How to strengthen men’s mid-dry areas

How to strengthen men’s mid-dry areas

First pass three small messages: on the surface it looks like a static motion, but you have already exercised the mid-dry part.

Because they are usually reinforced in resistance, they would otherwise protect the spine when twisted.

So don’t be embarrassed by the stillness of the movement below.

An hour of exercise makes you lazy all day.

Exercise in the dry part of the body can really help you build a good body shape, but imagine: If 50 hours a week in Dublin lie on the computer table, how can only one hour of exercise make you quickly effective?

The solution is: usually straighten the waist, keep your head up and your chest, and relax your shoulders naturally.

Regardless of the type of fitness exercise, the mid-dry part is initially exerted, and it is important to exercise well.

Your power erupts from the main shaft and passes to your limbs.

If the mid-stem area is weak, all strength training will be greatly reduced.

Therefore, when you encounter problems in fitness, it does not prevent you from thinking about inadequate training in some parts of the body.

  Bridge-type side-to-side, with your left forearm supported on the floor and perpendicular to your left hind arm to support your body.

Feet folded.

Shrink the abdomen and tibia, supporting your left arm, keeping your body straight from the veins to the toes.

Do this for 15 to 45 seconds, then change to the right.

  Support arm tilt This is a modified push-up position with feet separated from shoulder width, two forearms lying flat on the floor, and elbows bent 90 degrees.

With the main shaft still, raise your right arm forward and move it to the right at 2 o’clock.

Stand still for 2 seconds, lower your right arm, change your left arm and point it at 10 o’clock.

This completes one action.

  Lay down on one foot and lie on your back with your legs raised and straight.

While keeping your feet straight, move your left foot down 2 to 3 inches above the ground.

Then return to the previous position and move your right leg down.

This completes one action.

In action, imagine pushing your heels out longer.

Don’t straighten your feet and hook your toenails to yourself.

  Knee on the ball to do a push-up posture, the calf is placed on a Swiss ball, with the hands separated slightly wider than the shoulders.

Keeping the abdomen flat, bend the fractures to the chest and lift the back up until the toes rest on the top of the ball and the calf leaves the surface of the ball.

Then slowly straighten your legs to return the ball to the starting position.

  The cable kneeling and standing in front of the high pulley cable, holding one end of the cable with both hands, kneeling on the right knee, the left knee pointing in the direction of the rope, this is our preparation posture.

Pull the cable towards your chest with both hands, while rotating your body, push the cable down.

Let go, turn around and come back to prepare for the posture.

Keep your body straight when you break your arm.

  Lying on the ground lying flat, straight and bent, arms flat on the ground.

With the heel firmly, lift the top so that it is aligned to the front.

Then lift the left side to the dark, lower it, and change the other foot.

This completes one action.
Note that the left side cannot relax during the entire movement.

  Based on the above actions, here are three plans for you to choose from:?

Quick preparation exercise before weightlifting: Doing exercises on the dry parts before exercising can help you better exercise your body potential, and you can lift more weight at a time to form stronger muscles.And, it only takes you 3 minutes.

  How to do it?

First do a bridge-shaped lateral recumbency, rest for 15 to 45 seconds on each side, then do a support arm tilt, 4 to 12 times.

It’s good to do it before lifting weights.


Post-fitness pain prevention exercise: Does the back end creak after fitness?

Do the plan described below.

It can strengthen your mid-dry muscle endurance. It will evenly distribute the tension and pressure on your back, which will make you easier.

  How to do it?
First complete 6 to 12 recumbent steps, then do 4 to 12 support arm tilts, 6 to 10 cable knees, and finally do a bridge-side recumbent, 15 to 45 seconds on each side.

As an action, please follow the ground successively, without rest in the middle.

Take a 60-second break after completing each action, then do this set of actions one or two times.

  Choose 2 to 3 days a week and perform this set of exercises at the end of your fitness session.


Intensive exercise: Any exercise requires support from the dry parts of the body.

Try this set of plans to make your activities more agile, overpowered, easier, and make you perform better in any fitness program.

  How to do it?
First do 4 to 12 support arm tilts, then 6 to 12 horizontal strides, 6 to 12 ball bends, and then 6 to 10 cable pulls, kneeling on the side of the bridge, 15 to 45 on each sideSecond, do 6 to 12 single leg movements at the end.

This completes one action, please do it one by one without rest.

Take a 60-second break after completing a set, then repeat.

Pick 2-3 days a week and do this set of exercises at the end of your fitness training.