The first exercise of the opening year to make a bell?
The other day, our colleagues in the office said with great interest that they were going to experience a Pilates session, and they were full of joy to buy a complete set of equipment, and the excitement did not last for two hours, and they were gradually moving towards the camp of dissuading the players.
"The teacher asked me to switch from Pilates to yoga, and finally reluctantly let me practice Pilates, I never thought my hands could shake so much..."
"But if the wallet allows, Pilates should still be able to save my body."
I believe that many girls have similar problems, normal weight looks very thin, full of vitality under the appearance, but in fact, weak, even no "muscle" to speak of, gently push, let the Buddha fall to the ground in the next second.
In particular, the flesh on the arms, although not much, can really be described as "soft and glutinous".
Subconsciously pinched the flesh on my arm, well... The fat hoarded during the New Year also crept up on the arm silently. One second I was worried about my worship meat, and the next second big data pushed Zhang Jiani's new year and new sports for me - [stick bell], a way of exercise that I have never heard of, the "weapon" waved is like a mace, no additional equipment is required when exercising, it seems that the action is not complicated, pick, swing, shake... Transform into a female warrior in the fighting arena in a second.
Watching the beautiful sister "kill all sides" and attack with a heavy "stick", she is very handsome with both hands and hands! According to Zhang Jiani, this sport can train our upper body well, the effect on the arm is particularly obvious, one key to collect into my favorites, frightened it, my worship meat!
You should not be the only one who wants to try this sport, when others are still playing frisbee and rugby, you have already picked up the "fairy stick"!
If the name "Bang Bell" is a little unfamiliar, I have seen "Wrestling! Daddy's sisters should be familiar with this image, and the wooden stick wielded by Mahavira's daughter during physical training is the predecessor of modern stick bells.
The rod bell originated from the ancient Persia, Indian strength training system, is the world's oldest strength training equipment, because the center of gravity of the rod bell is far from the position of the hand, how to control the rod bell and balance the weight is the difficulty of this sport.
COCO had the opportunity to interview Zhang Jiani's basebell coach to see how the coach's basebell should be played.
Nickname: Sara Xiaosong Devil
Occupation: Founder of MovementPro / Strength and Conditioning Coach / Tattoo Artist
COCO: How long has it been since the first contact with the bells?
Sara: From the summer of '18 to the present.
COCO: Who is the best fit for stickbells?
Sara: Fitness whites can be practiced from professional athletes, in layman's terms, both men and women, young and old.
COCO: What are the main training areas and benefits of practicing the rodbell?
Sara: First of all, the bell training is different from bodybuilding training, not the training idea of training legs today, back training tomorrow, and chest training the day after tomorrow, but to practice movement, practice techniques of different angles and different displacements, and at the same time achieve the purpose of improving physical fitness.
Secondly, the technical action of the rod bell is not only a muscle participating in the movement, when the action is very beautiful and in place, it is the muscles of the whole body that cooperate with each other, so the bar bell movement is more concerned with the action itself, not the muscle itself. For example, when you watch a beautiful dance performance, you are admiring the fluidity and elegance of their movements, not watching their muscles exert strength and so on.
Finally, the most prominent thing about the bell is that it allows one's upper limbs and core to be more involved in physical training. After continuous training, some practitioners will tell me that their weakness and soreness in the back and neck caused by sitting for a long time never again appeared. Some practitioners will tell me that their usual strength exercises have improved significantly, and their shoulder flexibility has also improved greatly. At the same time, I can also see the obvious sense of line in their upper limbs and back, as well as a strong sense of core power when doing movements.
COCO: It's true that Lollipop is a hard-to-find course in the fitness industry?
Sara: There are relatively few people who practice, fewer teachers who can teach, and fewer studios that offer bell classes. The technical action of the stick bell is not something that can be achieved in a day or two, and it takes time to learn to teach by yourself, so it is true that a vote is difficult to find.
COCO: What preparations do you need to make for your first basebell exercise?
Sara: It's best to wear a pair of fitness gloves (very abrasive at first) + a professional lollipop teacher
COCO: What do you mean by "Flow" when you play with the bell?
Sara: Flow is a series of all movements, the effect of one movement is very effective, and stringing different movements together can greatly improve the effect of practice. For example, there are 5 movements in a class, and finally we can string these five movements together, from left to right with the music to appreciate and feel our movements and power.
COCO: What are the precautions for playing a barbell exercise?
Sara: Roll the foam roller before exercise and stretch it after exercise.
For Sara, the charm of the bell movement is that the change of its movements is not only training the body but also the brain, its challenge to the weight is not to exert force, but to achieve the effect of increasing the weight through familiar techniques, and the flow rhythm with rigidity and rigidity in the soft makes her immersed.
Stick bell throwing
When the rod bell is extended a little longer, it becomes another training equipment - hammer bell, shaped like a giant lollipop, nearly twice the length of the stick bell, the end of the slender body is connected to a "shot ball", advanced players of the stick bell often try to hammer the bell, the two action force and movement trajectory are often connected.
There is a saying, hammer bells are more of the favorite of type men, our fitness girls are still keen to pick "fairy sticks" ~
If stick bells and hammerbells need to be practiced more correctly under the guidance of a professional coach, if you want to try other "bell" sports, it is better to check out these types, which are small, low difficulty factor, and easy to use at home.
Fashionable girls must have bags to match when they go out on the street, and fashionable fitness girls even have "bags" for sports equipment. Not only does it look like a fat dun bag, but even the color scheme is macaron pink or fresh green, full of girly heart. Kettlebells are divided into hard kettlebells, competitive kettlebells and soft kettlebells, soft kettlebells are recommended at home, not easy to smash the floor and will not hurt the body.
Image source: Little Red Book @ West Lin_
Image source: Little Red Book @JOINFIT
The kettlebell usually has lifting, pushing, swinging, lifting, and throwing movements, and can effectively train the hips, legs and core muscles with squat movements. When doing gluteal bridges, you can put the kettlebell on the body to increase strength training, and the effect is double! It can be said that to train buttocks at home, only one kettlebell is needed.
Image source: Little Red Book @ Eva Little Long Legs
Dumbbells are the universal assistant of strength exercise, arms, shoulders, chest, back, core and hips and legs can be trained, every iron girl can not do without dumbbells, and the more powder the dumbbells, the more ruthless the iron!
Image source: Xiaohongshu @ZhuangKiao
In this CO's opinion, with dumbbells, getting rid of worship meat and side milk is twice as effective. Usually when practicing the online slimming arm tutorial, you can add 1KG dumbbells to yourself, don't think that mineral water bottles can be used as a substitute, you will feel really fragrant after really using dumbbells for training!
Screenshot from Xiaohongshu blogger @Clamp Ma Amanda
Look at Li Ruotong's shoulder and arm muscles, my aunt's muscles are really not covered, and I can't have a problem punching two of them.
Jin Chen is also a fan of iron level ten, playing dumbbells handy, look at this muscle line, sure enough, female stars can not be anyone.
After strength training, everyone must remember to stretch well and relax the muscles of each part, otherwise you will not even be able to lift your mobile phone the next day.
Right angle shoulders, swan arms are about to say hi hi to us, and the "bell" style movement is play~
Image source: Sina Weibo / Xiaohongshu / provided by interviewee