How do women perform neck strength training?
A. Head-to-hand confrontation and stretching
[Action method]1. Hold the two hands and ten fingers together behind the head, with the elbows forward.
2. Lean your head back firmly and confront it with your hands. Hold this position for 10 seconds and then slowly lower your head, then lightly press your head with both hands to fully extend the muscles behind the neck, and maintain this position for 10 seconds.
3. Do 2~3 times.
[Action points] Take a deep breath 1-2 times after each action.B. Turn your head
[Action method]1. The head is straight, the lower jaw is slightly closed, and the eyes are closed.
2. Slowly turn your head to the left and hold for 6 seconds
Slowly turn your head to the right and hold for 6 seconds as a complete movement 3. Do it 3 times in a row.
[Action points] Do not raise your lower jaw when turning your head.C. Neck stretch
[Action method]1. The upper body is upright and the lower jaw is slightly retracted.
2. Press down with both shoulders, and stretch your head up as much as possible, and maintain this position for 10 seconds. 3. Do 2~3 times.
【Action points】Shallow breathing when completing this action. Take a deep breath 1 to 2 times after each movement.
How do women perform chest strength training?
A. Kneeling push-ups
1. Kneel on both knees, hold the ground at the same shoulder width with your hands at the knee and 4 palm lengths, and bend both elbows slightly
2. Lower the upper body until the shoulders and elbows are level and push up.
3.12~16 times/group, 3~4 groups.
【Action points】
1. Tighten your waist and abdomen during the ups and downs, and keep your upper body basically in a straight line.
2. As the strength increases, the distance between the hands and the knees can be gradually increased.
B. Lie on your back with your arms bent and pull up
[Action method]1. Lie on your back on the pedal or bed, the lower edge of the headrest is flat and the upper edge of the support; hold the dumbbells with both hands and ten fingers, and raise your arms straight in front of your chest.
2. Bend your arms slightly, drop your hands to the lowest point behind your head to fully extend your chest muscles, and then use your chest muscles to pull your arms up to your chest.
3.12~16 times/group, 3~4 groups.
[Action points] Both arms are always slightly bent during the process of falling and pulling up; it is better to complete the action at a medium or slow speed.C. Supine bird
[Action method]1. Lie on your back on a pedal or a narrow bench, with your head, back, and hips touching the supporting surface, and your waist tightened and suspended; holding dumbbells in both hands, with fists facing each other, and your arms straightened naturally over your chest.
2. Stand up your chest and sink your shoulders, bend your arms slightly, drop your hands to the lowest point on both sides to fully extend your chest muscles, and then use your chest muscles to lift your arms up to your chest.
3.12~16 times/group, 3~4 groups.
[Action points] When the two arms fall to the lowest point, the angle between the upper arm and the forearm is about 120 degrees.How do women perform abdominal strength training?
A. Supine top hip
[Action method]1. Lie on your back with your knees bent, your legs should be shoulder-width apart, your feet flat, your arms at your sides, palms down.
2. The gluteal muscles are contracted, and the hips are pushed up to the maximum extent with the support of the shoulders, arms, and feet, and the knees are clamped at the same time.
3. Relax and restore the composition. Lie on your back with your legs bent and knees bent.
4. 20~25 times/group, 1~2 groups.
[Action points] Fast force, slow recovery.B. Raise your legs after kneeling
[Action method]1. Kneel on the right knee, bend your upper body, two elbows are about 3 palms long from the knee, the forearms should be on the ground with shoulder width, the hands should be folded on the ground, the forehead rested on the back of the hands; ground
2. The gluteal muscles contract and the left leg is stretched to the maximum extent and then restored.
3. Do 20-25 reps/group, change legs. 1~2 groups/leg.
【Action points】
1. In the process of stretching and falling of the hind legs, keep the calf perpendicular to the ground at all times.
2. The number of exercises for both legs should be the same.
C. Walking on the hips
[Action method]1. Sit with knees bent, legs close together, feet off the ground, hands knees
2. The gluteal muscles on both sides contract and move forward in the sequence.
3 For 60 seconds, do 2~3 sets; for 120 seconds, do 1 set.
[Action points] Pay attention to the shift of the center of gravity. Maintaining a good balance is the key to completing the action.How do women perform thigh strength training?
A. Stand up and swing your legs
[Action method]1. Stand upright and lightly support the back of the chair with your right hand.
2. Bend the left leg forward to the maximum extent, then straighten the leg and swing to the highest point is a complete movement.
3. Do 25~50 times/group. Turn to the opposite side, lightly support the back of the chair with your left hand, and do it with your right leg. 1~2 groups/leg
【Action points】
1. Lift the leg forward to exert force on the knee joint, and use the toe to drive the leg back.
2. Tighten the waist and abdominal muscles to maintain balance.
B. Standing leg swing
[Action method]1. Stand upright, lean the upper body slightly forward, and hold the wall lightly with both hands.
2 The left leg is retracted inward to the maximum extent, and then swung outward to the highest point is a complete movement.
3. Do 25~50 times/leg, change to the right leg. 1~2 groups/leg.
【Action points】
1. The instep of the swinging leg should be forward.
2. Use your toes to exert force when the legs are retracted inward and outward to make them feel extended.
How do women perform low back strength training?
A. Leaning over and rowing
[Action method]1. Stand up with your feet naturally, bend your legs slightly, tighten your waist, tuck your abdomen, straighten your chest, bend your upper body parallel to the ground, and stalk your head; your arms should drop naturally, holding dumbbells in your hand, and your fists forward.
2. Use the back muscles to exert strength, bend the arm and clamp the elbow to lift the dumbbell to the highest point and restore it along the original route.
3.12~16 times/group, 3~4 groups.
[Action points] The upper body always maintains the ready position without shaking.B. Lie on your back
[Action method]1. Lie on your stomach with your legs outstretched at the same shoulder width, lifted from the ground above the chest, and your head and arms are naturally placed on your side.
2. Inhale, contract the back muscles to lift the upper body as much as possible, and at the same time stretch both arms back and keep this posture for 1 second.
3. Exhale, relax, and return to the ready position.
4.12~16 times/group, 3~4 groups
【Key points of action】Do do not bend your head back when the back muscles are contracted and keep the stalked head.
C. Leaning freestyle
[Action method]1. Stand your feet up naturally, bend your legs slightly, tighten your waist, tuck your abdomen, and straighten your chest, bend your upper body parallel to the ground, with your head; raise your arms up, palms down
2. The upper body imitates the posture of freestyle, with both arms lifting elbows in turn, bending backward and extending forwards, alternating left and right strokes for one complete movement.
3.8~12 times/group, 3~4 groups
[Action points] Leg support should be stable.How do women perform shoulder and upper arm strength training?
A. Wide-grip press
[Action method]1. Sit up at the waist, with legs equal to the width of the shoulders, with both arms bent at the shoulders, holding dumbbells, rotating the wrists inward, and the center of the fist facing upward.
2. Lift the dumbbells vertically upwards until the arms are straightened and then return to shoulder flexion along the original route.
3.12~16 times/group, 3~4 groups.
[Action points] When pushing, keep your upper body upright and do not lean backB. Upright bird
[Action method]1. Stand with feet shoulder-width apart, legs slightly bent, upper body upright, arms drooping naturally, holding dumbbells, fists inward. 2. After the arms are abducted from side to side up, they are reduced to arm drooping along the original route.
3.12~16 times/group, 3~4 groups.
[Key points of action] When abducting, bend your arms slightly and rotate your wrists inward.C. Bend straight and stretch your arms back
[Action method]1. Open your feet naturally, bend your legs slightly, tighten your waist, tuck your abdomen, straighten your chest, bend your upper body parallel to the ground, and stalk your head; your arms should hang down naturally, hold dumbbells, and your fists forward.
2. Extend both arms backward and upwards to the maximum extent and then restore along the original route.
3.25~50 times/group, 2~3 groups
[Action points] When stretching, use your hands to drive and exert force at the distal end.D. Arm flexion and extension [action method]
1. Open your feet naturally and your upper body is upright; your arms should hang down naturally, hold dumbbells, and fist forward.
2. Raise the forearm to the maximum amplitude and restore it along the original route, then straighten the arm and raise it to the highest point and then restore it to arm drooping as a complete movement.
3. 25~50 times/group, 2~3 groups.
[Action points] The elbow always feels close to the body during the action.How do women perform forearm and hand strength training?
A. Press the palms on the chest
[Action method]1. Put your hands together in front of your chest, your fingertips, and your elbows droop
2. Bending the left wrist and pressing the right hand, then bending the right wrist and pressing the left hand is a complete movement.
3.6~10 times/group, 2~3 groups, shake both arms and massage to relax during each group.
【Action Points】The two hands always resist each other during the action.
B. Quick flexion and extension
[Action method]1. Stretch the five fingers into the palm. Do fast and hard grasping and then restore the composition of the fingers 30 to 50 times/group, 1 to 2 groups.
2. Hold a hollow fist. Do a quick and vigorous stretch of the five-finger component of the palm and then restore it to a hollow fist
3. 30~50 times/group, 1~2 groups.
[Key points of action] Grasping and splitting fingers should be as full as possible.C. Sequential flexion and extension
[Action method]1. Stretch the five fingers into the palm. Starting from the thumb, the five fingers are retracted in order to make a fist, and then the little finger is abducted into the palm of the finger to form a complete movement, which is performed 10 times.
2. Stretch the five fingers into the palm. Starting from the little finger, the five fingers are gathered inward in order to make a fist, and then the thumb is abducted into the palm of the finger to form a complete movement, do 10 times
[Action points] Adduction and extension should be as full as possible, and the speed should be moderateHow do women perform foot strength training?
A. Toe flexion and extension
[Action method]Lay your feet flat on the ground. Bending and stretching the toes forcefully is a complete movement. 12 times/group, 2~3 groups.
B. Foot rub
[Action method]Sit with your legs bent on the mat, with the soles of your feet facing each other. Rub the soles of your feet quickly for 20 to 30 seconds, 2 to 3 times. 【Action】Sit up at the waist, straight arms and hands on the ground; stretch your calves slightly forward, bring your feet together 1~2 cm from the ground.
Quickly tap the inner side of the feet with each other, 20~30 times/group, 2~3 groups.
Special emphasis should be placed on the coordination of breathing and movement. “Exhale forcefully, relax and exhale”, “inhale and breathe out”, and strive to complete the action with abdominal (deep) breathing is the key.
If you have never experienced strength training, you might as well try women’s movements first. It can increase the weight and reduce the number of times. For example, 8~12 times/group, just do 3~4 groups.
If your physique is not bad, you might as well use 6~10 days to choose 2~3 parts of this chapter for practice the next day. Through training, you will find your favorite 2 movements in each part, and use them as your usual exercises.