[report coach] 3 five actions training winter

Winter is coming, and the smog is severe. Are you secretly happy that you finally have a reason not to exercise? Hmm, that's a pretty good reason, but while you have a reason, your body fat also has a reason. By spring, it will be out of control. So, if you don't exercise in winter, you'll regret it in spring, summer, and fall. Follow @Luo Xiaoyiand spend 30 minutes learning 5 fitness exercises you can do at home.

This is the 3rd edition of the [Report Coach] illustrated series,

Click the ⭐️ in the upper right corner to bookmark it.

1. Standard Push-ups

Training Purpose:Push-ups primarily work the triceps, and also engage the anterior deltoid, serratus anterior, and coracobrachialis, as well as other parts of the body. The main purpose is to increase the muscle strength of the upper limbs, chest, lower back, and abdomen. Beginners can do two sets of 15 to 20 reps each; those with some foundation can do three sets of 20 reps each; advanced individuals can try four sets of 30 to 50 reps.

Steps:

1. Place your hands slightly wider than shoulder-width apart on the ground, keep your torso neutral, legs straight, and head, back, and hips in a straight line.

2. Bend your elbows to the sides, lower your body until it's about a fist (10 cm) away from the ground, and keep your eyes looking at a spot 20 to 30 cm in front of you.

3. Push your body up by straightening your arms, returning to the starting position.

Key Points:

1. Progress gradually, from easy to difficult, from few to many, and from light to heavy.

2. Choose suitable exercises based on your physical condition and control the exercise load.

3. Warm up and cool down properly to prevent injuries and muscle stiffness.

2. Single-leg Lunges

Training Purpose:Lunges are a unique leg exercise that can't be replaced by any other movement. Every part of the thigh is involved, including the entire calf; it increases leg muscle flexibility and also helps shape the waist and abdomen.

Steps:

1. Step forward with your right (or left) foot, slightly bend the front knee, keep the back leg straight, and lift the heel.

2. Bend the front knee to 90 degrees and the back knee to 90 degrees, keeping the torso neutral throughout the movement.

3. Push up with the front leg while lifting the back leg forward to 90 degrees. Alternate legs as you move forward.

Key Points:

1. When squatting, the front knee should not go past the toes, and the body weight should be centered between the legs.

2. Keep your body upright when standing up.

3. Keep the inner sides of your feet in a straight line while moving.

4. Maintain a clear rhythm, but don't rush.

3. Kettlebell Deadlifts

Training Purpose:Kettlebell deadlifts are an excellent full-body workout that burns fat, builds muscle, and improves cardiovascular function.

Steps:

1. Stand with your feet shoulder-width apart, knees slightly bent, holding a kettlebell (or dumbbell) in front of you with arms hanging naturally, abs tight, and chest up, keeping your body neutral.

2. Bend your hips and knees, lean forward naturally, tighten your abs and lower back muscles, and hold the kettlebell with arms hanging naturally.

3. Extend your hips and knees, stand up straight to the starting position, keeping your arms straight.

Key Points:

1. When standing up, only use your legs to straighten your knees and your upper body to straighten naturally; other parts, including your back, shoulders, and elbows, should remain still.

2. When standing up, the force from your back and legs should be simultaneous, not sequential.For example,first lifting your back and then using your legs to straighten (leaning back).orfirst straightening your legs and then using your back to straighten (which may cause back arching).

4. The Hundred (Hundred Beats)

Training Purpose:Strengthen the abs, improve breath control, and enhance chest breathing ability; promote circulation. It can also be used as a warm-up exercise.

Steps:

1. Lie flat on a mat, arms at your sides, legs bent with feet flat on the ground.

2. Tighten your chin and abs, lift your head and upper back off the mat, and raise your arms, keeping them in the air.

3. Keep your arms straight and perform up-and-down beats, keeping your body still and abs tight. Inhale and beat 3-5 times, exhale and beat 3-5 times.

Key Points:

1. Keep your spine neutral and not tilted. Exercise within the limits of your abdominal strength.

2. Exhale fully to expel all air from your body.

3. Maintain the connection between your shoulders and torso during the exercise for smooth and consistent movements.

5. Tricep Dips

Training Purpose:This exercise primarily targets the chest, triceps, and anterior deltoids, while also working the latissimus dorsi and trapezius muscles, helping you build a strong and well-defined upper body.

Steps:

1. Place your hands on a bench or step, bend your legs, and place your feet on the floor, keeping your abs tight and chest up, with your eyes looking forward.

2. Bend your arms to 90 degrees, elbows naturally pointing back, and lower your hips.

3. Push up with your arms to return to the starting position, keeping your body neutral, not leaning forward or backward, and knees relaxed and bent.

Key Points:

1. Keep your body stable and balanced.

2. Avoid completing the movement with forward or backward body swings.

Author: @Luo Xiaoyi (Report Coach) Editor: @Codoon Characters Some images are from the internet