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Full body crush super group


Are you ready to chop? Join me to enjoy super fun strength and aerobic combustion, which will exercise your entire body.

These 6 actions will increase your heart rate and strengthen your muscles. From walking to talking to standing upright, your muscles power every movement you make.

Over time, maintaining strong, healthy and balanced muscle tissue will improve your quality of life and lay a solid foundation for your exercise at all ages.

Muscle can help you with daily activities such as carrying groceries, going up and down stairs, and picking up children and pets. It protects your organs, surrounds and stabilizes your joints, and gives you body shape, “firmness” and strength.

(Read more about muscle and how it benefits you here)

Not to mention, consciously focusing on building muscle will help you become a more effective fat burner and increase your resting metabolic rate. When it comes to building muscles and keeping them soft and strong throughout your life, diversity and consistency are the name of the game!

So grab some weight-bearing objects to resist (anything that works-water bottles, laundry cans or dumbbells) and join me in this great workout!

Appeared today! You are so worth it!



A one-time exercise is great, but it is better to have a plan! Accept the 30-day challenge in your life to rock And format an exercise like this into a plan to follow!


Full body crush super group

Click to expand and view all exercise instructions.

Equipment: heavy objects (dumbbells, water bottles, household items), elevated surfaces

Form: Perform each action in accordance with the prescribed time and repeat, and repeat 3 rounds.

Super Group 1

Step 1: Poppy double jump (0:45)

  • Begin to stand with your feet slightly wider than the hip distance.
  • Bend your knees and place your hands on the floor or front mat (fold your hands directly under your shoulders).
  • Jump or step back to the high plank position, hold the belly button and lift it up to keep the core engaged.
  • Keep your core tightened and keep your body down until your chest and thighs touch the ground.
  • Push yourself back to a high plank position, then jump up or step back on your hands.
  • Put your weight on your heels, then push up hard, perform 2 jump squats and repeat.
  • MOD: Perform this operation on a raised surface, then step in and out to reduce the impact.

Action 2: Donkey kick (0:45)

  • From the desktop position, the shoulders are stacked on the wrists, the core is engaged, and the neck and spine remain neutral.
  • Keeping your knees bent, start to lift your right leg and press your foot toward the ceiling while maintaining the square hip and core core.
  • Use your hips to press your feet directly towards the ceiling and squeeze at the top.
  • Return your legs to the starting position and repeat.
  • Optional: Add a weight to the crease behind the knee to increase resistance.

Step 3: Taekwondo Combo (0:45)

  • Start as a warrior and keep your feet lighter.
  • Smash your body with your left arm to the right to let the power come from your core. Return to the center and repeat on the left.
  • Next, kick your right foot with your left foot and cross your body. Imagine that you are drawing a new moon with your foot (as long as you feel comfortable). Return to the center and repeat on the left.
  • MOD: Draw a new moon on your knees instead of kicking it all. This is a good way to see how tight your hips are and whether one is tighter than the other.

Super Group 2

Action 1: Side lift of deltoid muscle (8-12)

  • Begin to stand and hold the weight-bearing object, with the palms facing you, pull your shoulder blades back and down, tighten the core.
  • Keep your upper arms still, and bend the weight up to your shoulders with your palms facing up.
  • From this position, raise your arms laterally to a 90-degree position in front of you, leading with your elbows, and ending with your palms facing down.
  • Keep your elbows in line with your shoulders, extend your forearms out, and finally make a T-shape with your arms.
  • Reverse the movement to end where you started and repeat each repetition.

Action 2: Hip thruster (8-12)

  • Place your back on a raised surface (sofa or chair). The edge of the surface should be at the bottom of the scapula. Bend your knees to make them 90 degrees.
  • Use your heels to lift your hips to the ceiling, squeeze your hips and keep your core tight.
  • Place your hips back on the floor in a controlled manner and repeat.
  • MOD: Perform this operation on the ground instead of on an elevated surface.
  • Optional: increase the weight of the hip crease to increase resistancee.

Action 3: Tap the toes on the side board (0:30 on each side)

  • From the side plank position, touch your elbows to the ground, bend your lower knees, and straighten your upper legs. (Make sure your hips are square and your shoulders are just above your elbows.
  • Lift your upper leg, tap your foot in front of your lower foot, and then tap behind your foot. Maintain your core strength and keep your hips lifted off the ground.
  • MOD: Place your elbows on the sofa or footstool and perform this operation from a raised surface.
  • Optional: Extend your legs outward when raising your hips instead of bending the bottom knees.
It’s easy to see the huge progress hoped to make internally Rock your life; Your eyes logically look at the picture from left to right.

 

How do you do it? Check below and tell me! Share with friends and let me know your progress!


I would love to see you inside Rock your life…

…So I can support you to rock your body and your life!Become stronger and healthier Rockstar community Support you, Home exercise challenge For a healthy body, and Brand new fitness course Keep you motivated every week!

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Post Full body crush super group First appeared in Betty Rocker.



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