No More Waiting, Get the Correct Home Workout Guide Now!

Working out doesn't always show results; sometimes the problem isn't the fitness plan or personal will, but rather your gym. In a crowded space, it's difficult to achieve the best workout effect.

Home fitness is different! Exercising at home won't be disturbed by others, no need to queue for equipment, no need to consider weather factors… as long as you have time, you can do it anytime.

The training plan courses we provide are exactly like this. Without equipment or simple equipment, combined with professional animation guidance, 'easy to understand, easier to do'!

- Home Strength Training Plan -

Single aerobic training often cannot comprehensively improve physical fitness and achieve the best sports effects.

Today, XiaoG brings you a home strength training course. If you want to get more, you can also get it in Connect!

Type: Strength Training

Estimated Duration: 1 hour

Training Goal: Muscle Shaping

Difficulty Level: Medium

Required Equipment: Training Chair, Pedal, Dumbbell

/01/

4 exercises + 1 rest, repeat 2 times

① Dumbbell Bench Press - 8 reps

1. Lie supine on the training chair, holding a pair of dumbbells, with your arms fully extended. Tighten your shoulder blades, slightly arch your chest, with your palms facing forward, lift the dumbbells above your chest bone.
2. Slowly lower the two dumbbells to your chest sides. Pause and then push the dumbbells back to the starting position.

Note:· Keep your elbows close to the sides of your body.· Please keep your spine in a neutral position, avoid excessive stretching of your neck.· Make sure that your shoulder blades are tightened.

② Dumbbell Row - 8 reps

1. Stand with feet shoulder-width apart, each hand holding a dumbbell. Knees slightly bent, back straight, lean from the waist. Arms straight, dumbbells naturally dangling in front of you.
2. Tighten your waist, bend your arms, pull the two dumbbells up to the position of your chest cavity. Pause for one second at the highest position, then lower the dumbbells back to the starting position.

Note:· Do not curve your upper back. Maintain a neutral spine, a straight back and pull your shoulders back.· Do not make the movement deviate from the correct path. Bring the dumbbells to the sides of your chest.

③ Incline Dumbbell Bench Press - 5 reps

1. Adjust the tilt angle of the adjustable chair to 30-45 degrees. Lie supine on the training chair, holding a pair of dumbbells, with your arms fully extended at your shoulders.
2. Tighten your shoulder blades and slightly arch your chest. Lower the two dumbbells to your chest sides. Pause and then push the dumbbells back to the starting position.

Note:· Keep your elbows always close to the sides of your body.· Do not overstretch your neck. Please keep your spine in a neutral position.· Lower the dumbbells until they are parallel to your chest.

④ Dumbbell Squats - 15 reps

1. Hold dumbbells with your hands, with your arms fully extended to the sides of your body. Your feet are shoulder-width apart, with your toes pointed outwards.
2. Tighten your abs, lower your hips, bend your knees to form a squatting posture with your hands keeping them to the sides. Pause at the lowest point, then return to the starting position.

Note:· Do not let the dumbbells pull your shoulders down. Instead, tighten your shoulder blades throughout the exercise.· Do not bend your knees inward. Instead, apply pressure outwards with your feet and tighten your glutes.

⑤ 1 minute rest

After rest, repeat the above actions 1 time

If you have a single-sided movement, switch sides

Then start the third group of actions

/02/

4 exercises + 1 rest, repeat 2 times

① Dumbbell Split Squats - 8 reps

1. Hold a pair of dumbbells, place them on the sides of your body, with one leg placed on the training chair or jump box, with your knees bent at 90 degrees. The other leg remains standing straight, close to the ground, and arch your chest.
2. By lowering the hip joint, make the front thigh parallel to the ground. Use the support of the front foot to exert most of the weight. Return to the starting position, and repeat the action on the other side.

Note:· Make sure the distance between your legs is far enough to allow your hips to lower.· Make sure to use the support of the front foot to support most of the weight.· Do not let the knees bend inward during the action.

② Dumbbell Single-Arm Shoulder Press - 8 reps

1. Hold a dumbbell with one hand, lift it to the same height as your shoulder, with your palm facing your front chest, with your arms bent. Stand upright, keep your core muscles tense, and your legs are roughly shoulder-width apart.
2. As far as possible, tightly grip the dumbbell, push it over your head, until your arm is completely locked. Pause, then slowly lower the dumbbell back to the starting position.

Note:· Do not let your body sway to one side while pushing over your head.· Keep your shoulders tense during the upward push.· Tighten your abs and glutes to help maintain your body stability.

③ Dumbbell Hard Press - 10 reps

1. Grasp a pair of dumbbells with your dominant hand, with your palms facing your body.
2. From your hips, lean forward, bend your knees, lower the dumbbells to the ground, do not curve your back. Tighten your waist, pull the dumbbells back to the starting position.

Note:· Keep your head in coordination with the other parts of your body, avoid excessive bending of your neck.· Make sure the dumbbells are always close to your body.

④ Single-Arm Dumbbell Raise - 20 reps

1. Stand with your feet shoulder-width apart, and hold a dumbbell on each side of your body.
2. Move your hips backwards and forward, keeping your core muscles tense, and your thighs bent slightly. Move the weight with your hips.

Note:· Make sure you complete all the exercise actions and ensure that you tighten your glutes during the exercise.· Avoid bending your upper body forward. Instead, use the movement of your hips to perform the movement.· Maintain your back flat, avoid injury.· The action and force come from the movement of your hips. Avoid pulling the dumbbells with your arms.

⑤ 1 minute rest

After rest, repeat the above actions 1 time

If you have a single-sided movement, switch sides

Then all training ends seriously

/Stretch and relax/

Can be

To get more information about the training plan, you can get it in Connect App

1. Training shows no editing and no pauses, achieving better results is the most exciting plot!Beat Yesterday and challenge yourself with Jamie!

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③ - 10

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