1, roll the belly
After the preparation is completed, roll up your body with the help of your abdomen. The rolled-up part is just the upper end of your head, neck and back. After rolling up to the top, you can stop for a while, then slowly restore your body to its original position and repeat the action. Beginners can do it 20 times first, and increase the number of trainings with their proficiency and endurance.
2. Mountain running
Straighten your legs backwards, raise your head upwards, keep your shoulders as far away from your ears as possible, tighten your back and keep your upper body stable. Then, lift your knees alternately with your legs. When the left and right legs lift the knees alternately, the movements should be consistent and the body should be as stable as possible. Beginners do it 20 times, and the number increases with the proficiency of the action.
3, 90 straight leg roll abdomen
Lie face up on the ground or on the yoga mat, put your legs together, and lift up so that your thighs are at 90 degrees to the ground, your calves are slightly outward, and your knees are slightly bent. The thighs and calves form a 70-degree angle, the arms are straightened and lifted upward, and the upper body is rolled up by the strength of the abdomen. Try to touch your toes with your hands, stop when you reach the top, then slowly restore and repeat the action.
Fitness precautions
Learn to keep fit, not just for three minutes. Don't insist on fitness for more than 3 months, and don't say that fitness has no effect. Stick to it less than 3 times a week, and don't say that you are working out. Fitness is a fair thing. The longer you persist, the more benefits you will reap.
Don't neglect the warm-up session. Warm up before fitness, fully exercise joints, improve joint flexibility, jog 10 minutes or jump for 5 minutes, raise your body temperature, let you enter the exercise state faster, and improve the fitness effect. Choose the load that suits you. Everyone's load level is different. Beginners should not be blindly confident or compare with others when carrying out weight-bearing training.