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  In fitness exercises, leaning over birds is a well-known and effective exercise. Of course, there are many benefits if one person trains leaning over birds, but if you want to have these benefits, the correct method of action is very important, but many people I don’t know what to practice leaning over Asuka, how to practice. So, what muscles leaned over Asuka to train? How to practice leaning over Asuka? Let’s take a look at the leaning bird.

  What muscles leaning over Asuka

  The main part of the leaning bird exercises is our deltoid muscle back bundle, and everyone knows that the deltoid muscle back bundle, although it looks like an unobtrusive muscle, it greatly affects the beauty of our shoulders. Generally speaking, the training of the deltoid muscle is very difficult. Once the shape is fixed, it is very difficult to change, and its angle range is also very small, so it is easy to be confused with the trapezius muscle. Therefore, we must remember Staying, leaning over the bird to exercise is the deltoid back beam.

  How to practice leaning over Asuka

  1. Starting position

  When doing this sport, we have to separate our feet, and the width between our feet is the same width as our shoulders. The next two new hands are to face each other, and then to be able to exercise the back of the deltoid muscle and the upper part of the back muscles. First, we hold the dumbbells first, and then the upper body is bent forward to be parallel to the ground. The two legs can be slightly bent, so that the lower part of our back does not have any tension.

  2. Action essentials

  Next, we must do the exercise essentials after the starting position. At the beginning, we need to lift up the dumbbells in both hands, straight up to the side, almost parallel to the back or slightly over the back, then stop, and then Then slowly restore the dumbbells to their original position. However, when doing repetitive movements, raise your elbows, that is, you must first lift and extend your elbows to start. When doing these movements, you must put your own elbows. The three joints of the shoulder, elbow and wrist should be stretched and contracted. Try to be straight and bend in the process, and be retracted in the middle. It is the highest state to be able to exert strength and connotation. And we must concentrate our minds in the process of doing this exercise, it is best not to use force to complete this action, and also to inhale when opening the arms, and exhale when closing the arms. .

  Leaning Asuka Precautions

  1. The leaning posture is not easy to grasp the essentials, so choose a small weight first.

  2. Pay attention to steady movements in the dynamic, and cannot use the power of the swing arm to complete the movement.

  3. Minimize the swing of the waist and concentrate on the back.

  4. When the load increases to a certain level, the waist will feel overburdened.

  5. To ensure safety, keep increasing the load as planned to prevent lumbar muscle strain.

blender bottle special edition

  This is my third classic electric shaker bottle. My first two experiences lasted for about a year, but both failed. The first time it was a bit rough and the butt gap was cracked. The second man made a slit in the spout.

  And, you see, these two problems have been solved in the second-generation classic voltrx protein shaker bottle. Be sure to like to listen to feedback and make improvements to the company.

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  Anyway, the 28-ounce classic voltrx protein shaker bottle has always been my favorite size, function, and price. It fits the center console of my car perfectly and is absolutely leak-proof. The new design, round bottom and protective edges seem to perfectly prevent future catastrophic failures.

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  For women, the perfection of curves is the top priority in life. The smooth body shape and the meticulous calf are the “front” of the overall image. However, whether it is going to work or shopping, most of us women like to wear high heels. After a few hours, and the rest time is too short, our leg muscles will be well “trained”, which leads to us His calf is getting thicker and thicker.

  When the calf is thick, it goes against the original intention of our slim body. Moreover, once the leg muscles have been trained, it is still very difficult to lose weight again. But don’t worry, I will give you a 4-step stovepipe method today to help you get rid of your fat legs easily. By reading this short article, you will understand two aspects:

  1. How to thin the calf?

  2. How to prevent thick legs?

  One. How to thin calf?

  1. Kneading method

  This method is very simple. After we take a shower at night, we can sit on the ground with our legs crossed, keeping the leg muscles relaxed, and knead the calf with the index finger and middle finger of the thumb. The strength of the kneading should be moderate. It is advisable for the muscles to feel slightly hot and slightly painful. Do it on your legs for about ten minutes.

  2. Tap and relax

  After a day of fatigue, the calf muscles are often in a tight state, and the tight muscles tend to become stronger. Therefore, at this time, we must perform slapping movements to assist the muscles in relaxing. Sit cross-legged, tap the calf muscles with both hands and alternate left and right legs. The purpose of this is to promote blood circulation in the calf muscles and help relax the muscles.

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  3. Stretch the leg ligaments

  At this time, we can choose bedside or stool as auxiliary equipment. Support your hands on a stool or bed, and straighten your feet for 3 to 5 minutes. Then lift the left foot upwards, after reaching the limit of the person, stay for a few seconds to return to the position, and then lift the right foot in place. This action is not difficult, stick to 10~15 minutes every day, the effect is amazing.

  4. Aerial bike

  First, we have to lie flat on the bed, and then put our hands behind the waist for support. Raise your legs gradually and do a bicycle pedaling in the air. This action not only helps us to reduce our legs, but also helps our abdominal muscles and thigh muscles to burn fat. It has a very obvious effect on weight loss. When doing this exercise, we usually do it for 30-40 minutes. If you feel tired in the middle, you can adjust the rest according to your own situation, usually between 30-60s.

  Two. How to prevent stout legs?

  Generally speaking, if the body is not obese, the reason why the calf is strong is related to our exercise habits. When our calves are subjected to too much exercise, especially for some mountain climbing, cycling and other sports, our calves can easily become thicker.

  The best way to prevent stout calves is to relax. Usual stretching can lengthen our muscle fibers, thereby relaxing the tense muscles. At the same time, after exercise, massage and pat the muscles should be added to promote the elimination of fatigue and prevent the calf from being too thick.

  Conclusion: Strong calf is a nightmare for every girl, after all, we want to wear a beautiful skirt and want to leak out the slender calf. If we happen to have some fleshy calves, then we should not lose confidence, just follow these four steps to exercise, plus the usual precautions, then the thick calf will not happen to you!