Time flies, and this year is already the tenth anniversary of the launch of Game of Thrones...
When it comes to the epic American drama "Game of Thrones", I believe everyone is familiar with it, among which the role of "Dragon Mother" (formerly known as Daenerys Targaryen) is the audience's favorite!
In addition to the domineering characters, there are also large-scale performances that make people blush, especially in Season 1, the picture of all the fruits coming out of the bath - white and flawless skin, plump and beautiful figure, and a royal family's iconic silver hair, absolutely stunning!
Later, the actor, Emilia Clark, was also named "the world's sexiest girl"; it was also selected as the "100 most beautiful faces in the world", ranking 1st!
Many people think that Emilia "became famous"; but as everyone knows, "Fifty Shades of Grey" was once invited to pay a high film, but she resolutely refused: "I only sacrifice for the role, I will not take off for fame!" ”
In the 10 years since filming "Game of Thrones", she has also been admitted to the hospital with cerebral hemorrhage twice, and passed by the god of death. But when it comes to the official shooting, it is like no one is ok, 100% into the work!
Dedicated attitude, superb acting skills, even Schwarzenegger praised her: "I admire her because she really plays a great role!" ”
In reality, Emilia, regardless of her personality and temperament, is in great contrast with "Dragon Mother"; many people will also spit on her: neither the appearance of the country nor the supermodel figure...
In Emilia's view: every girl has her own unique beauty; there is no need to deny herself for the eyes of others, and change in order to please others!
In addition to her confident, smiling, humorous and cheerful personality, Emilia is quite versatile - not only proficient in Italian, French, German, but also proficient in flute, piano, guitar and other instruments, singing and dancing skills are also quite good!
At the same time, she has always had the habit of exercising and fitness; not to achieve the "beauty" defined by others, but to make herself healthier!
Instead of being anxious about the so-called "white and thin" and "good women are not a hundred" aesthetics, or even blindly losing weight, sacrificing health, adhering to regular exercise, balanced diet, and making yourself more healthy and confident and positive from the inside out, is the most ideal state, isn't it?
For many small partners who are busy at work and have no time to go to the gym, the following Xiaobian will share a set of home training actions - efficient and comprehensive, practical and easy to use, and it is still very friendly to novices, but it must not be missed!
This set of training is divided into three parts: warm-up, strength training, and endurance training, which take about 30 minutes to complete.
First of all, the warm-up session mainly uses several simple dynamic stretching movements to heat up the muscles and improve joint flexibility; then the strength training consists of 3 compound fitness actions that can stimulate and strengthen the muscles of the whole body; and finally ends with high-intensity aerobic exercise to improve muscle endurance.
In this way, it can not only help everyone burn extra calories and shape a well-proportioned and stylish body; it can also improve muscle strength, endurance, flexibility, control, etc. in all directions, and keep the body in a most ideal state from the outside to the inside.
So next, we will take you to learn more about the whole set of training content!
During the warm-up phase, start with a jogging in place for 30 seconds, followed by an alternating 30 seconds of elevated legs; repeat this twice to fully mobilize the muscles of the whole body to heat up. It is worth noting that during the warm-up stage, you don't need to pursue the intensity of the action too much, avoid making the muscles too tired at the beginning, and affecting the quality of training afterwards!
After completing the jogging and leg lift twice, you can enter the following 4 dynamic stretching exercises to further mobilize the muscles and improve flexibility.
First of all, squat for 40 seconds can effectively improve the flexibility of the hip, ankle, spine and shoulder joints. During the movement, keep your spine upright, your arms fully extended, and squat as far as you can to ensure that your heels are always close to the ground. At the beginning of the practice, it is normal to squat with a shallow range; the key is to ensure that the movement is accurately played, and on this basis, gradually increase the size.
Next, the four-legged rotation of the arm, each side of the practice for 30 seconds. Here, on the basis of maintaining the support arm extension and not bending, we need to rotate up and down as much as possible to extend the arm on the other side, and the head rotates synchronously with the arm on that side.
The 3rd action, Cobra shrug for 30 seconds. During the exercise, the spine needs to be flexed and stretched to lift up and down and lower the shoulder blades. In addition, the little partner can also try to exercise off the ground on both knees to increase the difficulty of the action.
Finally, sit in a butterfly position for 30 seconds. While extending your arms widely and closing the shoulder blades on both sides, fully abduct your knees so that they are as close to the ground as possible. Then relax and recycle, extend again, and so on for 30 seconds.
These 4 movements, it is recommended that you practice 2 times according to the recommended duration, and then enter the strength training.
Before introducing the specific strength training content, one thing worth paying attention to is to ensure that there is a sufficient rest of 2 minutes between each group, which is the key to ensuring the quality of training; do not pursue the training rhythm too much, but affect the muscle performance and final effect!
First, the first push-up strengthens the pectoral, deltoid and triceps muscles. It is recommended to practice 3 groups, 6-10 times each, with a 2-minute break between groups.
If regular push-ups are too difficult, you can practice kneeling push-ups or upward push-ups. Usually, the higher the platform supported by the arms, the less difficult the movement.
The second action, weight rowing, mainly stimulates and strengthens the dorsal muscles and biceps muscles. It is also recommended to practice 3 groups, 6-10 times each, with a 2-minute break between groups.
If you don't have exercise equipment such as parallel bars and rings at home, you can also use 2 chairs, or set up a broom grip in the middle of the chair to practice. The key to this movement is to ensure that when pulling up the body, the shoulder blades are gathered backwards, so as to achieve the effect of greatly stimulating the back muscles.
If the difficulty is too great, or the chair grip is unstable, you can also replace the practice of "swimmer style" action; you can even grasp the water bottle with both hands to increase the strength, more significantly stimulate and strengthen the back muscles.
The last action is a squat for the muscles of the lower limbs, or an alternating lunge squat, so you can flexibly choose one of the two. It is still recommended to practice 3 sets, 6-10 times each, with a 2-minute break between groups.
When practicing, it is recommended to use weight-bearing exercises such as dumbbells, barbells or water bottles, after all, a group of 6-10 times of self-weight squats and lunges squats lack any challenge for most novice friends, and cannot effectively stimulate muscles.
If you are not in a position to exercise weights, it is recommended to try the 2 unilateral lower limb training movements of one-legged squat or Bulgarian lunge squat. At this time, after practicing one side, rest for 1 minute, followed by practicing the other side, and rest for another 1 minute; so loop 3 sets.
Finally, the content of endurance training is very simple, you can choose one of the two actions from the opening and closing jump or high leg lifting. Then practice for 30 seconds, rest for 30 seconds, and repeat this 4 times for a total of 4 minutes. Usually for novices, the action of opening and closing jumping will be slightly simpler.