If you have just started exercise, a simple bodywork is reasonable to start the long-term workout process. The tutorials and videos describe basic movements that make it easy to follow 1.00: 00/5: 42 Male men starting from simple exercises to workout often have a lot of questions set out like : Should I take a day of private foot training? Episode and body on your own? How can I make a standard weight weightlifting drawing? ..
. The advice is that you don't need to be so complicated. Here are some suggestions for beginners, so that both efficiently are not discouraged. The body weight exercises are very flexible, convenient and very important for everyday life
First, find videos that describe basic movements, movements that help you master the platform motion models for beginners. This will help you progress in the advanced exercises later, when you are used to and become more comfortable. The transformation of each section is also an interesting suggestion. When you want to focus on the upper body motion, select the basic exercises for new people, such as high-push push-ups (incline push-ups) instead of choosing an anti-push, anti-arm Pushing for people who have practiced a lot. When doing the movement, right from the beginning, the standard, careful to create good habits. For example, when resisting pushing, must be aimed at the stability of the shoulder. People often ignore this without being aware of it to reduce injury and improve mobility. Do not need to be sophisticated, just a comfortable carpet, you can also exercise At home items for newcomers Just a podium or house, you can also exercise yourself with a bridge (Glute Bridge); High hand push-up (incline push-up); IYT RAISE (IYT RAISE) set sets 2 steps backwards (Alternating Reverse Lunge) Stretching with superman (High Plank) Plank (High Plank) instructions for detail when making sets and dynamics Collection 1: Complete 12-15 plays at the first two exercises, then make 6-8 plays for each letter I, Y and T in Lifting Weyt. Repeat the entire 2 to 3 times. Break 1 to 2 minutes after completing set set
set Episode 2: Complete 12-15 plays Each side of the first exercise and 12-15 plays Second exercises. Keep Plank posture high from 30-60 seconds. Repeat the entire 2 to 3 times. The bridge (Glute Bridge) 1. Positioning of the bridge on the carpet, folding the knee so that the feet are completely on the ground and the heel is about 10 to 15cm away from the buttocks to 2 sides, face the palms, the direction of the finger . Typing buttocks and abdominal muscles and use the heel and elbows to push their hips up until the shoulders, abdomen and knee-in-line knees. Holding the posture in about 30 seconds, slowly returning to the original position. Repeat the movement of about 12-15 plays. Italy: Inhale when pushing up and exhaling slowly when the old position is. This may be difficult to start, but don't ignore it because it helps you families and adapt to the later exercises. The bridge is a hip stretching exercise in a horizontal posture, very suitable for Buttocks and stilts of practitioners. Men's bridge (Glute Bridge) 2. Anti-hand pushing This exercises are not much different than inhaling normal soil, only other than your hands will be placed on high (on the steps, on a chair or on a podium that is not too high). Let the hand and shoulder perpendicular With the shelf. Fold your arms and pull the shoulder joints together to lower your chest close to the shelf. Use the palm to push your body to the original position. Repeat 12-15 plays and always take a deep breath while lowering and exhale slowly when lifting people up. This method of regulating heart rate helps you more durable in every exercise. In order for your hand in a higher position that makes breast and shoulder activity easier than traditional push against tradition. The higher the hand, the easier it is easy to carry out. High push-up (incline push-up) 3. Lift IY-T hand shaped straight, then push your hips back so that your body's upper body is 45-50 degrees compared to the floor. Should shoulder down to tighten the shoulder joints, then lift the arm over the head , keep the arms close to the ear, forming a letter I with the thumb pointing up, then slowly lowering the original position. Continue lifting your hand. This time we will form Y with twisted hands out. Continue slowly lowering the original position. The last hand lifting, Jiang 2 hands to 2 sides, after forming a T-shaped, pushing the hips back to the original position and then lowered. Finish 1 turn. Complete 6-8 turns with rules to inhale, down breath. This exercise helps strengthen the muscles and some middle back muscles. It helps stabilize the shoulder joints, helping the mechanics of the exercise more effective and safer when you perform exercises used to these mechanical parts. I-Y-T hand lift (I-Y-T Raise) 4. Footsteps from standing straight, the shoulder cross and the core muscle. Footsteps right away and fold two knees into a sagging posture. Keep . Dịch vụ:
Thiết kế website,
quảng cáo google,
đăng ký website bộ công thương uy tín
