It turns out that in the gym, by doing extremely slow control action, the muscles can be fatigued thoroughly and quickly, thereby accelerating the burning of fat and speeding up the slimming effect. So, what slow-motion training can you do at the gym to slim down? See people teach you this set of gym slow motion, you can do it at home, start 2 times a week, and reduce it to 1 week after 5 weeks. First, kiss pillow knee support Five, supine, bent legs, hips Bottle Holder,Neoprene Cup Sets Bottle Holder,Thermal Insulation Cup Sleeve,Black Neoprene Cup Cover for Promotion TAIZHOU ORCHIDLAND IMPORT&EXPORT CO.,LTD , https://www.orchidlandbag.com
Equipment: Pillows
Target efficacy area: triceps and chest muscles
1. Hold the balance with both hands and knees, and straighten your arms. Your body should form a straight line from knee to shoulder. Put the pillow on the ground in front of your head.
2. Bend your elbows as slowly as possible and lower your torso until your mouth kisses the pillow. As time goes by, your speed of lying down should be slower and slower.
Second, leaning against the wall
Equipment: two pillows
Target efficacy area: quadriceps
1. The body leans against the wall, and the feet are separated by the shoulder width, a big step away from the wall.
2. Hold one pillow in both hands and put another pillow on the ground underneath.
3. The upper body slides down the wall until your knees are bent 90 degrees, perpendicular to the ankles.
4. Then support the pillow in the hand behind the shoulder, the lower back to force the wall, the heel pressed against the ground. Control time is as long as possible.
5. When you feel that the back may not stick to the wall, the body slowly slides down the wall and sits on the pillow underneath.
6. In order to be more effective, you can increase the time of control, or hold heavy objects. Third, push the shoulder
Equipment: chairs, dumbbells (mineral water bottles), pillows
Target efficacy area: shoulder and triceps
1. Sit in the chair and put the pillow behind your shoulders. The lower back is close to the chair, the elbows are bent, the dumbbells are lifted to the shoulders, and the palms are opposite.
2. Push the arm forward and upward as slowly as possible. Slowly retract your arm to the starting position. Once you can push it 8 times, you should increase the weight of the dumbbell or extend the time.
Fourth, slow rowing
Equipment: bench or coffee table, pillow
Target efficacy area: back
1. Place the right knee rest on the pillow on the bench. The left leg stands straight, the hips are tilted back, the right hand is placed flat on the bench, the left hand holds the dumbbell, and the left arm is stretched perpendicular to the ground. Keep your back and neck parallel to the floor. Look down.
2. Slowly bend the left arm and lift the dumbbell to the armpit. Slowly lower the dumbbells, do as many times as possible, and then change sides. Once you can do it 8 times on each side, you should increase the weight of the dumbbell or extend the time.
Equipment: pillows, mats
Target efficacy area: abdominal muscles
1. Sit on the mat, bend your legs, put your feet flat on the ground, put your arms straight on your sides, palm down, headrest on the pillow. The lower back is close to the ground.
2. Guide the knees to the chest as slowly as possible to lift the buttocks off the ground. Then slowly return to the starting position. Repeat as many as possible while holding your back against the ground.
Sixth, step up
Equipment: stairs, dumbbells
Target efficacy area: calf
1. The forefoot of the two feet stands on the first step, and the heel of the foot hangs outside the steps. Hold the railing in one hand and the dumbbell in the other. In order to warm up, the toes should be turned up and down at a uniform speed. Then lift the body as slowly as possible, and the weight of the whole body is pressed against the toes.
2. Lower your heels at a very slow speed until they are below the steps. The body is lifted again, and the center of gravity is repeated on the forefoot.
Seven, arm curl
Equipment: chairs, pillows, dumbbells
Target efficacy area: arm muscle
1. Sit on the chair with your shoulders leaning forward and a pillow behind your shoulders. Hold the dumbbells in both hands, bend your arms, and lift the dumbbells to your shoulders.
2. Open the elbows as slowly as possible, and put your arms down vertically, keeping your hands and elbows close to your sides. Repeat as much as possible. Once you can do it 8 times, you should increase the weight of the dumbbell or extend the time.
Eight, help the door down
Equipment: door frame
Target efficacy area: gluteal muscle
1. Stand at the door and separate your feet to shoulder width. Face the door and grab the handle.
2. Slowly bend your knees to 90 degrees. Stay as long as possible, then slowly stand back to the starting position. Do 8 squats.