Family Weight Training Case Study
20 minutes family weight training program
The plan takes only 20 minutes, due to self-weight exercise core muscle group, appropriate with small dumbbell, small barbell or kettlebell. Can exercise every day.
Upper limb strength a training section:
The first action
Push-ups: 10 times
The second action
Shoulder birds (SHOULD FLIES)
Standing away from shoulder width
Palms forward
Place the dumbbell (kettle bell) 180 degrees until the hands touch
The third action
Triceps arm flexion and extension (DIPS)
Keep your back straight
Neck training section:
This action is divided into many stages, the purpose is to exercise flexibility, neck strength and core strength, each into a stage, you will have a very big progress.
One stage:
The first group: 10 times
The …show more content…
second group: 7 times, each time to maintain a second
The second group: 5 times, each time for three seconds
The third time: 3 times, each time to keep five seconds second stage:
Based on the first stage of action, lift the shoulders and heels, only use the toes and palm to support the ground, note that the head should not be used as a support point and force.
Group number with the first stage
The third phase
The purpose of this stage is to let your head try to force, the beginning can only let the head bear 10% of the weight, to be gradually increased after being skilled.
The fourth stage
Hands away from the ground, try to let the head bear all the weight, but the hands do not stay away from the ground to ensure safety.
The fifth stage
The fifth stage
You need to increase the weight, and security must wait for the fourth stage is very easy to complete the time to choose advanced.
Abdominal training section:
This is divided into four stages, each stage to complete four groups, respectively, 10 times, 7 times, 5 times, 3 times
Phase 1:
Tighten the abdomen, lift the head and the scapula and keep it for a while, then lift the legs and restore and repeat.
4 groups were 10 times, 7 times, 5 times, 3 times second stage
In the first stage of the peak contraction, bend the knees until they come into contact with the elbow and recover.
In the first stage of the peak contraction, lift the legs (not bending the knee) and elbow contact, and then recovery.
The action is exactly the same as the first stage, but it is necessary to hang the kettle on the foot to increase the
load.
The plan takes only 20 minutes, due to self-weight exercise core muscle group, appropriate with small dumbbell, small barbell or kettlebell. Can exercise every day.
Upper limb strength a training section:
The first action
Push-ups: 10 times
The second action
Shoulder birds (SHOULD FLIES)
Standing away from shoulder width
Palms forward
Place the dumbbell (kettle bell) 180 degrees until the hands touch
The third action
Triceps arm flexion and extension (DIPS)
Keep your back straight
Neck training section:
This action is divided into many stages, the purpose is to exercise flexibility, neck strength and core strength, each into a stage, you will have a very big progress.
One stage:
The first group: 10 times
The …show more content…
second group: 7 times, each time to maintain a second
The second group: 5 times, each time for three seconds
The third time: 3 times, each time to keep five seconds second stage:
Based on the first stage of action, lift the shoulders and heels, only use the toes and palm to support the ground, note that the head should not be used as a support point and force.
Group number with the first stage
The third phase
The purpose of this stage is to let your head try to force, the beginning can only let the head bear 10% of the weight, to be gradually increased after being skilled.
The fourth stage
Hands away from the ground, try to let the head bear all the weight, but the hands do not stay away from the ground to ensure safety.
The fifth stage
The fifth stage
You need to increase the weight, and security must wait for the fourth stage is very easy to complete the time to choose advanced.
Abdominal training section:
This is divided into four stages, each stage to complete four groups, respectively, 10 times, 7 times, 5 times, 3 times
Phase 1:
Tighten the abdomen, lift the head and the scapula and keep it for a while, then lift the legs and restore and repeat.
4 groups were 10 times, 7 times, 5 times, 3 times second stage
In the first stage of the peak contraction, bend the knees until they come into contact with the elbow and recover.
In the first stage of the peak contraction, lift the legs (not bending the knee) and elbow contact, and then recovery.
The action is exactly the same as the first stage, but it is necessary to hang the kettle on the foot to increase the
load.