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12 Practice the whole body with bare hands.
You can't just have a thin heart. Intimate, I brought 12 freehand fitness movements to easily practice the whole body and become hot in seconds. Speed up and take away the exercises! Take a rest for 30 seconds between each movement, and take a rest for 1-2 minutes between each group. * * * Do 1-2 groups.

1 one-legged side kick

Number of groups: each leg 15 times.

Exercise muscle groups: adductor and gluteal muscles.

Action points: abdominal tightening.

2 One-legged balanced type

Number of groups: 15 times

Exercise muscles: hips, legs, shoulders, triceps.

Action points: abdominal tightening.

3 Superman style

Number of groups: 1 min.

Exercise muscle groups: core, back, hips and shoulders.

Action points: inhale when lifting and exhale when putting down.

Four alternating lateral lunges

Number of groups: 1 min.

Exercise muscle groups: abdominal muscles, core, adductor muscles, buttocks, legs, quadriceps femoris, shoulders.

Action points: the abdomen is tightened hard and the pace is stable.

5 Leg stretching

Number of groups: each leg 10 times.

Exercise muscle groups: back, calf, hip and hamstring.

Action points: straighten your legs.

6. Lift the legs alternately with the rear support.

Number of groups: each leg 15 times.

Exercise muscles: abdomen, core, arms, buttocks, hip flexors, quadriceps femoris and shoulders.

Action points: abdominal tightening.

7 Superman Twist

Number of groups: hands 15 times.

Exercise muscles: abdomen, core, back, buttocks, oblique muscles and shoulders.

Action points: abdominal tightening.

8 reverse one-legged board

Number of groups: hands 15 times.

Exercise muscles: abdomen, core, arms, hips, hip flexors, shoulders, triceps.

Action points: abdominal tightening.

9 cross-legged board

Number of groups: each leg 10 times.

Exercise muscles: abdomen, core, adductor, buttocks, oblique muscles.

Action points: Tighten the abdomen and breathe evenly.

10 Alternate leg lifts and sit-ups.

Number of groups: each leg 15 times.

Exercise muscle groups: abdominal muscles, core muscles, hip flexors and oblique muscles.

Action points: the feet are adjacent, but not touching, and the abdomen is closed.

1 1 supine leg lifts

Number of groups: 15 times.

Exercise muscle groups: abdominal, core and hip flexors.

Action points: Tighten the abdomen forcibly, and inhale when your legs are lifted up.

12 side sit-ups

Number of groups: 15 times.

Exercise muscle groups: abdominal, core and hip flexors.

Action points: tighten the abdomen and keep the upper body straight.