Contents:
- Medical Video: 5 Self Defence moves everyone should know | Master Wong
- 1. Resistance bands bicep curls
- 2. Kettbell swing
- 3. Deadlifts
- 4. Resisted Bird-Dog
- 5. Man-Maker
Medical Video: 5 Self Defence moves everyone should know | Master Wong
Muscles really cannot be formed in just one day's time. But that does not mean there are no sports movements that can make the muscles form in a fairly short time. Of course, this also depends on how often you do it and whether the movements are done correctly or not. Curious about what sports movements can be done if you want instant results? This is the answer.
1. Resistance bands bicep curls
This sports movement according to Taylor Gainor, CSCS, a sports practitioner in Los Angels can make the arm muscles tight and strong.
The longer you make your biceps muscle stiffen like this, so the more muscles tighten. After completing this movement, the arm muscles look firmer throughout the day.
The method is to stand in the middle of the rope resistance band, with the distance of the shoulder width apart not too tight. Hold the appliance firmly then slowly bend the arm until it is parallel to the shoulder, and then back down again. Keep your body from staying balanced when you bend your arms up. You can easily do it like the example in the picture above.
2. Kettbell swing
Kettbell swing is one of the movements with a high intensity of muscle work. This movement requires all the activities of the muscles of the back of the body, such as the buttocks, back, and hamstrings.
Therefore, the movement of this sport makes the parts tighter. Not only does it look tighter, by doing movements it will stimulate the cardiovascular system to work better.
The trick, you first need to stand up straight with your feet slightly wider than your shoulders. Then bend your knees slightly when swinging the kettbell. Do it as above.
Swing the kettbell between your legs to soar as high as your chest. Let the kettbell fall back between the legs, and repeat the movement.
3. Deadlifts
The movement of this sport can make the muscles of your glutes or butt feel tighter, look shaped, and of course go up, not loose.
Glutes are one of the largest muscle groups in the body and this movement can be relied upon to form them in a fast time.
The trick, hold a pair of dumbbells or one barbell, while standing with your feet opened hip-width apart. Then, the knees are slightly bent. Without changing the curve of the knee, bend the position of the hips and lower the body until it is almost parallel to the floor. See the movements in the picture above.
4. Resisted Bird-Dog
This exercise movement involves all the core muscles and buttocks, so that after practicing this movement you will feel the difference that looks fast. Pain is certainly certainly felt, especially if not used.
However, this exercise makes the core muscles and buttocks look firmer than before.
The trick, starting from the position like crawling on the mat. Then straighten your arms and legs crossed as shown above. When pulling your hands forward and feet back, do as far as possible.
Position your head until your tumi is completely straight. Make sure you really move the buttocks with full force, and parallel to the body, not too down.
5. Man-Maker
Get ready to get the instant impact of this movement. Although the name man-makers does not mean for men only. For men and women this movement can be a very miracle builder.
This movement involves the muscles of the arms, legs, shoulders, and also some parts of your core muscles. Even so, this movement is indeed not easy, but it is comparable to the results, how come. Prepare a small towel because there will be a lot of sweat. Keep the floor not wet from your sweat.
The trick, be prepared from your highest plank position. Hold dumbbells in your right and left hand. Then alternately lift one hand to the side of the chest and the dumbbell you are holding.
The other hand stays in its straight position to hold the weight so it doesn't fall. Position your feet to keep them straight as long as you move the hand movements.
If it is still strong, then move with a standing position while lifting the dumbbell straight up.
