One, dice
Reference price: 5 yuan
Function: Trains body coordination and flexibility.
Training method: When the knee kicks, the knee joint is outreached, and the medial arch of the foot is in contact with the forceps. When the force is exerted, the consciousness is concentrated on the buttocks, and the gluteal muscles are first contracted and then the thighs and lower legs are driven. Each group 30 to 60 times, do 3 groups.
Matters needing attention: The ankle joint should be firmly stabilized to prevent the ankle joint from being damaged by excessive movement.
Second, elastic rope
Reference price: 25 yuan
Function: The intensity can be adjusted according to the user's different conditions.
Training method:
1, standing recommend. Feet shoulder width, arms raised, the arm parallel to the ground, the angle between the arm and the arm is 90 °, palm forward hold the elastic rope, pushed up and feel shoulder force. reduction. Pay attention to the control speed.
2. Feet and shoulder width, arms raised, the arm parallel to the ground, the angle between the arm and the arm is 90 °, the palm forward hold the elastic rope, squat, squat to the lower leg slightly lower than the ground. reduction. Mainly exercise the front thigh and hip muscles. Each group 20 times, do 3 groups.
Precautions:
1, if the power is not enough, you can close your feet together to reduce resistance.
2. The abdomen must remain tightened during the procedure to protect the lumbar spine and avoid strain.
Third, the wrist trainer
Reference price: 58 yuan
Function: Training forearm flexor muscles (wrist), especially for people who often work with computers, can enhance the strength of the wrist, avoid suffering from "mouse hand".
Training method: Take a stance, with your left hand on your hips, your elbow on your right hand, your big arm against your body, your fists upwards, your wrists from right to left, and your hands alternately trained. Each group 10 to 12 times, do 3 groups.
Note: As the muscle strength of the wrist is weak, training should be avoided in the training process to use explosive power and it is necessary to slowly exert force.
Fourth, grip device
Reference price: 32 yuan
Function: Mainly exercise the diaphragm. Applicable to the arm is too thin and powerless women.
Training method: Take a stance, keep your feet and shoulders wide, flatten your arms, and squeeze your hands simultaneously. Each group 15 times, do 3 groups.
Matters needing attention: When exerting force, 5 fingers at the same time force, to avoid the thumb and other 4 fingers dispersed force.
Fifth, sandbags
Reference price: 40 yuan
Function: Strength training, so that the thigh lines are long and clear.
Training method:
1. Sit in a chair, put a sandbag on your feet, hold your chair with both hands, and hold your body firmly. Place your left foot on the floor, force your right thigh, lift your leg, straighten your knees, hold for 2 seconds, restore, change The other side.
2, kneeling position, hands on the ground, right leg straight, stretched feet, toe gently touch the ground, by the buttocks muscle and thigh muscles behind the force, and slowly lift up and keep for 2 seconds, restore. Each group 20 times, do 3 groups.
Precautions:
1. Do not bind the sandbag too tightly. Do not tie it on the joints to prevent the activity from being affected.
2, the speed of action should not be too fast, carefully understand the weight of sandbags, so as to exercise high-quality target muscles. Sixth, arm
Reference price: 68 yuan
Function: Muscle strength and explosive power are exercised to allow multiple muscle groups to participate in the exercise, which can effectively train the arm curve and reduce fat.
Training method:
1, standing, hands and arms are holding force, down force, keep 2 seconds, restore.
2. Hold the arm behind the head and force it downwards for 2 seconds to restore it. Each group 12 times, do 3 groups.
Precautions:
1. Because the strength of each person is different, the same action can also have different training intensity. When the arms are raised flat, the elbow joints are basically straight (not to be completely straightened, so as not to damage the elbow joints). The strength is the greatest, especially for the chest stimulation. The smaller the strength, the more the elbow should be increased to make the arm more effective. Close to the body, so less resistance.
2, when using the double gloves into the condom, in order to avoid the arm strength is not enough, resulting in release. During the entire movement, the head must always maintain a certain distance from the arm to protect the head.
Seven, Rally
Reference price: 68 yuan
Function: Exercise chest and back. Make breasts full and correct kyphosis caused by long-term sedentary.
Training method:
1, feet and shoulder width, grasp the chest with both hands, abdomen, hair force to expand to both sides.
2. Raise the tensioner over your head, palm forward, and force downwards.
Note: The strength of the Rally can be adjusted, training should be gradual and orderly.
Eight, volleyball
Function: Exercise coordination, dynamic sports are full of fun. Volleyball can also be replaced by small basketballs or mini plastic balls. The effect of exercise is the same.
Training method:
1. Support one leg and tighten the abdomen. Raise the other leg until the thigh is parallel to the ground. Hold the ball in any one hand. Hold the ball on both sides and pass it from top to bottom. Do not move too fast, alternating 40 times.
2, dynamic training: first throw the ball to the ground, make it bouncing, with the foot down force, pedaling the ball, to be bouncing again, change legs to practice. Repeatedly 40 times.
Note: Because there are many forms of ball dynamic training, you should choose to practice more open space.
Nine, pedometer
Reference price: 58 yuan
Function: The pedometer can calculate your target heart rate.
Training method: (220-age-static heart rate) × 70% + static heart rate = target heart rate
With your pedometer's cardiology, keep your exercise intensity within your target heart rate and stick to walking for more than 30 minutes. Practice 3 to 5 exercises per week.
Precautions:
1, the intensity is not defined by walking or running, but calculated by the heart rate value.
2, the heart rate during exercise is best not to exceed 80% of the target heart rate.
Ten dumbbells
Reference price: 18 yuan
Function: to enhance muscle flexibility, suitable for body sculpting exercise. Training method: Hold a dumbbell, hold straight arm forward, lift sideways, exercise shoulders and chest; hold back dumbbells and sit back and exercise abdominals with both hands at the back of the neck; flexion and extension exercises, exercise back muscles; hand dumbbells for lateral flexion Or turn sports, exercise abdominal abdominal oblique muscles, holding dumbbells in one foot, pick up, feet jump, exercise leg lines. Each group 8 to 12 times, do 3 groups.
Matters needing attention: Choose the weight of a suitable dumbbell, you generally need to choose their own bearing weight of 65% to 85% of the load. The load is the maximum weight you can lift. Pay attention to the speed when doing the action not too fast, each group interval of 2 to 3 minutes.
In short, there is no money or money training method, no time or no time training method, any time, as long as you play smart to achieve the goal.
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