1
push-up
Training site: pectoralis major, deltoid (front shoulder) and triceps (back arm).
Starting posture: hands are shoulder width apart, fingers are forward, hands and toes are facing the ground, body is in a straight line, abdomen is closed, hips are clamped, elbows are slightly bent.
Action essentials: bend your elbows, open them to both sides, and lower your body to the height of your shoulders and elbows. Exhale and return to the starting position. Say it again.
2
Lie on your back and lift your legs.
Training parts: back, abdomen and buttocks.
Starting position: Hands should be shoulder width, placed directly under the shoulders, knees should be hip width, directly under the hips, and navel should be retracted to keep the hips straight.
Action essentials: the left hand is extended forward to the palm and shoulder height, and the right foot is extended backward to the shoulder height. Pay attention to the upper body and pelvis, stay for about 10 ~ 12 seconds (about 3 ~ 5 deep breaths) and then change sides.
three
Lie on your side and lift your legs.
Training site: lateral thigh and buttocks.
Starting position: Hands should be shoulder width, placed directly under the shoulders, knees should be hip width, directly under the hips, and navel should be retracted to keep the hips straight.
Action essentials: Lift the right leg to about 30 degrees, and then slowly lower it.
four
push-up
Training site: shoulders and triceps.
Starting posture: It is very similar to training chest push-ups, the biggest difference is that hands are straight.
Action essentials: bend your elbows, open them to both sides, and lower your body to the height of your shoulders and elbows. Exhale, return to the original position and repeat several times.
five
Stand on your side
Training site: abdomen (especially lateral abdomen)
Starting posture: Lie on your side, support your upper body with your elbows, don't shrug your shoulders, and keep your feet straight and close together.
Action: With the strength of abdominal tightening, the upper body leaves the ground and the neck and heel keep a straight line. To increase strength, you can extend your upper arm upward, stay for about 10 ~ 12 seconds and then change sides.
six
Sit with your head down.
Training site: biceps (front of arm)
Starting posture: sit in a sitting position, holding a kettle or a common weight, and gently leaning your elbow on the inner thigh.
I hope it helps you, and I wish you a happy fitness!