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  Prone pushup is a very good action, and it is also a very effective exercise. Of course, if a person often trains prone pushups, there are many benefits, but many people don’t know what are the benefits of prone pushups. So, what are the benefits of training prone uprights? Let’s take a look at the benefits together.

  what are the benefits of training prone

  1. Build muscles

  Prone push up will definitely exercise muscles, although its strength may not be very large, but it has a certain stimulating effect on the back muscles, shoulder muscles, and waist muscles. Although it cannot make the muscles stronger, It can increase their flexibility and tolerance, which is conducive to further high-intensity training, and this action is also very simple to do. You don’t need to go to the gym and do it yourself at home. If you have time, it is especially beneficial to do more. of.

  2. Spine health care

  There is another advantage of lying prone, that is, it has a certain health effect on the spine. Of course, if there is a problem with the spine, it is best not to do prone pushups, because it has a certain stretching effect on the spine. If done regularly, it will help improve blood circulation throughout the body and relieve back pain. Just be careful not to Move too fast to avoid muscle strain. If you want to recover your body, you can do a prone push up, but don’t do too much at once. If you feel unwell, you’d better stop immediately.

  3. Improve body shape

  Prone push up can also improve the body. Although this is a long-term process, it is not very good to do it occasionally. However, if it is done for a long time, it will improve the small body problems such as hunchback and round shoulders. The good effect also helps to stretch the shoulder ligaments, making the whole person look more energetic and upright, and the temperament will become better without knowing it.

  how to do prone

  1. Lie on the yoga mat and put your hands on your ears.

  2. Stand up to the highest point, pause for a while, and return to the starting state.

  3. Inhale when standing up, and exhale when restoring.

  Prone to stand up matters needing attention

  prone to stand up actually requires quite a lot of physical fitness. If you are in good health and there is no problem with your waist, it is appropriate to do prone pushups. If there are problems with the lumbar spine, psoas muscles, or spine, or the sciatic nerve is not normal, it is not suitable for prone pushups. The site will be very painful and the condition may be aggravated, but if it is just a simple chest hunch, it is usually not painful or itchy, doing prone pushups is helpful for correction.

electric shakers

  When we do fitness, there are some fitness exercises that are not easy to practice and need to do some basic skills to practice. Among them, the human body banner is a more difficult fitness exercise. How to practice the human body banner can be carried out by hanging legs and guiding The body is propped up and other methods. So, how can the human flag be quickly practiced? Let’s take a look together below!

  How to practice human flag

  1. Hanging leg lift

  The exercise of hanging legs to exercise the abdomen can also exercise the grip strength. This has a good exercise effect for people with weak abdominal muscles, heavier body, and weaker grip strength. When doing this action, in order to achieve the best results, you need to raise your legs to ninety degrees and bring your knees closer to your upper body, so that the lower body will appear a pelvic backwards movement, which enhances the stimulation of the abdominal muscles!

  2. Pull-ups to prop up

  When you get up, you need to press the shoulder blades down, which allows the trainer’s shoulder and back muscles to actively participate in the pull-up force, and exercise the shoulder and back muscles that are the main force of the human body. The gravitational upward support is because the full-course exercise can stimulate the target muscle more than the half-course exercise, while maintaining good joint mobility and activating more muscles.

  3. Narrow push-ups

  Narrow-distance push-ups are movements in which the triceps muscles are more powerful but the chest muscles are less powerful. On the basis of push-ups, shorten the distance between the hands so that the distance between the hands on the ground is narrower than the shoulders, and the upper arms are close to the body when the arms are bent at the elbows.

  4. Plank support

  Plank support is a static core strength exercise. It mainly enhances core strength, stimulates many muscle groups, and also develops muscular endurance.

  5. Arm flexion and extension

  This movement of arm flexion and extension can be practiced to the lower part of the arm triceps and chest muscles. Hold the bars with both hands and support the parallel bars with your arms. Keep your body upright. After bending your knees, your calves overlap the ankle joints of your feet. Slowly bend the elbow joint, while the shoulder joint stretches and flexes, so that the body gradually descends to the lowest position. In the process of devolving, the speed should be slow and as low as possible to keep the body from shaking randomly.

  Misunderstanding of human flag action

  1. Did you hold your chest when you did the action? It is difficult to exert strength if the back muscles contain the chest, and it is naturally difficult to complete.

  2. Is the waist straight? If the waist is not straight, the core will be difficult to stabilize, and naturally it will not be possible to complete.

  3. Is the grip distance between hands too narrow? At the beginning, you can relax the grip as much as possible.

  4. Is the kick high enough? At least let the thighs be higher than the waist.

electric shaker

  In fitness exercises, prone pushup is a simple and easy to practice movement, and it is also an effective exercise. Of course, if one insists on training prone pushup, there are many benefits, but if you want to have these benefits, the correct approach is very important. of. So, how to do the most standard and correct prone position? Let’s take a look at the prone position.

  how to do prone

  1. Lie on your stomach on a flat chair, keeping your abdomen on top of the flat stool and parallel to it. Keep the upper part of the chest and the head hanging above the edge of the flat stool.

  2. Place your feet under the flat chair and hook the flat stool to keep your body stable, as the initial part of the action. Place your hands on both sides of your head, and put your fingers in contact with your ears.

  3. Bend the elbow joints of both arms and spread the elbow joints outward, and lift the upper torso of the body upwards, about 8-12 inches away from the surface of the flat stool.

  4. Slowly and carefully move the upper torso down to the initial position. Repeat the set of actions.

  how much is appropriate to do prone

  When doing this action, we can last for about 1 minute for each set of actions, and complete 3~5 sets each time. Because the degree of difficulty of this exercise is not very large, it is not very difficult in the process of persistence, so we can choose to persist for 1 minute each time, so that the effect of exercise is better. In addition, if you only do one set, the exercise effect is very limited, so we can do multiple sets at a time.

  Prone to stand up matters needing attention

  prone to stand up actually requires quite a lot of physical fitness. If you are in good health and there is no problem with your waist, it is appropriate to do prone pushups. If there are problems with the lumbar spine, psoas muscles, or spine, or the sciatic nerve is not normal, it is not suitable for prone pushups. The site will be very painful and the condition may be aggravated, but if it is just a simple chest hunch, it is usually not painful or itchy, doing prone pushups is helpful for correction.

protein shaker bottle

  just buy this protein shaker electric. I have been studying bottle electric for a while, and I know this is just hype. I hesitated at first, and then the comments were very good. This is another star. The bottle cap is very strong and tight, you can shake it at will, it won’t pop out on you, the bottle cap itself is sealed, which is great. The ball stirrer makes my muscles smooth and delicate every time. As far as the shaker bottle price is concerned, I bought this one for about 10 yuan, and you get what you pay for.

  This protein shaker blender can hold liquid very well. It caught them amazingly. However, this is not suitable for accommodating small animals. The rocking ball inside is a fun toy, but the protein bottle shaker does not leave much room for animals to play inside. If you are looking for a substitute for a regular squirrel ball, I suggest you use a larger ball.

electric shaker bottle

  The shaker bottle electric is very strong, and it bounces really well in it! For six months, I made protein shakes every day and tried to stir it myself. I can’t believe the electric shaker bottle makes my life so easy. I am actually afraid of mixing protein shakes during protein shake time, and I would not buy an ordinary Voltrx electric blender bottle for milk shakes. When I first used it, I couldn’t believe that the mixing ball inside was so easy to use. I am very happy to get it, and hope to get it sooner.

  I like to use a protein shaker, it’s good, no problem. Very durable, I have withstood the test. One disadvantage is that if you don’t clean it in the dishwasher, it will leave the powder in the small groove on the lid.

  The color of protein shaker electric is very good, and everything is well packaged without leakage. Very suitable for mixing protein shakes. I think the mixing bottle is the most effective, the best and the cleanest of all the shakers I have tried.

protein shaker electric

  I use it to make protein shakes after working out in the gym. My protein shake is too thick and does not blend well. I used two scoops at a time, but the blender turned into a liquid milkshake after mixing. You must seal the protein shaker tightly to avoid leakage.

  There are many electric blender bottles, but so far, these are the best. They don’t actually leak, and they are blended with the best whey protein I have seen. Has been a user of OG mixed bottles for many years. If you haven’t tried it-you should try.

  Electric shaker I have bought several times. Love it very much. It is affordable, durable, and never leaks (unless you accidentally leave it alone), the powder can be mixed well, and it is relatively easy to clean.

  So far, the electric shaker bottle works well and is easy to clean. I mainly use it to make protein shakes. Durability is hard to say, I hope to stick to it.

electric paint shaker

  My husband uses this electric shaker bottle to fill protein powder almost every day, and the effect is very good! He is a pilot, so this bottle is available all over the country. After about a month, there is no problem so far! No overflow or leakage. The powder and liquid are mixed evenly without agglomeration. Easy to clean.

  I am new to protein shakes and I am tired of skimming the protein from the top of the drink (no matter how fast I stir it). To be honest, I don’t have much confidence. But this bottle works well! It will even make it bubbly and more delicious.

  Big fan of electric shakers. They are durable and versatile, and can be used to make “ice” instant coffee on the trail, or to make protein shakes after the gym. The color of plums is also beautiful.

electric shaker bottle

  I like this voltrx protein shaker! It is very suitable for shaking on the road, be sure to clean it immediately after laughing

  Make sure the lid of the drinking part is closed so that you know that the lid is 100% closed before shaking.

  When I go to work, I take this bottle electric to make Keto milkshakes during a meal. I tried it yesterday and it worked well. I’m going to use a real blender to pour it into the bottle, although it’s okay to mix it with small balls.

  The first time I got this Voltrx plastic shaker bottle, I immediately thought of its quality. Its quality is very good. I really think there is a problem with the lid because I put the electric shaker bottle on the back seat of my car. When it fell, it started to leak. Don’t worry, because I found that the lid is not leaking, you just have to press it hard until you hear a click. I just closed it, so there is no water leak. Surprisingly, the blender in the protein shaker actually mixes all your powder with the liquid. Really

massage ball

  When the abdomen wheel does not roll, it may be that the beginner’s muscle strength is not enough to push the abdomen wheel with multiple wheels. It is better to adjust it with two wheels. If it is caused by improper posture and movement, Mainly arch the back and buttocks slightly, and concentrate the core strength on the waist, abdomen and arms.

  When using the abdomen wheel, you must also pay attention to the posture and training intensity. The reason why the abdomen wheel does not move is most likely because there are too many wheels, and the beginner’s own strength is not enough to push it well. It is easy to strain the waist. According to the advice of beginners, it is better to choose 2 wheels.

  When the abdomen wheel cannot be pushed, it may also be caused by unprepared postures and movements. The abdomen disorder mainly relies on arm strength and waist strength. If the hips are not bent or the force is not correct, it will cause pushing. Do not move, arch your hips slightly, tighten your waist and abdomen, and then push back and forth.

  In the process of doing exercises, it is best to pay attention to the posture of the joints and hips, the back should be slightly bent, and the core strength should be concentrated on the waist and abdomen when stretching. Try to move within the range of extension, and pay attention to the speed. It is best to adjust the intensity according to your own needs every day to avoid muscle strain.

shaker bottle electric

  Among the fitness tools, the inverted machine is a tool that has many uses. I believe many people understand it. Of course, using an inverted machine is also good for people’s body. However, inverted machines are also exquisite, but many people don’t know about the inverted machine. How to use it. So, what is the use method of the inverted machine? Let’s take a look at how to use it.

  How to use the inverted machine

  1. After adjusting the valve according to your height, turn the ankle nut to tighten the ankle buckle, and place your back flat on the lying board to prepare for inverted stretching exercises.

  2. Stretch the body and place it on the lower abdomen in a natural state, and slowly rotate the lying board to a horizontal balance position.

  3. From the horizontal balance position, slowly lift up with one hand or slowly lift up with both hands as needed, and the lying board will rotate according to your ideal angle.

  4. In the case of vertical inversion, push the bench with both hands to experience the best upside-down effect of inverted 160 degrees.

  The role of the inverted machine

  1. Connect the blood that is not usually easy to reach the head to the brain. The blood that carries nutrients and oxygen can help strengthen memory and eliminate brain fatigue.

  2. It helps to relieve the pressure on the back spine and ligaments, relieve fatigue, and relax the muscles of the whole body.

  3. It helps to relieve and correct the aging and sagging of organs caused by gravity, such as gastroptosis.

  Inverted machine attention matters

  1. Some people experience dizziness when using the inverted machine for the first time. It is best to have someone nearby when using it;

  2. It is not suitable to use within 2 hours after meal or when drinking too much water;

  3. Wear sneakers with straps when using;

  4. The spirit should be concentrated, and all consciousness should be concentrated on the “Baihui” acupoint in the middle of the head;

  5. The head and hands should always be fixed in the same position;

  6. ​​When turning the body, retract the lower jaw, so as to maintain balance;

  7. Do a complete set of handstand movements every day;

  8. Do not rest immediately after doing the handstand, it is best to rest after a little activity.