This is very, very effective exercise for cardiopulmonary function and weight loss. It can make your hip, thigh and calf muscles fit better. Just take the 3- 10 flight of stairs at first. Be careful not to exercise too much. Taking stairs, especially going down stairs, will produce a feeling of extremely dull pain.

Joint warning waist, be sure to pay attention to knees.

When you go upstairs, you go upstairs step by step. Pay attention to the whole foot contact with each staircase. Swing your arms vigorously to make your movements strong. Take the 8- 10 stairs.

After going down the stairs to the highest floor, turn around and go down the stairs to return to the starting position. Toe on the ground, be careful, and hold the handrail of the stairs if you need balance. You can get off faster, but be steady.

Questions to consider:

1. When you go upstairs, lean forward slightly from above your hips to share the pressure on your waist.

2. Pay attention to ensure that all your feet touch the ground; This can protect the knees and ankles and make the body most stable.

Variant version:

1. Hold the handrail when climbing stairs, but it is best to ask for support only when necessary.

2. The difficult version runs up the stairs. Or take two steps at a time, but pay attention to the whole foot landing and keep your body stable.

* Push-ups *

This is very good exercise for chest muscles, and it can also exercise shoulders, triceps and abdomen.

Joint warning shoulder, elbow and waist.

Start from the ground, legs straight, feet apart a few inches. Bend your elbows and place your palms on the ground just outside your shoulders. Straighten your arms and press your body upward until your arms are almost straight and your body is supported by your palms and soles. The chin is a few inches towards the chest and the forehead is opposite to the ground. Abdomen in.

Practice elbow flexion and body descent. When the elbow is parallel to the shoulder, press the body back to the starting position.

Questions to consider:

1. Keep your whole back straight, including your hips; Even during activities, imagine that there is a very delicate thing on your back, which will fall and break if you are not careful. When you straighten your arm, you will feel a sense of strength at the back of your arm, in the center of your shoulder and in the middle of your chest.

Imagine you put your hand on the floor to support yourself.

3. Don't bend your elbow lower than your shoulder; This will put too much pressure on the shoulders and tendons.

Variant version:

1. Low-difficulty version Do an adjusted push-up: Don't straighten your body, bend your knees, and let your upper thigh knees support your whole body slightly. If this is still too difficult, you can try to do "fine-tuning push-ups".

2. The difficult version grasps the lowest point of action, slowly counts to 2 and then returns to the starting position.

* Get down *

Muscle Exercise This is one of the best exercises, which can strengthen the muscles of buttocks and thighs and make them more fit.

Joint warning knee, waist.

Starting posture, put your hands on the upper thighs, stand up straight, your feet are shoulder width apart, and your body center of gravity moves slightly back to your heels. Abdomen in, stand up straight, shoulders flat.

Practice kneeling. If you need balance, you can stretch your arms forward, even with your shoulders. When the thigh is parallel to the ground, stand up and return to the starting position.

Questions to consider:

1. When squatting, imagine yourself sitting in the chair behind you. When standing up and returning to the starting position, the muscles on the front side of the thigh will feel contraction; Some people will also feel the strength of the hip muscles.

2. The degree of squatting depends on your flexibility. You may only be able to bend your knees a few inches, and your thighs are already protruding forward a lot, or you can keep your back flat until your thighs are parallel to the ground. Be careful not to let your knees exceed your toes too much.

When you stand up, don't stand up completely, and don't lock your knees.

Variant version:

1. Low-difficulty version Find a chair and put it behind you so that your hips can touch the chair surface slightly before you stand up.

2. The difficult version stands in the center of a fitness belt and holds both ends of the belt with both hands. Bend your elbows and put your hands on your shoulders, which will put some tension on your belt. On this basis, do basic exercises; The belt will cause some resistance for you to stand up and return to the starting position.

* Go forward *

The muscles you exercise are a kind of exercise that focuses on exercising your hips and thighs.

Joint warning waist and knee joint.

Starting posture: stand up straight, squat with one foot below, take a step forward, and move your center of gravity slightly to your right foot. Hands akimbo, abdomen in, stand up straight, shoulders flat.

Practice bending your knees so that your right knee is parallel to the ground and your left knee is vertical to the ground; At this point, your left heel should be lifted off the ground. Press the big toe of your right foot to make your body stand up straight again. After completing all the repetitions on the right side, change the left leg and repeat.

Questions to consider:

1. There is a strong sense of contraction in the front thigh when bending knees, but the back thigh (the inner thigh may also be stretched) when striding forward.

Imagine that there is a seam in front when you walk forward.

3. Don't let the knees in front exceed the toes.

Variant version:

1. The low-difficulty version is supported by a solid object and kept in balance.

2. The difficult version stands in the starting position, with the front foot in the center of a fitness belt and hands wrapped around both ends. Do the above basic exercises, and your belt will produce some resistance when you stand up.

* Lift your calf with one leg *

The muscles you exercise isolate the calf muscles.

Joint warning. Watch your ankle.

Starting posture: stand up straight with your feet together and hold a solid object in one hand for support. Lift your right foot off the ground and wrap it around the back of your left ankle, so it doesn't matter.

Lift the left heel off the ground and raise it as high as possible through interweaving and thumb ball pressing exercises. Hold on for a while and fall back to the starting position. Complete the full set of movements and repeat with your right leg.

Questions to consider:

1. Press straight up, and don't let your ankle shake inside and outside. The whole calf will feel strong tension when lifting, but it will feel stretched when falling.

Variant version:

1. The low-difficulty version does not need to lift the heel as high as possible, just press it up a few inches.

2. The difficult version sits on the ground, with legs stretched forward and one foot lifted a few inches off the ground. Wrap the fitness belt firmly around the instep and hold one end in each hand. Toes press forward to make the fitness belt produce resistance, and then press forward and backward. Or you can hang the heel of your foot on the edge of a step to make a basic version, so that when you fall, you will feel the whole calf stretching after the heel passes through the starting position.

* The whole body sinks in front of the chair *

The muscles you exercise are triceps, chest and shoulder muscles.

Joint warning shoulder, tendon sleeve.

At first, sit on the edge of a sturdy chair, put your hands at your sides and grab the bottom of the seat. Legs forward, feet on the ground and toes up. Slide your hips off the seat and hang them an inch or two in front of the chair. Belly in and keep your upper body straight.

Practice bending your elbows and sinking to the ground. Until the upper arm is parallel to or slightly higher than the ground, press the body back to the starting position.

Questions to consider:

1. In the starting position, you should look like sitting on an imaginary sofa, with the front slightly inclined to the ground. You will also straighten your arm, the back of the whole upper arm. Strong tension is felt in the center of the shoulder (chest sideline is also acceptable).

2. Pay attention to bend your elbow and let your body sink, instead of swinging your shoulders back and forth to borrow money.

3. Put down your shoulders and relax. Don't put down your upper arm parallel to the ground. Variant version:

1. "Basic Triceps Press Action" introduced in the low-difficulty edition of Perfect Fitness for Beginners.

2. The legs of the difficult version are straight, the heels are raised, and placed on a chair or other high flat surface.

* Move the cat *

The advantage of muscle exercise is that it can not only increase the strength of the waist, buttocks and thighs, but also stretch the waist, abdomen, buttocks and thighs well.

Joint warning. Pay attention to the waist joints. In fact, this kind of exercise may also be good for patients with lumbar spondylosis.

Start with your hands and knees on the ground and put them on the towel. Gently tuck in the abdomen. Inhale deeply through your nose and contract your right knee at the same time, with your head facing your chest.

Practice stretching, lift your right leg back to a high position, take a deep breath slowly through your mouth, lengthen your spine and raise your head. After all the repetitions are completed, replace the left leg with the right leg.

Questions to consider:

1. As the name implies, this exercise is to imitate the stretching action of a cat. When your body is folded inside and outside, you will feel the contraction of your waist muscles. When fully extended, the whole spine and legs will be fully extended.

2. In the starting position, the waist should not be arched or drooping.

You don't need to do much stretching after the whole exercise.

Variant version:

1. The less difficult version removes the upper body movements.

2. In the fully extended position, the difficult version slowly landed its legs three times before entering the next iteration; This can increase the participation of hips and thighs.

* Shoulder series *

The muscles you exercise are very good. Shoulder bodybuilding series.

Joint warning Pay attention to shoulder joint and tendon sheath.

Starting posture: stand up straight, feet apart and flush with hips, arms extended to both sides, palms forward. Chest out, shoulders relaxed, abdomen tightened.

Practice slowly drawing a circle in front of you with your arms. Circles should be small and regular. Draw a 10 circle, and then draw a circle in reverse. Then draw 10 circles in front with both hands and palms down and up respectively, and then draw them back.

Questions to consider:

1. Imagine that your finger is drawing a circle the size of a salad plate on the wall. Shoulders will feel a strong pull, and as the movement progresses, the pull will get bigger and bigger.

2. Pay attention to stretch your arms to the maximum and relax at the same time.

Variant version:

1. Take a break after each set of circles in the low-difficulty version.

2. The difficult version stands at one end of the rope and the other end is in your hand. Raise your arm sideways until the rope gives you enough resistance, and then slowly return to the starting position.

* Pat each other on the inside of their thighs *

This exercise not only exercises the inner thigh, but also helps to increase the sense of balance.

There is no joint warning.

In the initial posture, the body lies on the left side, the head is supported on the outstretched arm, and the abdomen is tightened; Put the palm of your right hand in front of your body for support. Stretch your legs forward a few inches so that your right hip is vertically above your left hip. Hold your right leg a few inches in the air for a while, with your toes slightly forward and your knees turned up.

Practice lifting your left leg and slapping 10 times with your heel. This constitutes repetition. Drop your left leg between repetitions.

Questions to consider:

1. It may be awkward to do this exercise for the first time. It may be difficult to pat your heels or keep your balance. But it doesn't matter. Keep practicing, and your movements are more accurate and perfect every time.

2. Every time the heels hit each other, you will feel the contraction of the inner thigh below.

Variant version:

1. Low-difficulty version of the knee flexes gently; This will make the action easier to control.

2. The difficult version found a belt tightly wrapped around both ankles. Raise your thighs a few inches to give the rope enough resistance, and then slowly return to the starting position.

* Towels strengthen the abdomen *

The exercise of muscles is specifically aimed at the movement of abdominal muscles.

There is no joint warning. In fact, if you often feel neck pain or low back pain while exercising your abdomen, this is a good alternative exercise.

Starting posture: spread a long towel on the ground, lie flat on it, and the head is close to one end of the towel. Bend your knees and put your feet flat on the ground. Grasp the corner of the towel with both hands. Gently tilt your chin and tuck in your abdomen.

Practice rolling your head, neck and shoulders up and forward off the ground. You can help yourself complete the action by pulling the towel. Hold on for a while and fall back to the starting position.

Questions to consider:

1. This exercise is designed to imitate the action of belly rolling, but it has a better abdominal strengthening effect. Towels help support your neck and allow you to concentrate on your abdominal muscles. When you reach the highest point of action, stick to it for a period of time, and your muscle strength is the greatest.

2. Exhale through the mouth when lifting and inhale through the nose when falling.

Don't jerk the towel.

Variant version:

1. The low-difficulty version makes better use of towels to support lifting movements.

2. When the difficult version is lifted, the body twists to one side. Twist left and right repeatedly every time.