1. Dumbbells are more common and cheaper. You can do all kinds of sports at home as long as you buy a pair of dumbbells. Dumbbells can mainly thin the muscles of the arms and back and make the lines of the shoulders more perfect. In addition, you can do some lower body exercises, such as gravity assistance.
How to Use Dumbbells Scientifically (1) Choose the right weight before practicing dumbbells.
(2) The purpose of exercise is to gain muscle, and it is best to choose dumbbells with 65%-85% load. For example, if the weight you can lift each time is 10 kg, then you should choose dumbbells with a weight of 6.5 kg-8.5 kg for exercise.
Exercise 5-8 groups every day, 6- 12 times in each group, and the exercise speed should not be too fast, and the interval between each group is 2-3 minutes. The load is too large or too small, and the intermittent time is too long or too short, the effect will be bad.
(3) The purpose of exercise is to reduce fat. It is suggested that each group should practice more than 15-25 times, and the interval between each group should be controlled at 1-2 minutes. If you think this kind of exercise is boring, you can practice with your favorite music, or do dumbbell aerobics with music.
2. Abdominal wheel, this fitness equipment mainly exercises the muscles of the abdomen and arms, which can get rid of the fat of the abdomen, but it should be noted that the exercise must be gradual, not too much at a time, and perseverance will be effective.
Several ways: (1) Put your knees on the kneeling pad, grab the handle of the abdominal exerciser, push the abdominal exerciser forward to the maximum extent, then return to the original position and repeat the operation.
(2) Sit in a chair, put your feet on the handle of the abdominal muscle exerciser, push the abdominal muscle exerciser with your feet, stretch forward, then return to the original position and repeat the operation.
(3) Sit on the ground with your feet in a Zhang Kaicheng V shape, grab the handle of the abdominal exerciser and stretch it forward or right to the maximum, then return to the original position and repeat the operation.
(4) Sit on the ground, put the abdominal muscle exerciser behind your back, grasp the handle of the abdominal muscle exerciser with both hands to push the abdominal muscle exerciser, so that the body can stretch backwards to the maximum extent, then return to the original position and repeat the operation.
(5) Back against the wall, lift the abdominal exerciser, push it towards the wall, stretch it upward, then return to the original position and repeat the operation.
(6) Face the wall, lift the abdominal exerciser, push it towards the wall, stretch it upward, then return to the original position and repeat the operation.
(7) Sit in a chair, put the abdominal muscle exerciser in a proper position on the table, grasp the handle, keep the palm forward, make sure that the arrow direction is towards yourself, pull the abdominal muscle exerciser in the chest direction, then reset and repeat the operation. Abdominal wheel is a kind of instrument with simple structure, convenient use and obvious abdominal reduction effect.
For example, kneeling posture:
(1) First, start from kneeling position, land on your knees, and hold the abdominal wheel with both hands. Then, inhale, let your back bend to the maximum with a certain arc, and try to tighten your hips and chin. Keep your hips (and thighs) perpendicular to the ground. In this action, your hips should not be pushed too high or your back should be sunken too much. Gradually lower your body and keep hard control of the whole training movement until your body touches the ground.
(2) We let our bodies descend during the whole process of strength control, and we should keep nervous during the whole process of descending to the floor. Don't let the descent process be surprisingly slow at the beginning of training abdominal chakras, you will feel tired prematurely and even get injured before landing. Maybe in the process of descending, your training partner wears a wide belt and ties it under your waist and ass for exercise protection, which may well prevent you from losing control during exercise. If your training partner can tie a wide belt around your waist and hips, it may be better to prevent you from losing control.