A complete collection of family fitness weight loss methods to make you feel more comfortable in fitness and weight loss

Many people still know about the methods of weight loss in fitness, and the methods of weight loss in fitness are divided into home and gym, and the methods of family and gym are different. I believe many people don’t know about the methods of weight loss in home fitness. So, what are the methods of weight loss in home fitness? Let’s learn about it together.

　　Good Squat

　　First of all, goblet Squat is a variant of squats, so the movement mode is exactly the same, and the load intensity is much smaller than that of barbell squats, which is easy to control, so in the "double Squat" The effect of the "leg squat" action mode awakening is not good! For example, the goblet squat can strengthen the angle control of the torso. With the assistance of dumbbells, if the torso is too tilted forward, the lower end of the dumbbell will leave the body. If the torso is too vertical or has a problem with the squat rhythm, the movement will be very stiff and lose balance. Secondly, the goblet squat is assisted by dumbbells, making the movement control more refined, especially the trunk part, so it is very effective for activate the corresponding core muscles. For example, the chest tightening problem and abdominal tightening problem. Third, the load of goblet squat is very Lightness allows you to have the conditions to examine the defects of your technical movements, such as depth problems, knee orientation problems, station distance problems, and respiratory rhythm problems, etc. Here, the editor wants to say that breathing is particularly related to the core tightening in the movement. Many failures in heavy weight tests are related to the core collapse caused by abnormal breathing, so you should take this opportunity to carefully understand the relationship between breathing and core tightening in squats.

　　Side-loading scissor squats

　　Second-load scissor squats

　　Second-load scissor squats are used in any warm-up related to lower limbs. The rate is very high, and it is also true in strength training, even if you do not plan to practice the lower limbs. The partially loaded scissor squat is an advanced form of scissor squats, which mainly adds the challenges of core control. First of all, for scissor squats, it is a basic movement mode of the lower limbs, so it is very necessary to do it before strength practice. Secondly, the scissor squats are focused on different muscles, the front and rear legs are focused on hip extension, and the back legs are focused on knee extension, so the effect on corresponding muscle activation cannot be underestimated. In addition, the scissor squats do different exercises at the same time, and The instability is significantly higher than that of squats. With the participation of the partially loaded dumbbells, it has good effects on activation of the motion control system, proprioceptive activation and core stability activation.

　　Single-leg deadlift

　　Many people treat this action as a training project, but who says it cannot be used as a warm-up? The editor often uses 3×10 barbell squats as a deadlift warm-up! The benefits of single-leg deadlift are far more than activation of the gluteus maximus. Due to the addition of unstable factors, it has a very effective effect on muscle activation in a circle of the hip joint. OK. Also, if you are a perfectionist and have very strict requirements on your spinal posture, then the deep small muscle groups around your spine will be woken up.

Stand up, one arm push forward

Don't be blinded by the phenomenon. This action activates the core and power chain, and has nothing to do with bench presses, so it doesn't make sense if you do both hands at the same time! First of all, this preparation posture is not completely straight, because it is not a state of movement at all. We need to lean our torso slightly forward and slightly bend our hips and knees. Then we do single When pushing the arm resistance forward, you should always pay attention to tightening the core to ensure the stability of the body, and at the same time experience the transmission of strength along the diagonal chain of the body, such as from the left hand to the right abdomen.

Dumbbell single-arm snatch

　　In the last part of the special warm-up, I like to do some explosive exercises, especially when I will practice explosive movements. The reason is very simple. The working mode of the neuromuscular system of explosive exercises is different from the medium and slow force, so it is necessary to activate it specifically. In addition, explosive exercises often require seamless movements in each link. Connect, so the lighter explosive warm-up can integrate the power chain! The above movements are not standard, but a reference template. You can increase or decrease according to your needs and design new movements in theory. For example, today's exercises are mainly based on upper limb strength such as bench presses, so activation exercises such as balance pad push support can appear during warm-up. In addition, special warm-up is special warm-up, and general warm-up is general warm-up, both have their meanings

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