Many urban women are too busy to go to the gym to exercise. Recommend this set of home plastic gymnastics, which can make you exercise with simple props at home, and play the role of bodybuilding, body shaping and fat reduction. Try it on the weekend.
Part 1: blanket aerobic exercise
Props required: yoga carpet (if not, you can practice on ordinary carpet or floor mat)
Fitness ball (can also be replaced by basketball, football, etc. )
Fitness stick (if not, it is not needed)
Action 1:
Lie on your side on the blanket, support your upper body with your elbows, bend your calves and straighten your thighs by 90? Horn. Then repeat the lifting action, try to keep the action gentle, and feel the strength of the muscles, 20 times on each side.
Action 2:
Lying on your side on a blanket with your knees at 90 degrees? Angle, lift your thighs and then put them down, paying attention to keeping your feet in contact all the time. Repeat this action 20 times on each side.
Action 3:
Stand up straight, with your right foot in front and your left foot behind. The left leg knee is slightly bent. Then do squats, pay attention to keep your balance when squatting. Repeat this action 20 times on each side.
Action 4:
Sit on the blanket with your feet together and your knees open. Keep your upper body straight and raise your hands horizontally forward. Then sit back on your hips. Repeat this action 20 times.
Action 5:
Stand up straight, legs apart, shoulder width apart. Put a fitness stick on your shoulders with your hands (if not, cross your hands on your chest). Then squat down until your thighs are parallel to the ground. Repeat this action 20 times.
Action 6:
Stand up straight with your legs together, hold the table or wall with your hands, and then lift your calf up and back to feel the force exerted by the muscles on the back of your thigh. Repeat this action 20 times on each side.
Action 7:
Lie flat on the blanket with your back close to the blanket. Lift your legs together and make a 90-degree angle with your upper body. Horn. Then separate your legs as far as possible and close them again. Repeat this action 20 times.
Action 8:
Sit on the blanket, put your hands behind your body and lean back slightly. Bend your legs, put a ball between your knees, squeeze inward hard until you are exhausted, and then let go. Repeat this action 20 times.
Part II: Chair Aerobic Exercise
Props required: chairs
Action 1:
Sit in a chair, stretch your neck, hold your chest and abdomen, put your hands slightly behind your side and look straight ahead.
Action 2:
The action is as shown in the figure: head up for 4 times and head down for 4 times. Be sure to feel the neck muscles stretched. A complete action is completed as 1 group, and 2~4 groups are done.
Action 3:
Hands facing each other, push hard for 20 times, then keep this action, say 10 beat silently, and restore.
Action 4:
Breathe evenly as shown in the figure, silently count 10 times, and restore. A complete action is completed as 1 group, and 2~3 groups are done.
Action 5:
Press the left hand on the back of the right hand and put it on the abdomen, and massage clockwise 10 times. A complete action is completed as 1 group, and 2~3 groups are done.
Action 6:
Hook toes and extend toes 10 times, and turn inside and outside 10 times; Cross your legs up and down 10 times; Cross your legs and silently count 4 beats; Open your legs, keep moving and keep your knees bent. Count 4 beats silently and do it back and forth 8 times. A complete action is completed as 1 group, and 2~3 groups are done.
Action 7:
Tighten the hips as shown in the figure, silently counting 10 times; Then turn the crotch counterclockwise and clockwise 10 turn.
Action 8:
Push your hips back and forth for 20 times. A complete action is completed as 1 group and 1~2 group.
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