Exercise for 20 minutes every day to build a perfect body shape in January. People with heart disease are not suitable for this sport, and people with corresponding diseases are not suitable for this sport. Different people should arrange exercise time according to their living habits, and pay attention to their breathing frequency when exercising. Now share the skills of building a perfect body for 20 minutes every day.

Exercise for 20 minutes every day to build a perfect body shape 1 twice a week in January; All parts of the body are trained separately, four times a week. During each training, choose the appropriate intensity and weight, and do weightlifting, neck pushing, fitness equipment and other actions ... do 2 ~ 3 groups, 8 ~ 12 times in each group. In order to prevent stagnation, you should constantly change the exercise and intensity of training.

New Method: Yoga-Improved push-up yoga can make your abdominal muscles contract independently in a new way. First, support the body with forearms and knees, elbows and shoulders are as wide as knees and hips, and toes are bent. Then, put down your shoulders.

At the same time, contract the abdominal muscles and transfer the weight of the upper body to the forearm; Slide your feet backwards, straighten your legs gradually, keep a straight line from head to toe, balance the weight evenly on your fingers and toes, keep your back straight, and at the same time, tuck in your abdomen. Hold this for 30 seconds, hold it for 1 min after raising the arm, and repeat this for 3-4 times.

New method: Boxing can help you get rid of muscle relaxation and have strong muscles. Use various punching postures such as downward hook, direct hit and side swing to punch 25 times each, alternating left and right hands. Change the order of posture every time you exercise.

At the beginning, the toes are slightly outward and the heels are off the ground for rotation; Bend your elbows close to your ribs and put your fists under your cheeks; When punching, the left foot moves outward, and the hips turn right, driving the left shoulder forward. At the same time, the left arm began to hit at the height of the cheek, and the heart of the fist quickly retracted the fist downward, restored to its original position, and then punched the right fist.

In order to make you more fit and powerful, try one-legged jumping training. Stand with your legs together, jump to the right with one foot, support the ground with both feet, and jump back to the left with one foot after a little balance. After jumping 12- 15 times, the rhythm gradually accelerated. At this time, quickly jump to the left with one foot, then jump back to the right, and then jump up with both feet as high as possible. Repeat the training 10- 12 times.

Exercise for 20 minutes every day to build a perfect body in January. Leg and arm stretching.

Lie on your back, lift your legs straight, extend your left arm as far as possible in the direction of your right leg, and lift your right arm over your right shoulder. Be careful not to touch your chest when doing the action. The left arm and the right arm alternate actions.

Vine fancy movement

Stand on one leg with your right leg and bend your arms to shoulder length. The right leg is slightly bent, and the left leg is extended backwards while straightening your arms. Then, lift your right leg. If so, do it alternately.

Biceps exercise

Sit down with a dumbbell in one hand and your legs crossed on your shoulders. Bend your arm until the dumbbell is in line with the floor, and put your elbow in the center of your thigh for support. Palm up, lift the dumbbell to a position about six inches away from the shoulder, then lower the dumbbell back to its original position, and finally stretch your arms in all directions.

Triceps exercise

Hold the dumbbell with one hand so that it is perpendicular to the floor. Raise your arms above your head and straighten them. The other arm can support the raised elbow from the back of your head or from the front. Lower the dumbbell to a position where the arm makes a 90-degree angle with the body (lower is better) and stretch the arm. The dumbbell falls back to its original position and the action is completed.

Let me summarize.

The above is what I brought about about the benefits of fitness in the morning, and getting up early can relax you all day. I hope it will help everyone.