Eight actions, from fitness bottlenecks

Year round to repeat a fitness program, a fitness plan that practitioners can easily enter the bottleneck status, other muscle is not effectively exercise, physical development to balance.

Therefore fitness tricks more is a good thing.

To do this, we introduce eight new fitness action.

They look not weird – so you're more of a fitness club will not be embarrassed. They are actually from several traditional high fitness improvement actions, very effective.

On these eight action, you have two choices, are feasible, simply throw away the previous programme, the eight actions into a new exercise plan.

If you select the second case, in accordance with the following schedule:

This program began as a group, labeled a, b, two actions for complete rest again.

Rest 1 minute and repeat just such a large group of actions. That a total of 3 times.

The remaining three groups of actions.

Recommendation of the week to choose non-consecutive three-day practice.

Action recommended physical activity

1a

Burst stretching around the 6 times

1b

Small stones around the 10 action

2a

Under a single foot Crouch left 8 times

2b

Horizontal lift dumbbell 8 times

3a

12 dumbbell swing

3b

Spider-man-push-up left 8 times

4a

Single-leg stand leaning left 10 times

4b

The rowing motion 15 times

1a., burst stretching

Stand right hand hold a dumbbell, lifting height of the header.

Note the contraction of the muscles of the trunk, hips, the body firmly prop, ready for a shock. Then burst into his head, while the whole dumbbell feet before and after separation, left foot forward step, right foot step toward the back. And then back to the start position and repeat the action. Complete the required number of right hand before changing your left hand.

Action 1b., small stones

Do traditional push-up position, but t

he hands are placed on both sides of the ball in Switzerland, the fingers toward the front. Contraction of the gluteal muscles, legs straight. Lift the right leg, lifting the right knee to the chest and back bracket straight for another leg elevation and rotation for leg, until the completion of the proposed practice times.

2a, under a single leg squat

Looking for a bench, at few steps distance from stool, double handheld a dumbbell (or gravity, medicine ball are line) in front of him.

Back to right foot instep in stool. Keep upper vertical, and then left at the foot of the squat as far as possible the thigh area parallel to the ground, then stand up. Complete the appropriate number of times before for leg.

2b, horizontal lift dumbbell

Lying on the ground, two legs straightening are close to each other, the hands each hold a dumbbell, Palm relative, on the arm reach the floor, forearm is vertically upward.

Shrink butt muscles and scapula, lifting weights. Put down the elbows should be received by the body.

3a, dumbbell swing

Stand feet shoulder width apart, hands in tandem to seize a dumbbell, arms hanging at the front.

Body squat, hip push back, let down to the legs of dumbbell. And then the moment to stand up and take up to the chest before the dumbbell, arm to straighten. This completes an action. And then smoothly completed suggested times.

3b, Spider-man-push-up

Do standard push-up prepared positions, but put his feet on the bench.

Note lift hips, and the body to a line, then slowly bend the elbow, let the chest close to the floor, while the right knee to the right elbow, looks like the "Spiderman". And then hang up when the right leg stretched, bent down and change the left leg. This in turn switch legs.

4a, single-leg stand bent

Stand two feet slightly wider than the shoulder, back up the right leg off the ground, the hands are placed in front of the body.

Gluteal muscle contraction, right foot push back, leaning forward until the upper body is parallel to the floor.

And then rebound starting position. Complete the suggested times and then change legs.

4b, boating campaign

On the Smith machine is set to the location marked by the hips, seize the dash into the supine position, Palm heel support, both distance backwards slightly wider than the shoulders.

Note the body to keep straight, and then using the back muscles to the chest to the dash. Then slowly put themselves down to straighten the arms.

(Practice editing: Tran Hung Wong)