1, plate support.

Action essentials: elbow joint and shoulder joint are at right angles to the body. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders. Keep your body straight at all times and keep this posture for as long as possible.

2, flat belly roll

Lie flat on the ground with your knees bent 90 degrees and your feet flat on the ground. Cross your hands on your chest or beside your ears, tuck your shoulders in, and slightly retract your chin until your shoulder blades leave the ground and your waist is fixed, and then exhale upward and inhale downward, once each time.

Step 3 sit-ups

Lie on your back, put your legs together, raise your hand, contract your abdominal muscles, swing your arms forward, and quickly become a sitting position. Keep your upper body bent forward, touch your feet with your hands and bow your head. Then return to the sitting position. So continuous.

Step 4 push-ups

Mainly exercise the muscles of upper limbs, waist and abdomen, especially the chest muscles. It is a very simple but effective strength training method. Beginners can practice push-ups in two groups, each group 15 to 20 times; Athletes with a certain foundation can do 3 groups, 20 times in each group; High-level people can try four groups of 30 to 50 push-ups

Step 5 bend your knees and take a step back

Stand upright with your feet together and your left foot back until your right knee bends 90 degrees and your left knee almost touches the ground. Change your right foot. Say it again. Increase the difficulty: lower your legs for 2 seconds and keep your posture for 2 seconds when your knees almost touch the ground.