Are you busy at work and have no time to exercise? Editor Today I will share several sets of simple and effective fitness menus, suitable for ordinary people or novices, and covers the whole body's training. It can help you strengthen muscle strength, improve your physical strength and physical condition.
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The gym quickly trains the legs(1) 12 lower and 4 sets of leg pushers. Pay attention to walking along the tip of the foot. When pushing to the top, do not fully extend the knees. You can bend them a little bit. The knees are less likely to be injured and the legs are easier to exert force. (2) The back hook machine of the legs is 12 and 4 sets. Do not lift your butt when you hook your legs back, do not go forward and core force, and you will feel it on the back side of the legs. (3) The four-head stretcher is 12 and 4 sets. The knees must be turned to the machine and stretched forward to make the four-head muscles exert strength. (4) Leg abductor 15 and 4 sets. Do not move your butt forward when the legs are pushed outward. Use the outer side of your legs to exert force.
Full-body training that can be completed in just one pair of calves(1) shoulder push in the calves, (2) Bulgarian leg split squat, (3) single arm calves rowing, (4) calves squats, please refer to the video for detailed exercise training.
The editor also reminds everyone to adjust the intensity and number of training based on their physical condition and goals, match them with a balanced diet, maintain a stable sports and lifestyle habits, and want to know more about sports health knowledge. Please follow and subscribe to the Girl Yang!
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