How about the use of all kinds of fitness equipment in the gym?
1) alternative action: push the chest chest posture (instruments); Smith frame bench dumbbell bench press;2) alternative action: back lat pulldown (instruments); rowing; chin up;3) alternative action: sitting thigh kick (instruments); Smith squat; leg extension;
(1) push ups are power exercises. Here is a static push up. Do push ups. When the body drops to the chest to touch the ground, the pectoralis major is tight enough to hold the still position for 8~10 seconds or a little longer, then relax.(2) stand facing the wall, arms front, with the fingertips touch and did not touch the wall of. The whole body is straight, the upper part of the body is inclined forward, two palms support the wall, the finger tip is upward. Elbow, upper arm and forearm into a 90 degree angle, upper body force near the wall, keep arms elbow posture on the upper part of the body, do not make the body close to the wall, the pectoralis major is extremely tight, keep the rest position for 8 ~ 10 seconds or a long time, and then relax.
Here, introduce a muscle exercise method without using an instrument to friends. When you have no barbells and dumbbells and other equipment, and the lack of brick, stone and other substitutes, but also want to exercise the muscles, you can use static exercise method.The developed muscle method mentioned above belongs to the dynamic exercise, that is, during exercise, the muscle contraction and relaxation alternate, and the limbs move in space. Static exercises are characterized by muscular tension, but the limbs remain stationary. Static exercises can mobilize more muscle fibers to exert more force, thus enhancing absolute strength.Before a static exercise, take a deep breath and exhale slowly. The following is a static exercise method without instrumentation.
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