What Are The Starting Points For Beginner Fitness?
Release time:
2024-11-29
Six movements for novices, only one set of dumbbells can exercise the muscles of the whole body and shape a good-looking body line!
1: Squat
Squats can exercise the gluteal and leg muscles, improve the gluteal problem, improve the strength and stability of the lower limbs, and are the golden movements that cannot be missed in fitness.
When squatting, the legs should be shoulder-width apart, do not buckle the knees when squatting, straighten the lower back muscles, squat the thighs parallel to the ground, pause slightly, and then slowly resume the standing posture. 5-6 sets of 15 reps each.
2: Lunge squat
The lunge squat is a variation of the squat, which can help you further improve the muscle dimension, improve your explosive power, and improve the instability of the lower limbs.
When lunges and squats, be careful not to exceed the toes of your front knee to avoid putting too much pressure on your joints. 5-6 sets at a time, 10 reps left or right in each set.
Action 3: Rowing
Dumbbell rows can work the back muscles, improve the strength of the upper limbs, and build tight back muscles. Hold dumbbells in your hand and bend over for rowing training, 4-6 sets of 15 reps.
4, bench press
Bench press can exercise the arms and pectoral muscles, hold the dumbbells in your hands, lie on your back so that the dumbbells are above the chest, and push the dumbbells from the elbow bend position until the straight arm state, and stick to 4-6 sets of 12 reps per set.
5: Push-ups
Push-ups are movements that can be done with bare hands to work the chest and arm muscles. When doing push-up training, pay attention to keeping the body in a straight line, and the angle between the upper arm and the body is 45-60 degrees when the elbow is bent. 100 actions can be performed in groups.
If you're able to do standard push-ups with ease, try advanced training and switch to narrow, wide, or incline push-ups to continue to break through fitness bottlenecks and promote muscle development.
动作6、山羊挺身 Action 6: The goat stands up
山羊挺身可以锻炼核心肌群，提升核心力量，让你腰腹带上隐形的盔甲，降低受伤几率，提升运动表现力。动作进行10-15次，重复4组，保持2-3天锻炼一次的频率即可。
Goat push-ups can exercise core muscles, improve core strength, and put invisible armor on your waist and abdomen, reduce the chance of injury, and improve athletic performance. Perform 10-15 repetitions, repeat 4 sets, and maintain the frequency of exercising once every 2-3 days.
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