Pullups 1
There are many ways to train
Beginners may consider uploading with max time
Do 3-5 sets with 1-2 minutes rest between sets
If you can't do it once
You can use a chair to support it
Reduce burden weight
Triceps Lift Training2
Hands on a chair
Both hands and heel on ground
Sit slowly
Stand with your arms until your elbows are bent vertically
You can start with groups of 15 times x3 (the number of times increases depending on your physical condition)
Training3 rod support
Upper body supported by elbows
Elbow perpendicular to shoulder
Pull up abdomen
Raise body so that abdominal muscles are in center
Keep your pelvis straight and knees straight
Keep your body still and breathe normally
Maintain movement for 30-90 seconds, repeat for 3 groups
The longer duration, higher intensity
Side twists 4
The body lies flat
Bend your legs and lift them up
Caviar parallel to ground
Hands can be placed on chest or on both sides of ears
15~30 times each time, 4 groups
Try to keep your body in a stable position
Lower back should be close to ground and cannot be lifted
Superman Workout5
Face to floor and lying down
Arms and legs up
Stay 3 seconds, return to prep
10~15 times each time, make 3 groups
1 minute rest between groups
Workout6 push-ups
You can do 3~4 groups of 15 times
"Wait three seconds before standing up"
1 minute rest between groups
I will share several sets of push-up training methods at same time
Share several sets of push-up training methods
1. Keep your hands shoulder-width apart
2. Increase parallel distance of both hands
Open your arms to elbow joints and place your palms on ground
3. Hands closing
4. Arms crossed up and down
5. Hands crossed up and down with palms facing each other
Remind everyone
Long strength training
Let body lose its flexibility
After every strength training session
Don't forget to relax and rub your muscles in a tense position
Simultaneously stretch your muscles
For muscle flexibility!
May 15, 2023
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