Fitness is everywhere, and sedentary office workers and student parties need to get exercise. Exercise is good for enhancing human immunity. Not exercising for a long time may make our physical function decline, and exercise is conducive to strengthening our physique. Let me show you, fitness is everywhere.
Fitness is everywhere 1 Action 1: Push down the paper in core training.
Action essentials: put a piece of paper on your hands, support your body with your feet and hands, tighten the core into a straight arm support, slide your hands forward alternately and recover after stability, train your core stability and control ability, and tighten your abdomen. Do it 16-30 times in a group.
Action 2: The paper leans down and slides left and right.
Action essentials: the starting position is the same as above, then the left hand slides to the left and the right hand slides to the right. Do it 16-30 times in a group.
Action 3: Four-legged support stretches hips, bends shoulders and slides forward.
Action essentials: Knee and palm support the ground, put a piece of paper under the palm, tighten the core, lift the right leg backward, and slide the left hand forward, and do it 15-20 times at the same time.
Action 4: Push the paper down and slide with your knees up.
Action essentials: the body is supported by a straight arm, the paper is placed under the feet, the core is tightened, and the body remains stable. Then, the feet alternately slide forward along the ground and lift the knees, and a group alternately completes 20-30 times.
Fitness is everywhere 2 1. Double-head take-off and landing method: first lie on your back, put your arms straight on your head, straighten your legs, spread your legs 10 cm, and then touch your arms and legs in a vertical position. Then fall down and stop touching your limbs. This action is mainly to exercise the whole abdominal muscles. 20 times in each group, 3 groups each time. Then lie on your stomach, preparing for the same posture as lying on your back, and then try to lift your limbs as much as possible. You will feel your waist tighten, then fall down and lift your limbs again without touching the ground. Repeat. This action mainly exercises the muscles of the waist, thighs, shoulders and upper back. 20 in each group. Three groups at a time
2, scissors cross method: the body is supine, lying flat, arms placed on both sides of the body, palms facing down, and legs straight at 45 degrees. In this position, the legs cross up and down or left and right. This action is mainly to exercise our front thigh muscles and lower abdominal muscles. Practice 6 groups at a time, cross 3 groups up and down, and cross 3 groups left and right. Each group has 30 crosses.
3. Kicking method: The body's preparation posture is the same as above, and then the legs imitate the action of pedaling the bicycle, keep even breathing, don't hold your breath, and don't touch the ground when kicking forward, at the position of 10-20 cm from the ground. This action mainly exercises the flexibility of leg and lower abdominal muscles. Practice 4 groups for 30 seconds each time. Persistence 1 minute is excellent.
After these actions, the muscles of the whole body are more or less stimulated accordingly, and finally the whole body is stretched and relaxed. Then you can get up. When doing other things, the fat metabolism of these groups of movements continues. So even if you don't go out, you won't get fatter. Actually, exercise is that simple.