Ten kinds of the most economical practical fitness equipment (1)

Have no time to go to the gym? No money to buy expensive fitness equipment? It doesn't matter! Ten kinds of the most economical, the most convenient fitness equipment, make exercise - anytime, anywhere!

A, shuttlecock

Function: training body harmony and flexibility.

Training methods: TiJian knee joint outreach, foot inside CeZu bow contact the shuttlecock. Send force when consciousness focused on the hips, feel coxal muscle contraction first, then drive thighs and legs. Each group of 30 to 60 times, do three groups.

Note: the ankle to forcibly stand, for avoiding damage movement range is too big ankle.

Second, elastic rope

Function: according to different users adjust strength, especially suitable for the women make body strength training.

Training methods:

1, stance presses. Foot and shoulder are the same as wide, arms raised, big arms with ground parallel, forearm and arm show 90 ° Angle, palms forward hold elastic rope, push up on, feel shoulder send force. Reduction. Attention to control speed.

2, feet and shoulder are the same as wide, arms raised, big arms with ground parallel, forearm and arm show 90 ° Angle, palms forward hold elastic rope, squat down, squat down to ham slightly below the ground. Reduction. Main exercise of the side before ham and coxal muscle. Each group of 20 times, do three groups.

Note: 1, if strength is insufficient, can feet touching to reduce resistance.

2, squat process abdominal always keep tightening state, in order to protect the lumbar spine, avoid strain.

Three, wrists, training device

Function: training forearm muscles (buckling wrist), particularly suitable for often use computer work practice, can strengthen the wrist strength, avoid getting "mouse hand".

Training methods: take station appearance, left hand held akimbo, right elbow flexion, big arms stick body, boxing eye upward, wrist send force from right to left, hands alternate training. Each group of 10 ~ 12 times, do three groups.

Note: because the wrist muscle strength is weaker, so in the training process should avoid using explosive training, will slowly send force.

Four, grip device

Function: main exercise humerus radial muscle. Applicable forearm too slender weakness of women.

Training methods: take station appearance, feet and shoulder are the same as wide, arms, both hands before smooth lift force extrusion. Each group 15 times, do three groups.

Note: the strength, 5 finger also sends force, avoid thumb and four other refers to disperse forcibly.

Five, sandbags

Function: strength training, make ham line slender and clear.

Training methods:

1, sitting on the chair, packing set on foot ankle, both hands hold chair, fix the body, left foot trample ground, the right thigh send force, raise crus, knee unbend, keep 2 seconds, reduction, the other side.

2, kneeling, hands on the ground and right leg unbend, feet, tiptoe stretchs tight gently touches the ground, by coxal muscle and ham muscle send force, and upward tossed his, keep 2 seconds, restore.

Each group of 20 times, do three groups.

Notice: 1, sandbags don't tie tight, don't tie in the joints, avoid activities affected.