The most lazy people at home w
Qiangshen can teach you a set
in fitness equipment trained on the worn out, do not have to follow the dance music sweat, as long as you follow the training, in order to slow the pace of doing a few simple strength training moves, you can receive is clear The effect of weight loss.
"how could it?" You may ask. However, the facts have proven that this new method adopted by the body to do the slow movements can be controlled completely so that your muscles fatigue in order to help you lose weight muscle. So that high-intensity action of the muscles take longer recovery period, generally from 3 to 7 days (the general strength training 1 day of rest).
this time-saving exercise can be done at home. The beginning of a week to do 2, 5 weeks later reduced to 1 week 1. This time, do not say you did not have time to exercise yo!
1. Kiss knee pillow lying up
equipment: a pillow
the effectiveness of the goal: triceps muscle and
A: hands and knees to control the balance, his arms straight up. Your body with shoulder-length from the knee should form a straight line. The former head of the pillows on the floor.
B: as far as possible, slowly bend Shuangzhou, lower torso until your mouth and kiss the pillow. Over time, your speed down the prone position should be more and more slowly.
2. Yiqiang squat
equipment: two pillows
the effectiveness of the goal: quadriceps
body leaned on the wall, feet shoulder width with separate, a big step away from the wall. Hold hands and a pillow, another pillow placed under the body on the ground. Along the upper part of the body is sliding down the wall until your knees bent 90 degrees vertically and ankle. Then in the hands of the pillow support in the shoulder, forced to stand up under the back wall, heels pressed forward to the ground. Control of some of the time as long as possible. When you feel may be affixed to the back wall can not, the body slowly sliding down Shunzhao Qiang, who sit on a pillow under. In order to greater effectiveness, you can increase the control of the time, or hand weights.
3. Push shoulder
equipment: chairs, dumbbell (mineral water bottles), pillows
the effectiveness of the goal: the shoulder and triceps
A: sitting in a chair, put a pillow after shoulder. Under close to the back chairs, curved Shuangzhou, dumbbell shoulder-length example, the relative palm.
B: slow as much as possible to launch the arm to move upward. Slowly start to recover arms. Once you to the 8th, which should increase the weight of the dumbbell or a long delay.
4. Slow boat
equipment : A bench or table, a pillow
the effectiveness of the target areas: the back
A: right leg to the knee on the bench frame on the pillow. Straight left leg, hip cocked back, his right hand instead of horizontal ones stool, dumbbell left hand, left arm straight with the vertical surface. Keep back and neck parallel with the floor. Eyes look down.
B: slowly bending his left arm, the dumbbell will be referred to under the armpit. Dumbbell slowly put down as much as possible to do several times, and then for the side to do. Once you achieve 8 per side, that should increase the weight of the dumbbell or a long delay.
5. Taitun sit with bent knees
equipment: pillows, mattress
the effectiveness of the target areas: abdominal muscle
A: supine on a mat, legs bent, feet flat on the ground, put his arms extended on both sides of the body, palms down, head resting on the pillow. Lower back close to the ground.
B: slow as far as possible into the chest to knees, so that the buttocks off the ground. And then slowly return to starting position. As much as possible to complete more than a few repeat, back at the same time close to the ground.
6. Step Tizhong
equipment: steps, dumbbell
the effectiveness of the target area: leg
A: feet standing on a stage before hand, heels hanging over the steps outside. Hand railings keep the other hand dumbbell, in order to warm-up, the first toe in order to speed up and down Britain even a few. As far as possible, and then slowly bring the body, the body weight of pressure on the toe.
B: super-slow speed in order to lay down their heels until they are below the stage. The body again, and then the focus of pressure to repeat in the handheld soon.
7. Crook of the arm move
equipment: chairs, pillows, dumbbell
the effectiveness of the target areas: arm muscle
A: sitting on a chair, shoulders slightly forward, shoulder pads after a pillow. The dumbbells holding hands, arms bent, lift dumbbells with shoulder-length before.
B: slow to open Shuangzhou as far as possible, to lay down their arms vertical, and keep both hands on both sides of the Shuangzhou close to the body. Repeat as often as possible. Once you can do 8 times, that should increase the weight of the dumbbell or a long delay.
8. Fu door squat
equipment: door frames
the effectiveness of the goal: gluteal
at the entrance, to separate your feet shoulder width. Faced with the door handle to seize the edge. Slowly bend knees to 90 degrees. As far as possible, stay a long time, and then stood up and slowly return to starting position. 8 do squat.
"how could it?" You may ask. However, the facts have proven that this new method adopted by the body to do the slow movements can be controlled completely so that your muscles fatigue in order to help you lose weight muscle. So that high-intensity action of the muscles take longer recovery period, generally from 3 to 7 days (the general strength training 1 day of rest).
this time-saving exercise can be done at home. The beginning of a week to do 2, 5 weeks later reduced to 1 week 1. This time, do not say you did not have time to exercise yo!
1. Kiss knee pillow lying up
equipment: a pillow
the effectiveness of the goal: triceps muscle and
A: hands and knees to control the balance, his arms straight up. Your body with shoulder-length from the knee should form a straight line. The former head of the pillows on the floor.
B: as far as possible, slowly bend Shuangzhou, lower torso until your mouth and kiss the pillow. Over time, your speed down the prone position should be more and more slowly.
2. Yiqiang squat
equipment: two pillows
the effectiveness of the goal: quadriceps
body leaned on the wall, feet shoulder width with separate, a big step away from the wall. Hold hands and a pillow, another pillow placed under the body on the ground. Along the upper part of the body is sliding down the wall until your knees bent 90 degrees vertically and ankle. Then in the hands of the pillow support in the shoulder, forced to stand up under the back wall, heels pressed forward to the ground. Control of some of the time as long as possible. When you feel may be affixed to the back wall can not, the body slowly sliding down Shunzhao Qiang, who sit on a pillow under. In order to greater effectiveness, you can increase the control of the time, or hand weights.
3. Push shoulder
equipment: chairs, dumbbell (mineral water bottles), pillows
the effectiveness of the goal: the shoulder and triceps
A: sitting in a chair, put a pillow after shoulder. Under close to the back chairs, curved Shuangzhou, dumbbell shoulder-length example, the relative palm.
B: slow as much as possible to launch the arm to move upward. Slowly start to recover arms. Once you to the 8th, which should increase the weight of the dumbbell or a long delay.
4. Slow boat
equipment : A bench or table, a pillow
the effectiveness of the target areas: the back
A: right leg to the knee on the bench frame on the pillow. Straight left leg, hip cocked back, his right hand instead of horizontal ones stool, dumbbell left hand, left arm straight with the vertical surface. Keep back and neck parallel with the floor. Eyes look down.
B: slowly bending his left arm, the dumbbell will be referred to under the armpit. Dumbbell slowly put down as much as possible to do several times, and then for the side to do. Once you achieve 8 per side, that should increase the weight of the dumbbell or a long delay.
5. Taitun sit with bent knees
equipment: pillows, mattress
the effectiveness of the target areas: abdominal muscle
A: supine on a mat, legs bent, feet flat on the ground, put his arms extended on both sides of the body, palms down, head resting on the pillow. Lower back close to the ground.
B: slow as far as possible into the chest to knees, so that the buttocks off the ground. And then slowly return to starting position. As much as possible to complete more than a few repeat, back at the same time close to the ground.
6. Step Tizhong
equipment: steps, dumbbell
the effectiveness of the target area: leg
A: feet standing on a stage before hand, heels hanging over the steps outside. Hand railings keep the other hand dumbbell, in order to warm-up, the first toe in order to speed up and down Britain even a few. As far as possible, and then slowly bring the body, the body weight of pressure on the toe.
B: super-slow speed in order to lay down their heels until they are below the stage. The body again, and then the focus of pressure to repeat in the handheld soon.
7. Crook of the arm move
equipment: chairs, pillows, dumbbell
the effectiveness of the target areas: arm muscle
A: sitting on a chair, shoulders slightly forward, shoulder pads after a pillow. The dumbbells holding hands, arms bent, lift dumbbells with shoulder-length before.
B: slow to open Shuangzhou as far as possible, to lay down their arms vertical, and keep both hands on both sides of the Shuangzhou close to the body. Repeat as often as possible. Once you can do 8 times, that should increase the weight of the dumbbell or a long delay.
8. Fu door squat
equipment: door frames
the effectiveness of the goal: gluteal
at the entrance, to separate your feet shoulder width. Faced with the door handle to seize the edge. Slowly bend knees to 90 degrees. As far as possible, stay a long time, and then stood up and slowly return to starting position. 8 do squat.
