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Exercise the abdominal muscles, chest

Xiaotan00112010-04-05 19:10:32 +0000 #1
I would like to exercise chest muscle, abdominal muscles. . .

Simple point, more to read! ! !

First, I hate sit-ups! ! ! Because I have finished the first night, sit-ups, strange the next morning back pain! ! ! ! All get up from! ! ! !
9207261392010-04-05 19:16:03 +0000 #2
I was there getting late, I did 300 stomach hurts like a

This is my favorite. Feel pretty good, can be practicing at home without equipment.

1. Neck (1) 2 feet of natural opening, folded her hold on the heads, smooth force the head forward and down pressure, the neck was treated by the appropriate resistance to prevent hand-head pressure. To maintain this "stalemate" position 8 to 10 seconds or longer, then relax. Practice when the chest abdomen should not be hunched over hump.

(2) the right hand placed on the right side of head, pressure head to the left neck was treated by the appropriate resistance to prevent the first press to the left hand. To maintain this "stalemate" position 8 to 10 seconds or longer, then relax. And back to the direction of practice. Practice, the upper body should remain upright, not twisted to one side.

2. Chest (1) push-ups are dynamic exercise, the following describes a static push-ups. Do push-ups, down to the chest when the body will touch the ground, the pectoralis major is extremely tight, to keep the rest position 8 to 10 seconds or longer, then relax.

(2) stand facing the wall, his arms held before the level to touch fingertips to touch the wall without the degree. Straight body, upper body leaning forward, two hands supporting the wall, fingertips facing up. Elbow, upper arm and forearm into a 90-degree angle, upper body force near the wall, while raising the upper body arms to maintain elbow position, not to the body wall, pectoralis major muscle is extremely tight, to keep the rest position 8 to 10 seconds or longer time, then relax.

3. Shoulder (1) Open the door, standing in the door, the arms hanging loose fist, back of the hand forward. Then separated on both sides of the DPRK arms to boxing withstood door, as if to frame the same distraction, deltoid extremely tight, to keep the rest position 8 to 10 seconds or longer, then relax.

4. Back (1) Standing or sitting, hands on his hips, latissimus dorsi muscle taut, open to both sides to maintain this static position 8 to 10 seconds or longer, then relax.

5. Arm (1) sit on the table, lift up both hands under the table along, the upper arm and forearm into a 90-degree angle, it seems to hold up the table, like biceps extremely tight, to keep the static posture 8

10 seconds or longer, then relax.

(2) upright, arms hanging naturally at sides of body, hands loose fist, back of the hand backwards. After the top of the lift arms straight arm toward the upper body can be slightly forward, his arms raised above can not be lifted up, triceps extremely tight, to keep the rest position 8 to 10 seconds or longer, then relax.

(3) Standing or sitting, his arms drooping, hands fist, back of the hand backwards. Bend your wrist do the forearm muscles very tight, keeping the rest position 8 to 10 seconds or longer. Then relax.

6. Abdomen (1) supine, the fixed ankle, waist and sat up, the angle between the upper and lower limbs is greater than 90 degrees, rectus abdominis extremely tight, to keep the rest position 8 to 10 seconds or longer, then relax.

(2) supine, legs and upper body tilt into the same "V" shape, rectus abdominis extremely tight, to keep the rest position 8 to 10 seconds or longer, then relax.

7. Leg (1) squat, keeping the level of the thigh, upper body perpendicular to the ground as far as possible, hold arms folded in front, very strained quadriceps to maintain this position from 8 to 10 seconds or longer time, then relax.

(2) posture, toe point, the heel lift as much as possible, extremely taut triceps muscle of calf to maintain this position from 8 to 10 seconds or longer, then relax.
8527105852010-04-05 19:33:44 +0000 #3
simple point, do not see more even know is

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