1, air pedal
The first movement, I would like to recommend a classic training movement in abdominal training, which is our air kick. First of all, our bodies need to keep a supine posture, hold our heads with our hands, but don't put any pressure on our necks, and then lift our shoulders slightly. Then bend and lift our legs, and then feel the strength of our abdomen. Let's do a stampede in the air.
When we do this air pedal, we must feel the strength training of abdominal muscles and slow down, which will give our abdominal muscles a more lasting stimulation. There is a picture demonstration on it. You can complete this action according to the picture demonstration and imitation.
2. Police
Bobby action is a trump card in our fat-reducing training, and its training effect is very obvious, which can make us feel the obvious increase of body temperature in a short time and help us exercise. After a period of exercise, we can add a jumping action and complete a Bobby jump, which will increase the difficulty of the action and improve our training effect.
3. Crouching
The third movement I want to recommend a classic movement that is often used when exercising hips and legs, and that is our squat. When doing squats, we need to separate our feet shoulder width apart, or slightly shoulder width apart. Keep this standing posture and straighten our backs, because we squat by our own strength and feel the strength of our hips when we get up. Make this movement a little slower, and it is best to stop at the peak and feel the constant tension in your hips and legs.
4. lunge and squat
Like the last movement, lunge squat is also a classic movement that we often use when exercising our hips and legs. I also recommend it to everyone here. When doing this lunge squat, keep your back straight and keep your legs bent 90 degrees when you squat. This is a very simple action. If not, please refer to the illustration.
5. Turn jumps on and off
Can you do this action? This is a very simple but very effective fat burning exercise. It can also be used as a warm-up exercise before our exercise. Like Bobby jump, switching can also help us warm up quickly. Then I recommend it to everyone here, because this action is not difficult, and you have no problem completing it. Try to make your action range larger and improve our action speed.
The following movements are relatively simple basic fitness unarmed movements. If you just start fitness and want to do unarmed fitness training at home, then you can start practicing from these movements, which will help us exercise our whole body strength. At the beginning of these movements, slow down your movements and let us complete them with the most standard movements.