Tips: Winter is relatively cold, and many people have reduced their exercise. This plan is suitable for everyone to use for recovery, and the exercise time is 1 month.
1: Before exercising please warm up each part for 5 minutes to prevent muscle strain.
2: Dumbbell fitness plan
(1) Dumbbell squats--15 times, 2 sets
(2) Dumbbell deadlift--10 times, 2 sets
(3) Dumbbell bench press--10 times, 3 groups
(4) Dumbbell neck flexion and extension - 12 times, 2 sets
(5) Dumbbell curls--10 times, 3 groups
(6) Dumbbell shrug--15 times, 3 groups
Tip: Rest 30 seconds between sets
Exercise icon: http://www.jirou.com/html/yalingdaquan.html
Dumbbell neck extension
Three: After exercise please stretch each exercise area to prevent muscle soreness. Time 5 minutes.
Of course, you can also exercise through static training. For example, Bruce Lee, whom we are familiar with, would do a lot of static training before exercising. Suitable for reference for martial arts enthusiasts.
When you don’t have barbells, dumbbells and other equipment on hand, and you lack substitutes such as bricks and stones, but you still want to build muscles, you can use static exercises. Dynamic exercises, that is, during exercise, muscles contract and relax alternately, and the limbs shift in space. The characteristic of static exercises is that the muscles are tense and exerted, but the limbs remain motionless. Static exercises can mobilize more muscle fibers to tense and exert force, so they are more effective in increasing absolute strength.
Before static exercises, you usually take a deep breath and slowly exhale during the exercises. The following is a static exercise method without equipment.
1. Sit in a sitting position with your legs straight, your upper body upright, and your toes raised as much as possible. Then, gradually press your head and upper body forward toward your legs, and then relax (Figure 1, Figure 2).
2. Sit in a sitting position with the soles of your feet together, spread your knees toward both sides of your body, stretch your hands in front of your body (Picture 3, Picture 4), and then relax.
3. Sit in a sitting position, lift your right foot, hold your right knee with your left hand, lift the sole of your right foot with your right hand, and push your right foot toward your head with both hands (Picture 5, Picture 6). Alternate between left and right feet.
4. Sitting position, place your right leg in front of your body, bend your left leg behind your body (referred to as "hurdling sitting"), and move your head and upper body rhythmically toward your right toes (Figure 7, Figure 8).
5. Lie on your back, straighten your legs, lift your feet, grab your feet with both hands, and pull your feet toward your head (Figure 9, Figure 10).
6. Sit on the hurdle, keep your upper body upright, and drive your upper body with both hands to press forward rhythmically on the inside of your right leg (Figure 11, Figure 12).
7. Sitting in a sitting position, straighten your legs and spread them apart in an "eight" shape, stretch your hands forward, and press your upper body forward rhythmically (Figure 13, Figure 14).
8. In a sitting position, first place your right foot on your left knee, grab the toes of your left toes with your right hand, and press your upper body forward (Figure 15, Figure 16). Alternate between left and right feet.
9. Stand upright, stretch out your right foot, lean forward, lift your right toes, and press your upper body forward rhythmically toward your right toes (Figure 17, Figure 18). Alternate between left and right feet.
10. Stand upright, put your feet together, interlock the fingers of your hands, bend your upper body downward, and vibrate towards the ground with force (Figure 19, Figure 20).
11. Stand with your back to a support (the height of the support should be the same as your hip joint), extend your left foot backwards and place it on the support, with your head and upper body facing backward in a rhythmic manner.Earth vibration pressure (Figure 21, Figure 22). Alternate between left and right feet.
12. Stand upright, lift your left foot, place your right hand on your left knee, grab your left foot with your left hand, keep your body upright, and then lift your left foot from the front of your body toward your head (Figure 23, Figure 24). Alternate between left and right feet.
13. Stand upright, lift your right foot back, grab the right foot with your right hand, and rock your body back and forth (Figure 25, Figure 26).
14. Stand upright, straighten your right leg, lift your left leg and place it on a support at the same height as your hip, hook your toes back hard, and press down hard on your upper body (Figure 27, Figure 28). Alternate left and right feet
When practicing the above flexibility exercises, practitioners must combine static methods with dynamic methods to gradually put pressure on the leg ligaments and muscles. When you first start practicing, use light force and slow movements. After practicing for a period of time, you can gradually increase the intensity. If you apply heavy pressure from the beginning, it will cause muscle or ligament strain, making it impossible to continue training.
Flexibility exercises should be arranged before or after each training session, and special attention should be paid to mastering the progress. Before flexibility training, you must fully warm up. Flexibility exercises are based on the principle of diverse forms. Only with correct exercise methods can the flexibility and range of movement of each joint be increased, and the elasticity of muscles can be greatly enhanced. Especially when developing the flexibility of a certain part, the flexors and extensors should be developed in a coordinated manner to effectively improve flexibility.
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