【One-day training sharing】
Squat & deadlift without backache throughout!! There is progress in the core!
The next time you do deadlifts & free squats & Smith can add weight
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Hip blinking problems
Free squat blinking, Smith does not blink
It is related to muscle tension in the back of the thigh
Stock four is more involved in squats
The hind legs are more involved when squatting
Stretch well before training in the future!
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Overall, it was also a satisfactory independent training!
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Warm-up group 🏋🏻 ♀️
Bodyweight squats, 15 * four sets
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Formal Group 🏋🏻 ♀️
1⃣️ Free squat, 10kg*15pcs*4 sets
• Maintain a neutral position and grasp the ground with the sole of the foot to avoid unstable forefoot instability when squatting.
· Bend your hips first and then bend your knees to squat, trying to keep your calves perpendicular to the ground. Align your knees with your toes and avoid buckling your knees. Squat until your thighs are parallel to the ground and imagine what it feels like to sit back in a chair. Restore the hips to dominate the squat when standing, always keeping the knees slightly bent.
· Squat and inhale, squat up and exhale. Exercise the lower gluteal muscles and the junction of the hips and legs.
2⃣️ Wide Smith squat, 20kg * 15 * four sets
Wide squats. Outer eight stands with his feet slightly forward. The pole falls on the trapezius muscles and holds the hands at the same distance.
Consistent with free squat requirements.
Squat inhale, squat up and exhale. Exercise the lower gluteal muscles and the junction of the hips and legs.
3⃣️Romanian deadlift, 15kg*15pcs*four sets
Stand with your feet shoulder-width apart with your toes facing forward. Sink the shoulders, keep the shoulder blades stable and tighten the core.
· Dumbbells in both hands and arms hanging down naturally. Flex your hips to the maximum level backwards, keeping your calves on vertical ground for the entire time to avoid buckling your knees. Fall slowly, get up fast.
• Inhale down, get up and exhale. Exercise the glutes, biceps femoris.
4⃣️ Arrow step squat, 5kg barbell plate weight * 2* four back and forth
・The knees are in the same direction as the toes, the size of the legs is 90 degrees, squat vertically, the center of gravity is on the front legs, and the hips on the same side dominate the force.
Squat inhale, squat and inhale.
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Aerobic exercise 🏄🏻 ♂️
Slope 6.5, speed 5, climb for 20 minutes.
That's all for today's 🥰 sharing
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#beauty##fitness##减肥 #
