Slimming exercises in home exercise, as long as you can stick to it, you can still achieve the effect of the gym.
shoulder exercises
This set of exercises builds the shoulder muscles and makes them more flexible. Stand in a lunge position, step back with your right leg, bend your left knee slightly, and place your weight on your left leg. Hold a 1-2kg dumbbell in each hand, palms facing each other, arms parallel to the front, then flip so that the elbows and fingers are facing out. Be careful not to shrug your shoulders while doing this.
Tips: Doing multiple repetitions is more effective than adding dumbbell weights. When the muscles feel sore, you can flip the arm back to the normal position and repeat.
arm exercises
This is a comprehensive strength exercise for the arms and shoulders. Stand in a lunge position, step back with your left leg and bend your right knee slightly. Grasp the two ends of the tension rope with both hands, the left arm hangs down naturally at the side, and the right hand pulls one end of the tension rope diagonally upward to the right until the arm is at the same height as the shoulder. Then slowly lower the right hand, return to the starting position, switch arms, and continue the above movement.
Tips: Adjust the tension rope to the length that suits you before starting the exercise.
skipping rope practice
After each part of the exercise, skipping should be used as a transition, because it can exercise the endurance, coordination, tension and flexibility of the body, and it is a transition and warm-up exercise for the next set of movements.
When skipping rope, you should cooperate with the correct posture: the upper arm and elbow should be close to the body, and the rope should be shaken up with the strength of the forearm, and then the wrist should be used to shake the rope. The height of the jump should be just enough for the rope to pass under your feet, with your knees slightly bent. A variety of different jumping methods should be used alternately, such as double-leg jumping, single-leg jumping, forward jumping, reverse jumping, etc. Note that in the process of skipping rope, keep your head straight, look diagonally downward, and don’t shrug your shoulders.
Tips: Jumping rope can make people sweat a lot and make their heart beat faster, but after skipping, stand with your feet apart for a while, stretch your arms up and take a deep breath for a few seconds, the heartbeat will slowly slow down.
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