The 2014 World Cup in Brazil was in full swing, and most fans became " couch potatoes " in front of the TV. Scientific research has found that the sedentary lifestyle is not healthy, and many people have reflected that their bodies have deteriorated after watching the previous World Cup. The game on the pitch is passionate. Why don't the fans move and watch the game while practicing fitness?
First half: dumbbell shrug + arms flexed and stretched
After the wave, the players need to enter the game rhythm for a while. The fans should also do warm-up exercises first, and exercise the muscles such as the trapezius of the shoulder and neck: sitting on a chair with dumbbells ( 10 kg for men and 3 to 5 kg for women ), the forearm is always kept level, force arched shoulder and try to stay close to the ear to raise 1 seconds, then slowly restored, repeated 20 times.
After fully warming up, you can exercise the triceps: elbows with arms folded, the forearms are vertically supported on the ground behind the body, the legs are clamped and straightened, the chest is straight and the back is straight, and the arm is slowly extended to the elbow joint. Until the entire arm is perpendicular to the ground. Pay attention to the abdomen, back and legs. A total of 3 groups, 15 to 25 times each.
During the first half of the exercise, you can eat watermelon, grapes, oranges and other fruits rich in fructose, providing enough energy for long-term viewing of the game and exercise. Drink Water properly to replenish moisture, but from a fitness point of view, it is best not to drink beer.
Second half: pinch leg lift + dumbbell side lift
Does C Ronaldo's developed abdominal muscles make you drool? Fans can't just walk, can sit on the sofa, tilt the upper body to the back 45 degrees, hold a pillow on both knees, lift the legs with the strength of the abdomen and lift as high as possible, exhale, force at the peak Tighten and hold for 2 seconds, then slowly restore. A total of 3 groups, 25 to 30 times each. Since the abdomen belongs to a small muscle group, even if you do the pillow-lifting legs while watching the ball staying up late, the body is not easy to overtrain.
The game entered the white-hot stage, excited fans can detonate their deltoid muscles: sitting on a chair, holding a dumbbell and slightly bending the elbow joint, force the dumbbell side to the ground parallel, and slowly restore after 1 second, but Don't pause, start the second time right away. A total of 4 groups were made, 18 times in each group. Note that this action should avoid pulling the head and shoulders back, and avoid using the strength of the arm to lift the dumbbells up.
During the second half of the exercise, it is recommended to eat some low-sugar, fiber-rich fruits such as apples and guava to control the total energy intake. At the end, you should eat cucumbers, tomatoes and other calorie-rich foods supplemented with vitamins and minerals. Lipid also helps.
Overtime: Dumbbell curls
In the knockout stage, the two teams who won the game in 90 minutes will have to carry out brutal overtime. At this time, the fans have been excited and can challenge their own limits: holding the dumbbells in a standing position, the upper arms are kept perpendicular to the ground, the palms are opposite, and the dumbbells are lifted up, and the hands gradually rotate outside to the level during the lifting process. Let the biceps muscle get the most squeeze and hold it to the top for 1 second. A total of 3 groups were made, 15 times in each group.
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