Elbow support workers love fitness movement

If you don't stick to the fitness habits, do not take the time as an excuse. In fact, even ten minutes of exercise a day, as long as the method is scientific and reasonable. So, this habit on your physical health will be of great help. In the city life office workers friends, because the job is very uncertain, physical exercise is really a difficult thing. 39 Health Network today Xiaobian introduce an elbow support exercises every day, as long as the little hours of practice, also can be to your physical quality to have the very big promotion.

Elbow support is to improve physical fitness, enhance physical stability is very effective for an action, but also can improve the strength of the waist, back and arm strength, the endurance and willpower enhancement will have very big stimulative effect.

1 action Essentials : first prepare a mat, and then bent down on the mat, elbow bent arm horizontally into the mat, palm down, relaxed, big arm and perpendicular to the ground, two elbow and shoulder width distance off the same, then the upper body support, then tighten the back spinal and abdominal muscles, legs close together, Pian knees straight, your toes, making the body into a straight line, do not lift head, eye level the position of your hands, then hold that pose.

2 exercise frequency and time : no movement or the waist and abdomen strength weak friend, adhere to the elbows 30 seconds is a very difficult thing. Through the practice, adhere to the 1-2 minutes, can reach the whole body to improve the physical quality objective. Each exercise group 4-6, group interval 10 seconds. Count down a motion for up to 15 minutes to complete.

3 note: practice elbows when, first not suffocation, keep breathing. The second should pay attention to tighten the muscles of the back, often in the fatigue, back to the rhomboid muscles and scapular muscles will relax, scapular upward protruding body, concave down many, this will reduce the effect of exercise. Third is the core part of keeping the standard height, body fatigue feeling low down, to tighten the waist and abdomen, until to stop completely exhausted. The fourth should pay attention to the feet together, could reduce the degree of difficulty.

Practice for a period of time after the elbows, can try harder a little action. Keep the elbows posture, then lift up a leg, this feeling of control back to the beginning of practice the elbows. If a single leg elbows stick to two minutes, then the person 's physical quality is very good.