First, kick the shuttlecock.
Reference price: 5 yuan
Function: Training the coordination and flexibility of the body.
Training method: when kicking shuttlecock, the knee joint abduction and the inner arch contact the shuttlecock. When exerting force, the consciousness is concentrated on the buttocks, and I feel that the muscles of the buttocks contract first, and then drive the thighs and calves. 30~60 times in each group, and do 3 groups.
Precautions: The ankle joint should stand firm to avoid excessive exercise injury to the ankle joint.
Second, the elastic rope
Reference price: 25 yuan
Function: The strength can be adjusted according to different situations of users, especially suitable for female shaping.
Training methods:
1, standing posture recommended. Feet are shoulder width apart, arms are raised, the big arm is parallel to the ground, and the included angle between the small arm and the big arm is 90. Hold the elastic rope in the palm of your hand and push it forward and feel the force on your shoulders. Restore. Pay attention to control the speed.
2. Feet are shoulder-width, arms are raised, big arms are parallel to the ground, and the included angle between small arms and big arms is 90. Hold the elastic rope in your palm forward and squat until your thigh is slightly lower than the ground. Restore. Main thigh front and hip muscles. 20 times in each group, do 3 groups.
Note: 1. If the strength is not enough, you can put your feet together to reduce the resistance.
2. Always tighten the abdomen when squatting, protect the lumbar spine and avoid strain.
Third, the wrist trainer.
Reference price: 58 yuan
Function: Training forearm flexors (wrist), especially suitable for people who often work with computers, which can enhance wrist strength and avoid suffering from "mouse hand".
Training method: take a standing posture, with the left hand akimbo, the right elbow bent, the big arm close to the body, the fist eye facing up, the wrist exerting force from right to left, and the hands alternately training. Each group 10~ 12 times, and do 3 groups.
Note: Due to the weak strength of wrist muscles, it is necessary to avoid using explosive force for training as much as possible during training, and to exert strength slowly.
Fourth, grip strength
Reference price: 32 yuan
Function: Main brachioradialis muscle. Suitable for women whose forearms are too slender and weak.
Training method: take a standing posture, with your feet shoulder width apart, your arms raised horizontally in front, and your hands squeezed hard at the same time. Each group 15 times, do 3 groups.
Note: When exerting force, five fingers exert force at the same time, so as to avoid the thumb and other four fingers from distracting power.
Five, sandbags
Reference price: 40 yuan
Function: make thigh lines slim and clear.
Training methods:
1. Sit in a chair, put sandbags at the ankles, hold the chair with both hands, fix your body, step on the ground with your left foot, exert force on your right thigh, lift your calf, straighten your knees, hold for 2 seconds, recover, and switch to the other side.
2, kneeling posture, hands on the ground, right leg straight, stretching the foot surface, tiptoe gently touching the ground, exerted by hip muscles and thigh muscles, slowly lifted, kept for 2 seconds, and recovered.
20 times in each group, do 3 groups.
Note: 1, sandbags should not be tied too tightly, nor should they be tied to joints, so as not to affect activities.
Six, arm strength device
Reference price: 68 yuan
Function: Strength and explosiveness, allowing multiple muscle groups to participate in coordination, can effectively train arm curves and reduce fat.
Training methods:
1, stand, hold your arms with both hands, exert downward force, hold for 2 seconds, and restore.
2. Hold the arm arm behind your head, exert force downward, hold for 2 seconds, and restore.
Each group 12 times, do 3 groups.
Precautions:
1, because everyone's strength is different, the same action can also have different training intensity. When the arms are raised horizontally in front and the elbow joint is basically straight (don't completely straighten it to avoid damaging the elbow joint), the strength is greatest, especially for the chest. People with less strength should increase the elbow flexion range and make the arm strength closer to the body, so the resistance is less.
2, when using, be sure to put your hand into the condom, in order to avoid arm strength is not enough, leading to sell. During the whole movement, the head should always keep a certain distance from the arm strength device to protect the safety of the head.
Seven, tensioning device
Reference price: 68 yuan
Function: Exercise chest and back. Make * * * plump and correct hunchback caused by long-term sedentary.
1, feet shoulder width apart, hold the stretcher with both hands, tuck in the abdomen, and spread it to both sides forcibly.
2. Lift the puller over your head, palm forward and push down.
Note: the strength of the stretcher can be adjusted by itself, and training is important.
Eight, volleyball
Function: coordinated movement, dynamic exercise and full of fun. Volleyball can also be replaced by small basketball and mini plastic ball, and the exercise effect is the same.
1. Support with one leg, tighten the abdomen, lift the other leg to the thigh parallel to the ground, hold the ball in either hand, and lift the ball horizontally from the top of your head to the other hand with both arms. Don't move too fast, repeat 40 times.
2, dynamic training: first throw the ball to the ground, make it bounce, press hard with your feet, kick the ball, when the ball bounces again, change legs to practice. Repeatedly alternate 40 times.
Note: Because there are many forms of moving ball training, you should choose a wider venue to practice.
Nine, pedometer
Function: Your target heart rate can be calculated by pedometer.
Training method: (220- age-static heart rate) ×70%+ static heart rate = target heart rate.
Keep your exercise intensity within the target heart rate range through the heart rate table on the pedometer, and stick to the above. Practice 3~5 times a week.
Note: 1, intensity is not defined by walking or running, but calculated by heart rate value.
2. It is best not to exceed 80% of the target heart rate during exercise.
Ten, dumbbells
Reference price: 18 yuan
Function: enhance muscle elasticity, suitable for body shaping.
Training method: hold dumbbells in hand, lift straight arms forward, lift sideways, and exercise shoulders and chest; Hold dumbbells with both hands at the back of the neck to exercise the abdomen; Back flexion and extension exercise, exercise back muscles.
Note: To choose a dumbbell with a suitable weight, you should generally choose the weight of 65%~85% of your own load. The load is the maximum weight you can lift. Be careful not to move too fast, and the interval between each group is 2~3 minutes.
In short, there is no money, no training method, no time, no training method, as long as you use your intelligence, you can achieve your goal.