Therefore, many people no longer watch fitness, so this set of movements arranged for you today can not only help save a lot of time, but also help you shape your whole body better, thus cultivating a symmetrical and beautiful figure. This group of collective training movements is not as different as differentiated training.
You need to strengthen a certain part alone. The advantage of this group of action training is that they are all compound actions. You can strengthen an action to multiple parts and combine these actions scientifically, so as to sort out a set of imperfect multi-part combined training actions, which can save time for everyone and facilitate training. The requirements for equipment are not particularly high, and it is very convenient for everyone to train.
This training program is aimed at the whole body movement (there are many hip and leg movements in the lower body), and several movements are selected from the upper body and the lower body. Some people don't know how to train the specified target muscle groups with ropes, such as how to train the buttocks with ropes. Or how to practice your shoulders with ropes? You can also choose different handles and connect the rope properly to achieve different stimulation effects.
If you are busy and can't go to the gym every day, maybe once every 2-3 days, you can consider exercising in this way, that is, choose 1-2 movements for every part of your body to practice, and rest when you can't come to exercise. This training plan does not include chest exercises and arm exercises. You can join it yourself. Pay attention to keep control of every movement as much as possible during training, and try to keep moving.
The following ***8 movements, each movement is done in 3-4 groups, with a break of 60-90 seconds between groups and a break of 90- 120 seconds between movements (recommended).
Action 1 (practicing back movements), rowing with ropes and short straight bars, with the weight gradually increasing or not changing, each group does 12 times.
Action 2 (practice hip and leg movements), do squats with ropes and short straight bars, with the weight gradually increasing or unchanged, and each group does 12 times.
Action 3 (practice hip and leg movements), use rope +V rope to do hard pulling, and the weight used will gradually increase or remain the same. Each group will do it 12 times. This action must pay attention to the action form, and pay attention to the upper body descending to be parallel to the ground, and the upper body will return to the starting point to pause 1-2 seconds to deliberately tighten the hips.
Action 4 (practicing shoulder movements), lifting with rope +V rope, the weight used gradually increases or remains unchanged, and each group does 12 times.
Exercise 5 (practicing back movements), pull down with rope+handle, starting from one side, the weight used gradually increases or remains the same, and each group (each side) does 12 times. Pay attention to the degree of drop-down.
Action 6 (practice hip and leg movements), kick back with a rope, also starting from one side, with the weight gradually increasing or unchanged, and each group (each side) does 12 times. Pay attention to the range of back kick, keep the rhythm of action, and hold the gantry with your hands to keep your body stable.
Exercise 7 (practice hip and leg movements), do hip abduction with rope, also from one side, the weight used will gradually increase or remain the same, each group (each side) will do 12 times, and grasp the range of moving legs well every time, and keep the body stable with hands.
Exercise 8 (abdominal muscle training), use rope +V rope to do weight-bearing belly roll, and the weight used will gradually increase or remain unchanged. Each group will do 15 times, paying attention to the form of action, and each group will keep the same angle and amplitude.