Bench/push-up Step 1 prone position, with hands slightly wider than shoulders and supported on the chair surface, with arms perpendicular to the ground. The lower the chair surface, the higher the difficulty. Tighten the abdomen and prepare the back into a straight line. Step2 Bend your elbow 90 degrees, make your body close to the chair surface, straighten your back and tighten your abdomen, and return to 1. According to personal ability, 1 group exercise 10 to 20 times, and repeat 3 groups of exercise cores. Bench/hiking step 1 Take a prone position, with your hands slightly wider than your shoulders, support on the chair surface of the park bench, tighten your abdomen, and prepare your back in a straight line. Step two, your feet seem to be running. Lift your left and right feet alternately, keep your body stable and steady, straighten your back and tighten your abdomen. Repeat for 30 seconds to 1 min to form 1 group, and repeat for 3 groups. Note that this group of double movements can exercise the abdominal core if the speed is slow, and the heart and lungs can be exercised if the speed is fast, and the speed can be adjusted according to personal ability. Slide/Flat Walking 1 Use prone position, put your hands on the lower edge of the slide, point your feet to the ground, straighten your back, and tighten your core into a flat preparation. Step2 The body remains stable and does not shake, the abdomen continues to tighten, and the left and right hands alternately move up a small step and continue to move up to the highest level within their power. Step 3: Then move your hands back to the action 1 in small steps alternately, and move up and down *** 10 times to form a 1 group, and repeat 3 groups. You can exercise your abdomen and arms. Pull-ups on the horizontal bar Step 1 Bend your knees with your hands crossed, and hold the horizontal bar slightly wider than your shoulders. Step2 Bend your elbow so that your body is up, your chin exceeds the horizontal bar, your shoulders relax and sink without shrugging, and your abdomen tightens. Do 6 to 10 as a group according to personal ability, and repeat 3 groups. Tip Be careful not to shrug your shoulders when you get up. The abdomen should maintain the strength of tightening, so as to maintain the stability of the movement and exercise the lines of the core, arms, chest and back. Open space/open jump Step 1 jump on tiptoe, open your feet when landing, and gently touch your hands on your head. Step2 After gently jumping to the ground, put your feet together, put your hands together and pat the outside of your thigh. Repeat the action from 1 to 2 * * * for 30 seconds to 1 minute, and you can do 3 groups. This action can exercise the lower limbs and the heart and lungs. Step/step training The higher the Step 1, the more difficult it is. Choose stone steps with a height not higher than the knee. Step on your right foot first, and your calf is perpendicular to the ground to keep your body stable and not shake. This action can exercise the lower body and core muscles. Step2 Next, the center of gravity leans forward slightly, and the left foot is lifted up the steps to stand firm, and then it is repeated 20 times in the way that the right foot goes up and down, and then it is repeated 20 times in the order that the left foot changes up and down. * * * Do 3 groups. Garden/Leg Squatting Steps 1 Choose a garden fence or a small stone step with a half-Takaso leg to do this action. Keep your feet shoulder width apart, point your right foot back to the garden fence with your toes, take a big step forward with your left foot, and put your hands on your waist to keep your pelvis level. Step2 Kneel down, knees about 90 degrees, then return to the action 1, repeat 10, then change feet to do 10, and repeat 3 groups left and right. Pay attention to lean forward slightly when squatting, and the center of gravity is about 85% in the front foot and 15% in the back foot, which can exercise the lower body.