Exercise site: mainly exercise thigh ligament, hip, back shoulder and upper back. 4. Analysis of lunge single-arm action: Hold dumbbell in your right hand, stand with your feet apart, with your left foot in front of your right foot and your feet 2 feet apart. Keep the head, neck, spine and hips in a straight line. Doing exercise is a good way to keep your body agile, but you must avoid getting hurt. Shake your extra muscles after every exercise.
Healthy exercise to lose weight
1, squat, bend over, press down
Action analysis: Hold dumbbells in hand, stand with your feet apart, stand up straight, with your arms hanging down naturally, palms facing each other, abdomen closed and balance maintained. Support the weight of the whole body with the heel, bend your knees and lower your body until your thighs are parallel to the ground. Even your legs, elbows are flush with your shoulders, bend your elbows and lift dumbbells over your shoulders. Even with your arms, lift the dumbbell above your head and turn your arms so that your palms are opposite. Keep your shoulders drooping and your shoulder blades flat. Return to the starting position.
Exercise site: strengthen hips, thighs, quadriceps, biceps, shoulders and upper back.
2, lunge change and side lift
Action analysis: if you stand at the beginning of the first action, your right foot takes a big step forward and your right knee bends; The right knee should be in line with the right ankle; Bend your left knee and lift your heel. Bend over, put your arms forward, and put the dumbbells on both sides of your right foot. Straighten up, put the dumbbells back to your sides, put the gyro on your back foot, straighten your front foot and return to your original position. After standing upright, do a side lift; Raise your arms level with your shoulders; Elbows and wrists are slightly bent. Drop your weapon and return to your original position. Then repeat the whole set of movements, this time with your left foot.
Key points: exercise quadriceps femoris, hamstring, buttocks, calves and middle shoulder; Balance with the muscles of the back and abdomen.
3. Make every effort.
Action analysis: Stand your feet apart naturally, straighten your legs (don't bend), put the dumbbell in front of your thighs, palms inward. Keep your spine balanced, do a hard lift and bend forward from your hips until you feel the thigh muscles stretch. Then the knees are slightly bent, the shoulder blades are as close as possible, the arms are extended outward, the elbows are slightly bent, and an upright flying posture is maintained, and then the body weight is concentrated on the thighs. Tighten your hips and return to your original position.
Exercise site: mainly exercise thigh ligament, hip, back shoulder and upper back.
4, lunge single arm movement
Action analysis: Hold the dumbbell in your right hand, stand with your feet apart, your left foot is in front of your right foot, and your feet are 2 feet apart. The left leg is bent and the left arm is placed on the left leg; Lean forward from your hips until your upper body makes a 45-degree angle with the ground (you can hold a chair if necessary). The right arm hangs naturally, in line with the right shoulder, and the palm is inward. Keep the head, neck, spine and hips in a straight line. Try to bring the scapula closer together; Then contract the back muscles, bend the right arm and move up and down. Even the arm and the left arm do the same action once.
Exercise site: mainly exercise the back, back shoulder and part of biceps.
5. Dumbbell push-ups
Action analysis: Kneel on the mat, hold the dumbbell in hand and put it on the floor. Hands apart, shoulder width apart, palms facing the floor. Bend your arm and lean down until your forearm and upper arm are at 90 degrees. Hold up your body and return to your original position.
Exercise site: exercise the chest, front buttocks and triple muscles. Think like a professional. Athletes never consider when to go to the playground. You should prevent other activities from taking up your exercise time.
Warm reminder: Don't play on tennis courts, skating rinks, football fields and basketball courts without preparation activities (including strength, flexibility, balance and sensitive exercises). Doing exercise is a good way to keep your body agile, but you must avoid getting hurt. Warm up for 2 to 3 minutes before each exercise: walk, jump, lift your legs, and use your own heart training machine or other equipment. Shake your extra muscles after every exercise.