Fitness skateboard has two sides, one is frosted and the other is smooth. If the floor at home is smooth (such as a waxed wooden floor), it is recommended to put the frosted surface on the ground and the shiny surface on his feet or hands. If the friction of the ground itself is large, you can rush the smooth side to the ground and put your feet or hands on the frosted surface for use.

So what are the fitness actions of skateboarding? Details are as follows:

Kneetuck bent down and closed his legs.

First of all, put your body in a posture of flat support on the ground, straighten your elbows and step on the skateboard under your feet; Then tighten the core, use the power of the hips to recover the legs and keep the back level; Finally, use the strength of your hips to straighten your legs. Repeat 3 groups, each group 10 times.

Sliding leg bridge

Face the sky, lie flat on the ground, make a hip bridge posture, and step on the skateboard with your feet; Tighten the core, use the strength of the hips, slowly straighten your knees and lower your hips until your legs are straight, but your hips don't touch the ground; Then use the power of the hip to raise the hip and bend the knee until the hip bridge appears again. Repeat 3 groups, each group 10 times.

Side lunge squat

Step on the skateboard with one foot, clench your fists with both hands, bend your knees slightly, tilt your hips slightly, and hold the core; The whole center of gravity moves down, stepping on the skateboard and extending outward until the knees are straight; Keep your pelvis at the same level, keep your back straight, and then use the strength of your side hip to retract your leg and move your center of gravity up, as does the other leg. Repeat three groups with two legs, each group 10 times.

Push-ups and one-legged punches

Hands on the ground, feet on the skateboard, control the core, keep your back straight; Use the power of the hip to move the knee to the elbow direction, so that one of the legs is retracted; Then exchange the other leg and let the two legs slide on the ground alternately; Repeat this for 3 groups, each group 10 times.

Plankwith 1armslide push-ups and one-handed sliding.

First, make a flat support posture with elbows straight, and lower the skateboard control core with one hand to keep the back straight; Tighten the scapula, push out the skateboard with the strength of the muscles between the scapula, and then slowly withdraw it; Do the same exercise with your other hand. Do 3 groups with each hand, each group 10 times.