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How in the indoor (without apparatus) exercise the legs and arms chest muscle

lzy6745025802010-02-10 01:01:11 +0000 #1
push-ups right? I have the standard three can be done, Cana, how to reduce the degree of difficulty?
really_love Ai2010-02-10 01:11:49 +0000 #2
. overhanging swing using the horizontal bar or door frames, a high degree of body hanging in the bar, on toes just to leave the ground is suitable. Two hand bars, spacing slightly larger than shoulder width, feet close together, then swing around the body, do not increase too much time not too long. The best practice scheduled every morning, try to relax the body sag, maintain 20 seconds, young men should do 10 to 15 times, young women should be done 2 to 6 times.

2. Mogao jump when you jump with both hands to touch pre-set objects, which can be roadside tree, basketball baskets or ceiling. Feet jump, do 30 times. Rest for a short jump on one foot or so feet, respectively, methods, ibid


3. Ball playing basketball actively fighting for rebounds and jump steal; playing volleyball when you try to jump up and do more to smash and block movement; in football over the forehead to practice hitting jump action.

Warm-up exercise: activities of all limbs, joints, spine remain straight, upper body forward, arms straight back the top of the wave force.

Go: a significant arm, effectively moving forward.

Run: small step in running, while his fists on the shoulders, arms and elbow before the rotation; fast run and jump 25-50 m, repeat 4-6 times, each time slightly after the break.

Stretch pull: arms on the move, and then pull stretch in all directions, while Dian Qijiao followed by, repeated 6-8 times, in the middle a little rest.

Horizontal Bar Exercise: hanging (20 seconds, 1 minute), while the body to the right, left turn, feet together; the body forward, after the swing; clockwise or counterclockwise swing.

Jump pull-ups: squat, keeping spine straight, jump up, seize the horizontal bar, and take advantage of jumping the inertia to do chin-up (horizontal bar height and hands grip varies). Repeat for each of at least 6 - 8 times.

Jump: jumping up, and gradually increased, or to reach a given height; jump down from a higher place; squat jump. Do 30-60 different positions of the jumps, feet firmly placed in. Optional practice, but a beginning we should do the required amount, and gradually increase the amount of exercise.

Each section should take a break after the parade finished, so as breathing steady, the limbs relaxed. Full set of exercises done, the lying on the floor, tighten the back and buttocks muscles, slightly back straight.

At least three times a week exercise, 35-45 minutes each time. Persist there must be harvested.
wby03292010-02-10 01:49:05 +0000 #3
can be. How old are you?



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