XCO fitness-the most practical multi-functional home equipment

Obesity usually occurs when working people who sit for a long time, because they can't take time to exercise, let alone go to the gym. It is extremely expensive to buy large household equipment. So are there any equipment that is cheap, has full functions and can be used everywhere? (So many requests) In fact, the equipment I want to introduce to you today is so amazing. XCO from the Netherlands, come and see its magical functions!

　　XCO Introduction

　　XCO was designed in the Netherlands. It was first used for shoulder joint diseases. Rehabilitation training. XCO is filled with particulate matter. When the trainer holds the movements, its soft and gradual impact will prevent the recovery of secondary injuries and help the recovery of connective tissue damage. Nowadays, more and more fitness enthusiasts apply it to their own fitness plans. Unlike traditional dumbbells, XCO has the function of increasing weight bearing, and its "dynamic weight bearing" changes at any time as the movement amplitude changes, bringing more wonderful feelings to your training.

XCO stand inside and outside rotation

　　Training objectives: Strengthen the rotator cuff muscles that stabilize the shoulder joints.

　　Operation 1

　　Key points: Stand, your feet naturally open as shoulder-width as shoulder-width, your knees slightly bent, your waist and back are straight, your arms clamp on both sides of the body, your elbows are 90 degrees, your hands hold XCO, your palms facing upwards; both forearms cross and open on the front side of the body, repeat for 12 to 15 times, do 4 to 6 sets, and rest for 1 minute between groups.

　　　Precautions: During the movement, your arms should be as close to both sides of the body as possible, and your shoulders are relaxed.

　　Operation 2

　　　Key points: Stand, your feet naturally separate as shoulder-width as shoulder-width, your knees are slightly bent, your waist and back are straight, your arms open outwards, your elbows are 90 degrees, your hands hold XCO, and your palms face each other; forearms make XCO rotates up and down on both sides, repeat for 12 to 15 times, do 4 to 6 sets, and rest for 1 minute between groups.

　　Precautions: The elbow joints on both sides are slightly lower than the shoulders, and the shoulders should be relaxed as much as possible.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search for "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

　　Introduction to common anaerobic equipment in the gym

　　How to choose dumbbells? Fitness bar teaches you to buy dumbbells!

　　　Dumbbell VS 反的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的的� Group, rest for 1 minute between groups.

　　　Precautions: When lifting upward, the amplitude should not be too large, the arms should be driven upward, and the shoulders should be relaxed.

　　　Operation 2

　　Key points: Stand, naturally separate your feet with shoulder width, straighten your waist and back, bend your knees, bend your body to bend at 45 degrees, open your arms on both sides of the body, elbows and joints slightly bend, hold XCO fist eyes downward; straighten your chest, and the shoulder blades drive your arms to shake up and down, repeat for 12 to 15 times, do 4 to 6 groups, rest for 1 minute between groups.

　　Precautions: When lifting upward, the amplitude should not be too large, the arms should be driven upward, and the shoulders should be relaxed as much as possible.

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

　　Don't go out for exercise, 3 family aerobic fitness equipment recommendations

　　You deserve to have, the function of fitness gloves!

　　What is Huling? Characteristics of Huling's training? Detailed explanation of Huling fitness

XCO boxing function training

Training objective: Strengthen muscle strength when punching The force control.

　　Key points of action: Stand in boxing, exert force from shoulders and arms, and turn to swing punch mode, then twist the waist and then transform into hook mode. During the process, feel the XCO impact force at the end of the action. Repeat the action 15 to 20 times, do 4 to 6 sets, and rest time between groups for 1 minute;

　　　The elbow joint is slightly bent, hold the XCO fist and eyes down with both hands; thrust the chest, and the shoulder blades drive the arms to shake up and down, repeat for 12 ~15 times, do 4 to 6 sets, rest for 1 minute between groups.

　　XCO running function training

　　Training objectives: Strengthen body coordination and frequency control during running.

　　Key points of action: Hold XCO with both hands to lift your legs high, always keep your elbow joints 90 to 120 degrees, swing your arms, lift your legs alternately to the thighs parallel to the ground, 30 to 60 seconds is 1 set, do 4 to 6 sets, rest for 1 minute between groups. 　　XCO jump function training

　　Training objectives: Strengthen the pre-swing force and body coordination during jumping.

　　Key points of action: Hold XCO in both hands when jumping vertically and squatting, pre-swing your arms backward to a large extent, jump up and down in the air to complete the up and down arms swing once, restore the grounding position as a preparation, repeat 8 to 10 times, do 3 to 4 sets, and rest for 1 minute between groups.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

Introduction to common anaerobic equipment in the gym

　How to choose dumbbells? Fitness Bar teaches you how to buy dumbbells!

　　Dumbing vs. kewling, the difference between dumbbells and kewling