Effective exercise core
Lie on your stomach, with your hands and feet on the ground. Keep your body in a straight line from head to toe. Don't hunch over.
Jump with your feet open and closed. When you take off, your hips sink slightly and your knees don't bend.
Keep your legs and upper body as tight as possible.
The smaller the hips move up and down, the better.
Action 2: one leg hard pull+knee lift 15 times, change sides.
Exercise hips, legs and waist and abdomen.
Stand on one leg.
Bend down, one arm touches the ground forward and down, and your legs swing back from the ground.
Keep your back straight, push your hips back, and keep your knees above your toes.
Push your hips, stand up and swing your legs to your knees.
Action 3: Reclining and squatting 18 times.
Exercise hips and legs.
Feet slightly apart, tightening the abdominal core.
The upper body is straight, one leg is pulled back obliquely, and the arms are crossed on the chest, and the center of gravity is between the feet.
Squat down to the front of the thigh at 90 degrees with the body, the front of the thigh at 90 degrees with the calf, and the back of the thigh at 90 degrees with the calf; After the pause, the front legs stand up and return to the starting position.
Alternately retreat your legs, keeping the stride size unchanged every time, and don't touch the ground with your hind legs and knees.
Action 4: Judo push-ups 10 times.
total-body motion
The standard push-up posture is the starting posture, the hips are raised and the body is inverted V-shaped.
Raise your hips and sink your body until your chin hits the ground quickly.
Hips almost sink to the ground, while raising head and shoulders.
Action 5: Squat and jump 20 times.
Exercise your hips, legs and heart and lungs.
Legs forward and backward Zhang Kaicheng lunges, arms forward or akimbo.
Kick, jump, and exchange legs in the air.
Squat down after landing
Action 6: 12 times from both ends.
Exercise the waist and abdomen
Lie on your back with your hands above your head, your legs straight and your feet off the ground.
Lift your legs hard in the abdomen, and your knees bend in the process.
Bury your shoulders, move your hands with your shoulders and touch your toes.
After a short stay, it slowly decreases.
Action 7: Lie on your back and alternately raise your hand and kick for 20 times.
Supine support, hands and feet to support the body, knees bent, hips off the ground.
Lift one leg, lift the opposite arm off the ground at the same time, and touch the toes of the lifted leg.
After a short stay, resume and change sides.
Action 8: Squat kick 15 times.
Exercise hips, legs, abdomen and balance.
Back straight, heel shoulder width, knees and toes in the same direction, do not buckle.
The squat movement is natural and smooth, the hips move backwards, and when it reaches the lowest point, it gets up and restores, and the back is always straight.
When you get up, lift one leg and kick forward, then squat down.
Alternate leg
Rest for about 25 seconds between each exercise. Don't stand still when you rest. Do two groups at a time, once every other day, or alternate with aerobic exercise.
If some actions cannot be completed, don't force, give up or replace them with others.
Ensuring the standardization of movements will help to achieve the best results and reduce the harm to the body.
If you are in the stage of losing weight, you must control your diet, but control does not mean dieting. Can be a variety of small amounts, we must ensure a balanced nutrition.