Reach out your hands and hold the gymnastics ball. Raise your arms to chest height, then gradually extend your arms upward until they are close to your ears, and at the same time, your gait will move from the original convergence to shoulder width. This step lasts about three minutes.

2, single arm support action

Exercise site: shoulder, leg muscles, and muscles at the back of buttocks.

Lie on your side on the gymnastics mat and support your body with your arms close to the ground. Similarly, the leg close to the ground bends backward, and the other leg keeps a distance of 45 degrees from the ground. Then, the other arm slowly lifted from the side, staring at the fingertip of this hand. Because this action will be a little more difficult, so just stick to it for about 20 seconds, and then do it again on the other side, one round trip.

3. Abdominal muscles tighten the ball

Exercise site: abdominal muscles, thigh muscles and arm muscles.

Sit on the ground, support your whole body with your hips, and gradually lift your feet off the ground 10- 15 cm. Hold the gymnastics ball tightly with both hands, and then do sideways movements to the left or right. This action is a test of people's physical balance. If you can't stick to it for too long at first, your feet can be a little closer to the ground, but remember that your feet can't be placed on the ground, which won't play any fitness role.

4, karate posture

Exercise site: upper arm muscles, shoulders, inner thigh muscles and hip muscles.

Legs are separated by two shoulder-width distances, feet are 45 degrees outward, and then squat. And his hands are bent and fixed on his chest. This action has a good effect on tightening the inner thigh muscles and hip muscles. Each action lasts for 20 seconds and can be repeated 5- 10 times.

Step 5 bend your knees

Exercise parts: shoulders, chest, triceps.

Kneel down at right angles to the ground. Lift the dumbbell on the ground with one hand, and then the knee and elbow begin to bend at the same time, using the strength of the knee to support the body and test the endurance of the arm muscles.

6, contact heel squat action

Exercise site: leg muscles

Feet apart, shoulder width apart. Then slowly squat down, holding a dumbbell in each hand, and touching the heel with the dumbbell in both hands on the premise of maintaining body balance. This action has a good effect on training leg muscles. Girls who want to have perfect leg lines can try it.

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