1.Some Exercise Tips of muscles
Are you ready for the 31-day competition?
Many people believe that the main reason for participating in a life-sustaining teaching program is to stay healthy.
Although strength training can cause muscle soreness, thus making the muscles stronger and more resilient, it is far from the only benefit.
Exertion can also cause bone density and increase joint stiffness. Strengthening muscles also helps improve balance, boost metabolism and burn calories. Muscles also decrease with age, so with age, it is a good idea to incorporate strength training into your plan.
Some of my users accuse strength training of causing injury-if you teach incorrectly or too severely, strength training can cause physical harm. But strength training is related to injury prevention. That’s why I created this tutorial that works well for beginners with almost no distractions (no jumps or body movements!) To help you adjust it properly.
These exercises can be done with just your body weight. Focusing on the form and carefully monitoring each movement will help you perform these exercises correctly and prevent injuries not only when exercising but also work every day. It’s even easier to install a dishwasher, climb stairs, bend over to hold your baby, or even pack food or wash clothes!
Each exercise will be completed 10 times, and then repeated a total of three times. For example, in the western body, each movement was performed 10 times, and after one round was completed, two additional transitions were performed.
If you do not have dumbbells for physical activity, you can get a bottle of water or soup as possible. I recommend starting with a 3 pound dumbbell, unless you have used dumbbells before and are comfortable with a 5 pound dumbbell. For body and foundation, start with 10 repetitions. Then, to make things even more difficult a few weeks later, the number of repetitions increased to 15 times.
For the lower body, I offer two options: a good start and a fresh start. Start with the super starter version for a few weeks, then try the new starter. Or, if one starter does not fit your knee, simply continue with the new starter procedure.
In addition to regular strength training, we will also add 20 minutes of walking time to help improve heart health and mobility.
Grab your dumbbells, starting with your arms hanging on your sides. Hold your elbows to your side and roll the weight off your shoulders. Gently put them back in place. Continue to press your elbows to your side, being careful not to swing your arms. If your arms are swinging, you will be using too much weight.
Stand with your feet shoulder-width apart, holding the dumbbell in each hand. Carry the dumbbells to a goal that is shoulder height. Press the heavy object from the ceiling so that it is slightly in front of your head (just so you can see the heavy object with your eyes without raising your head). Wipe your neck and keep your shoulders away from your ears. Bring the weight back to the goal.
Hold a heavy object in each hand, bend your hips forward, and keep your back flat. Hold your elbows on your sides, move only the arms below the elbows, and push the weights to the back of the room. When you press your arm back, feel the back of your hand tighten, and then return to the starting position.
3.Exercise of muscles
Place the weights on both sides of the shoulders high, evenly on the floor. Wipe your shoulders, and pull your arms forward, like a tree clasp. Keep your elbows and arms level — do not let them sag – and watch your shoulders begin to lift. If this happens, it means you are overweight or you are very tired. You can reduce the number of repetitions or reduce the weight.
Stand with your feet hip-wide apart. Place your right foot in front of you and press your quadriceps. Raise your legs almost as high as your hips, then lower them. Repeat 10 times, then turn left.
Stand with your feet hip-wide apart, descend to the right with your right foot, touch your toes, and place your weight on your left foot. Point your feet and join the four corners. Raise the leg to the hips, then lower it. Repeat 10 times, then turn left.
Hold the counter, chair, or chair with one hand to maintain balance, and stretch your legs as wide as your shoulders. Sit back with your hips straight, then bend your knees lower than before sitting. Keep your knees higher than your toes and close your abdomen. Press your feet to stand up again.
Stand with your hips hip-wide apart, and then move your right foot a few feet to the right while bending your right knee. Keep your left leg straight.