Everyone said that when they were able to find a companion during sports, the motivation for sports would be relatively large, but every time he went to the gym with a male (female) friend, he did his job, did you do it for you? Today, I introduce a few five sets of actions that make everyone blink, but the fitness effect is full, let you date while exercising, and increase the fun between lovers!
First group
Put on the push-up position and clap your boyfriend with each other when the arms are straight.
Do 3 sets of 3 groups and rest for 10 seconds.
When doing push-ups, you train the muscles of your pectoralis major and arms, but when you vacate one hand and ta high, you must use all your strength to maintain balance at that moment, so there is also exercise to your core. Muscle group.
Second Group
Slowly sit back with my boyfriend and join hands, and slowly stand up with the strength of the buttocks when you get up.
Do 20 sets of 3 groups and rest for 10 seconds.
This action will actually test the tacit understanding between the couple. If one party accidentally pulls too much force or someone can't support it, it will easily fall. The difference between a two-person squat and a single squat is that in addition to the hip output, your arm will work with the upper body.
The third group
The boys and girls face the opposite direction, the girls put their feet on the shoulders of the boys, and the hands are supported on the boys' ankles (small petty legs), and the two together use the arms to support the body to do push-ups.
Do 3 sets of 3 groups and rest for 10 seconds.
This advanced version of the push-ups will be more tired. For girls, the height of the feet is parallel to the head, so the girl's arm has more strength; for boys, it is equivalent to 50% of the weight.
Fourth group
After the two men grabbed the horizontal bar, the girls clamped the waist of the boys, and the two men simultaneously made a pull-up action.
Do 5 sets of 3 groups and rest for 20 seconds.
I don't know if you usually train your back muscles? If the back muscles are too weak, it will make us unconsciously hunchback or often neck and shoulder pain! However, the pull-ups can effectively train the back muscles. Compared with the single-body pull-ups, when the girls tighten their feet on the waist, they can help them lose a little weight. It will be easier, and the weight will be increased for the boys. Effect.
Fifth group
After the koala-style hugs the boy's waist, ask the boys to help your hips slightly, and the girls let go of their hands (the legs still have to clamp the boys' waist) and slowly lie back and face down. Start doing sit-ups on the waist and waist.
Do 5 sets of 3 groups and rest for 10 seconds.
Is the general sit-ups tired? Come to a higher level of difficulty! This action will train the inner thigh muscles and abdominal muscles of the girl, and unlike the general sit-ups, the upper abdomen or the lower abdomen can only be used alone. To complete this whole movement, the muscles of the upper abdomen and the lower abdomen will be used. ! For the boys, it is necessary to contribute all over the body, because not only must the female partner be supported, but also maintain a balance and stand still, do not let the girl fall.
The sixth group
Exercise area: gluteus hamstring, core, balance and stability of the inner thigh muscles.
1. Stand facing each other and hold your hand.
2. Do it one at a time: Lift your right leg.
3. Then, bend your left leg into a lunge position and stretch your right leg as much as possible. Do not touch the ground with your right foot.
4. Try to completely extend the left leg so that the left thigh is parallel to the ground.
5. Hit all the power on the left heel, tighten the core (especially the abdomen and back muscles), and then return to the starting position. Repeat and keep your right foot from touching the ground.
Do 10-15 times and continue for the other leg.
Group 7
Lifting legs Exercise areas: lower rectus abdominis, psoas muscle, upper rectus abdominis and transverse abdominis.
1. One person stands, one lie down, the head is placed in front of the standing person's feet, and the two hands grasp the standing man's ankle.
2. The person lying down raises his legs to the sky, parallel to the standing companions. Try to keep your legs together and try to straighten out.
3. The standing person pushes your legs back to the ground, keeping the back close to the ground and then stretching the legs to the sky.
4. Repeat. To exercise the abdominal oblique muscles, keep your angles when you push your legs back to the ground.
Group 8 towel rowing
Exercise areas: upper and lower back muscles, biceps, long trapezius, leg muscles; this movement can also stretch the lower back and hamstrings.
1. The two sit face to face, their legs are slightly curved, they are the same width as the hips, and their feet are docked. Sit straight, chest, shoulders down.
2. One person holds the ends of the towel, which is U-shaped, and the other person is in the middle of the towel.
3. Hold the ends of the towel and stretch it backwards. The other person provides moderate resistance and sticks for 3-4 seconds. Our goal is to squeeze the elbow as far as possible and the shoulder blade to squeeze.
Do 10-15 times, substitution
Ninth group
Weights Planks Exercise: Abdominal muscles, limbs
1. A person is doing Planks preparations, elbows on the ground, shoulder width, vertical shoulders, legs apart, and tight body. The body should look like a table.
2. After the position. Another person sits gently on the back.
Hold for 30 seconds - 1 minute.
However, what is the last action, the female ticket will not be angered...·····
You thought it was over like this~NO
Everyone can go home and try it out, but everyone must pay attention to safety! Cough, if you don't have physical strength, don't stick hard, and don't recommend these actions in bed. Although the bed is soft, it also means that the stability is not enough, but it is easy to sprain or fall.
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