In the last 14 "Best Head-to-Heal Fitness Training" series, we introduced three training programs. Continue our journey of body sculpting today.
Fourth, give the "almost inactive" 5 minutes flat support continuously
Action: prone flat support, elbow plate support, leg lift plate support, side plate support
Content: 1 minute prone tablet support, 30-second elbow plate support, leg lift plate support 30 seconds on each side, side plate support 30 seconds on each side, 30 seconds prone flat support, 1 minute elbow plate support. A total of 5 minutes.
Five, 6-minute daily training for 4 minutes
People are living a busy life, and sometimes it is difficult to maintain fitness and achieve a healthy work and life balance. This is why high-intensity interval training or Tabata (interval training) has become so popular. The most basic forms are introduced here. Interval training includes 20 seconds of hard training and 10 seconds of rest.
There is a 6-week Tabata-style training program designed to make it harder for those who are in the middle! If you dare, just try it! Remember, strength is the key!
Week 1:
Do each exercise for a total of 20 seconds, and do as many as possible in a given time. Then rest for 20 seconds before proceeding to the next exercise. Do 2 sets for each set of exercises and 3 times a week.
Specific exercises: fast squats, standing ups, hiking, jumping
Week 2:
Do a total of 30 seconds for each exercise, and do as many as possible within a given time. Then rest for 20 seconds before proceeding to the next exercise. Do 3 sets of exercises each time, and do 3 times a week.
Specific exercises: fast squats, standing support, hiking, push-ups
Week 3:
Do each exercise for a total of 20 seconds, and do as many as possible in a given time. Then rest for 10 seconds before proceeding to the next exercise. Do 3 sets of exercises each time, and do 3 times a week.
Specific exercises: fast squats, standing ups, hiking, jumping
Note: An important part of this training is the intensity of your practice. If you are not exhausted after you finish, your efforts are not enough!
Week 4:
Do a total of 30 seconds for each exercise, and do as many as possible within a given time. Then rest for 10 seconds before proceeding to the next exercise. Do 4 sets of exercises each time, and do 3 times a week.
Specific exercises: fast squats, standing support, hiking, push-ups
Week 5:
Do a total of 30 seconds for each exercise, and do as many as possible within a given time. Then rest for 10 seconds before proceeding to the next exercise. Do 4 sets of exercises each time, and do 4 times a week.
Specific exercises: fast squats, standing ups, hiking, jumping
Week 4:
Do a total of 40 seconds for each exercise, and do as many as possible in a given time. Then rest for 10 seconds before proceeding to the next exercise. Do 5 sets for each set of exercises and do 4 times a week.
Specific exercises: fast squats, standing support, hiking, push-ups
Proper interval training is a wonderful way to get healthy in the shortest amount of time. It enhances cardiovascular health, reduces fat, and increases muscle strength.
Sixth, hip training at home
Actions and content: vertical support / weight-lifting (10 groups, 3 groups), hips / hips / hip bridge (20 groups, 3 groups), free weight (15 times a Group, do 3 groups), kick after kicking (15 groups, do 3 groups), prosthetic side lift (fire hydrants) / abduction knees (15 groups, do 3 groups), sit against the wall (wall sit) / squat / sitting on a chair (45 seconds in a group, do 3 groups), seat squat (10 times a group, do 3 groups), jump box jump high (8 times a group, do 3 Group), mountaineering running/knee joint bending (10 groups, 3 groups), side-side lifting legs (10 groups, 3 groups).
(To be continued)
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