1, back kick action
Lie prone on the yoga mat, hold your arms on the ground, kneel on one knee, lift the other leg, keep the level of suspension, and hook your legs back and forth. A set of movements is 15-25 times, step by step according to your personal endurance.
Step 2 lift your legs
Lie flat on the yoga mat, hold your chest high, keep your head balanced with your hands, then put your legs together, lift your legs high, and lift your legs to an angle perpendicular to your body. Action is 15-25 times as a group.
3. Abdominal muscle exercise
Put your arms on the yoga mat, put your knees together and kneel on it with the yoga mat as the fulcrum. Your calves and feet are close together and intertwined. After that, the arm supported on the yoga mat becomes left palm support-right palm support-and circulates back to two forearm supports 15-25 times.
4. Balance training
Sit on the yoga mat with your hips as the fulcrum, wrap your legs together and keep your feet away from the yoga mat. After balance, the two arms are buckled at the horizontal ends, the palms are straight, and then the left elbow touches the ground and the right elbow touches the ground alternately. Pay attention to keep your feet away from the yoga mat. If you find it difficult, you can try to keep your balance with your waist and abdomen strength.
Step 5 sit and kick
Similarly, the hips are balanced on the yoga mat, and the horizontal ends of the arms are buckled with the palms. When you master the balance, kick your legs forward from the bent state. Finally, you keep the balance for 3 seconds, one action ends, and a group of actions 15-25.
Step 6 kick your side
Lying on your side on the yoga mat, one elbow is close to the yoga mat to support your head for balance, and the other hand supports the yoga mat. Lift your legs at a 90-degree angle, click on the ground in front of your thighs after you close them, and click on the ground in the back of your thighs after you return to the 90-degree angle. Keep this action 15-25 times, and adjust the number of exercises according to personal acceptance.
Precautions:
1, these six movements are carried out in turn, and each group has about 15-25 movements, which are adjusted according to their body reception. Each group can have 15 in the first week, 20 in the second week and 25 in the third week.
2. Remember to stretch before and after exercise. The whole routine will last about 5 minutes. Remember to stick to it every day.
3, you have to remember that a good figure is made, and it is impossible to see the results on the first day. Girls should insist! Come on!
Content expansion:
Upper body muscle exercise method
Training 1 pull-ups
There are many training methods. Novices can consider doing the maximum load, doing 3-5 groups, and taking a break between groups 1-2 minutes. If you can't do it at once, you can support it with a chair below to reduce the burden.
Training 2 Push-ups
If you have a foundation, you can do 3~4 groups 15 times to "get up for three seconds" and rest between groups 1 minute.
Training 3 Triceps Bracket
Put your hands on the chair, support and keep your feet on the ground with your hands, then sit down slowly until your elbows bend vertically, and then stand up with your hands. You can start from the x3 group under 15 (the number of times increases according to your physical condition).
Training 4-pole support
The upper body is supported by the elbow, which is perpendicular to the shoulder, tightening the abdominal core, supporting the body with the abdominal muscles as the center, keeping the pelvis level and knees straight. Keep your body stable, keep breathing normally, keep exercising for 30 ~ 90 seconds, and repeat the three groups. The longer the holding time, the higher the strength.
Training 5 Lateral Abdominal Rollover
Lie on your back, with your legs bent and raised, your calves parallel to the ground, and your hands on your chest or ears 15~30 times each time. Do 4 groups. Pay attention to keep your body stable, and your lower back should be close to the ground, and you can't lift it.
Superman style training
Lie flat facing the floor, get ready for action, and raise your hands &; Both feet, stay for 3 seconds, and return to the preparatory action. Do 3 groups each time 10~ 15, and rest between groups 1 minute.