20-minute family weight training program #weight_loss

　　20-minute family weight training program

　　The program takes only 20 minutes, due to self-weight exercise core muscle groups, appropriate with a small dumbbell, small barbell or kettle bell. Can exercise every day.

　　Upper Body Strength Training:

　　The first action

　　Push-ups: 10 times

　　The second action

　　SHOULD FLIES

　　Station from the same shoulder width

　　Palms forward

　　Will dumbbell (kettle bell) on the mention of 180 degrees until the hands contact

　　The third action

　　Triceps flexion and extension (DIPS)

　　Keep your back straight

　　Neck training section:

　　This action is divided into multiple stages, the purpose is to exercise flexibility, neck strength and core strength, each stage, you will have a very big progress.

　　One stage:

　　The first group: 10 times

　　The second group: 7 times, each time to maintain a second

　　The second group: 5 times, each time to keep three seconds

　　Third: 3 times, each time for five seconds

　　second stage:

　　Based on the first stage of action, lift the shoulders and heels, only use the toes and palm support the ground, pay attention, the head should not be as a support point and force.

　　Group number with the first stage

　　The third phase

　　The purpose of this stage is to try to force your head, at the beginning of the head can only take 10% of the body weight, to be proficient after the gradual increase.

　　The fourth stage

　　Hands off 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 load, and security must wait for the fourth stage can easily be completed when the choice of advanced.

　　Abdominal training part:

　　Here is divided into four stages, each stage to complete the four groups, respectively, 10 times, 7 times, 5 times, 3 times

　　Phase 1:

　　Tighten the abdomen, first raised his head and scapula and maintain a period of time, and then lift the leg, and then restore, repeat.

　　4 groups were 10 times, 7 times, 5 times, 3 times

　　second stage

　　In the first stage of peak contraction, bend the knee until contact with the elbow, and recovery.

　　In the first stage of peak contraction, lift the legs (not bending the knee) and elbow contact, and then recovery.

　　Action and the first phase is exactly the same, but need to hang the kettle in the feet to increase the load.

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