and stand up straight. At the same time, the arm is crossed in front of the body, and the arm is raised to the upper right. At the same time, the waist is taken as the axis and the right side is turned. During this action, the eyes should follow the dumbbell.