Basic class: home fitness program
Period: 3 months
Goal: A standard "home fitness" program that can strengthen muscle strength and increase basal metabolism. In addition to exercising the peripheral parts of the abdomen, plus the ability to exercise the trunk or the lower body large muscles, it really reduces weight and lays the foundation for exercise and diet.
Locked object: Intermediate class (people who don't feel hard working, but want to improve their efficiency)
Effect: sculpture body
Load: ★★★☆☆
First month
(1) Seat-assisted squat Hair Squat: The best exercise for sculpting thighs and buttocks!
Effective parts: quadriceps, gluteus maximus, muscles in the trunk
• Open your feet and shoulder width, straighten your back and stretch your hands forward.
• In the straight back state, with the feeling of sitting on the chair, the hips are backwards and slowly bend the knees.
POINT
1. You must also straighten your back when you bend your knees! It is most likely to give a reaction when bending the spine.
2. Strictly bend your knees and your hips as close as possible to the seat.
3. Use the seat to complete the squat movement in the correct posture. After getting used to it, you can exercise without a seat.
(2) One-leg balance Leg Balance: After strengthening the torso, the posture will become beautiful!
Effective parts: quadriceps, erector spinae, gluteus maximus, deltoid muscle
• Put your feet together, your body is upright, your arms are straight and stretched forward, and your palms are placed at the height of your chest.
• The body slowly leans forward, and raises one foot backwards. After the movement is completed, it is still, sucking a breath and slowly returning to its original position. Repeated left and right interactions complete the action.
POINT
1. If the body will shake when doing the action, the center of gravity will be placed on the shaft and the body will be more easily balanced.
2. The upper body will move forward and the hind legs will naturally move up.
3. When the body can't lean forward to be parallel to the ground, it doesn't matter if the tilt angle is small.
4. While doing the movements, while achieving body balance, it has the project of strengthening the main body of the body and improving the basic metabolism and exercise.
Second month
(5) Leg Raise: Easy to practice, you can exercise in the living room or bed!
Effective part: lower rectus abdominis, quadriceps
• Lying on the ground (pad) with your feet together and your feet raised your feet toward the ceiling.
• Slowly lower your feet until the heel almost touches the ground. Focus your consciousness on your lower abdomen and slowly complete your movements.
POINT
1. Do not land after the feet fall! The goal is to drop to the heel almost touching the floor.
2. Be careful when putting down your feet. The shoulders and back should not be off the ground.
3. If you can't complete the action as shown in the figure, your feet will be exercised separately.
(6) Sit-up hip (single-leg) Hip Lift: Lifting the leg movement also has the effect of firming the thigh!
Effective parts: triceps, gluteus maximus
• Raise your knees, place your heels as far as possible under your knees, and lift your buttocks up.
• Stretch one foot after posing, and take a breath after standing still. The left and right interactions complete the action.
POINT
1. After the leg is raised, the waist is pulled up until the body can be in a straight line!
2. Pay attention when pulling up the waist to avoid excessive waisting.
3. Support the body with the other foot, and lock the hip muscles that want to exercise to increase the load. It is recommended that people who want to focus on hips adopt!
Third month
(7) Turning forward and turning around Push And Turn: The best way to exercise the waist!
Effective parts: pectoralis major, abdominal oblique muscle, triceps
• Start with the usual volley forward preparations.
• Return to the original position after completing a push-up action.
• When the elbows and knees are straight, slowly flip the body, one hand straightens toward the ceiling, the eyes look at the tip of the finger, and then slowly return to the original position. The completion of the left and right interactions.
POINT
1. When flipping your body, straighten your fingertips, avoid bending your elbows and knees, and make a movement full of feminine rhythm!
2. After the arm is lifted up, the consciousness is transferred to the muscles of the side abdomen, and the body is made to be in a straight line!
3. Raise your body and lift your body to stimulate your chest and side abdomen.
(8) Knee Hold Crunch: It also has the effect of exercising bones and joints!
Effective parts: biceps, broad back muscle, rectus abdominis, quadriceps
• Raise your knees on your back (pad) and hold your knees with your hands.
• The knee of the other foot is straight out of the ground.
• When clamping the underarm, use the strength of the arm and the abdominal muscles, raise the upper body, slowly approach the knees, and slowly return to the original position to complete the left and right movements.
POINT
1. When the chest is close to the knee, avoid back arching, straight back, and stand up!
2. Pay attention when doing the action, avoid the body leaning forward and backward! Avoid using too much force or reaction, and slowly complete the action!
3. It can be used to tighten the abdominal muscles while stimulating the arms, back and feet while exercising several parts. Reliable arm supports the abdominal muscles, so even people who are not good at abdominal muscles are advised to give it a try.
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