Boys and girls look over:
Yoga mat. This must be available. If you don't want to do push-ups on the ground,
Practice push-ups, strengthen arm strength and shape arm curves. Wall push-ups, upward tilt push-ups, downward tilt push-ups, spider push-ups, fingertip push-ups and so on are all good actions.
Yoga mats can also stretch your whole body for 20 minutes.
Considering that the position in the dormitory is not very comfortable, two movements are mainly recommended for biceps brachii and pectoral muscle exercises?
8- 12 /4 groups of freehand push-ups can be unlocked after fancy push-ups go up.
Back muscles pull-ups? 8- 12 1 group /4 group
Prepare a pair of dumbbells.
Dumbbells are mainly used to train arms and shoulders. If you have bench press, you can lay a certain foundation by dumbbells when practicing chest muscles.
The elastic band is also ready.
Practice elastic belt's chest clamping. By changing the fixed position of elastic belt, you can practice the upper, middle and lower parts of the chest. Elastic belt has many functions. You can search online yourself.
Get down! All kinds of squats!
Squatting against the wall, squatting on the bench, and ordinary squatting are enough to meet the needs of ordinary people. If you are strong enough and elite, you can also practice one-legged squatting.
Stand upside down! All kinds of handstands!
Practice handstand, shoulder-elbow handstand, head handstand, handstand and handstand step by step by using the dormitory door. What are the advantages of handstand? You can search online by yourself. First of all, you should take your time. You can't stand on your head at once. Step by step, don't give up halfway. I feel clear-headed every time I finish it.
Girls, look here.
Yoga is a must. Every girl knows some yoga moves. I don't need to repeat this.
Although reducing fat is the main goal of girls, shaping is more important.
So more time is spent on aerobic exercise, followed by stretching and strength. According to the environment, first warm up and stretch for about 20 minutes to do trx or mat exercises, such as belly rolling and side leg lifting, then do dumb exercises or other aerobic exercises, and then stretch.
Two pairs of small dumbbells (1kg-3kg)
Effectively practice shoulders and eliminate back fat. And thin arms. Hold on for 20 minutes every day? , it will definitely work.
Elastic band
A elastic belt can help you open your shoulders, slim your back, practice keeping your chest straight, close your breasts and tighten your arms.
Platform entry
Mainly exercise a core muscle group. The fat accumulated in the waist and abdomen of many girls makes the core strength weak, and flat support can enhance the stability of the core.
deep squat
No squat, no hips, squat action is the best choice to create peach hips.
It is said that abdominal muscles and vest lines can only be seen when the body fat rate of boys is below 15% and that of girls is below 22%, so compare yourself. Don't eat fat-reducing, lose weight quickly. The shaping should start quickly, and the weight gain should be carried out!