? 1. Plate bracket
? Plate support is the basic action to exercise abdominal muscles and core muscles. You don't need any fitness equipment, you just need a yoga mat and a space for people to lie down, so you can easily do flat support. And there are many changes in flat support. In addition to the basic elbow joint support, you can also straighten your arms in turn, or support your body with different arms, and then train your back muscles with the rotation of your arms and upper body to enrich the simple flat support.
? squat
? Squat is known as the "king of strength training", and many training movements are combined with squat. Squats can make men more masculine and women more feminine! Squat is the best action to increase the muscles of the whole body. Squat can promote hormone secretion as much as possible in the process, thus promoting muscle growth and driving the growth of muscles all over the body. Exercise the "internal rotation muscle" on the inner thigh to improve the gluteal line. Improve explosive power-the ability to make you explode with maximum strength in the shortest time. Improve heart and lung function-Doing squats often can make your heart stronger. Enhance sexual function-promote the secretion of androgen, which is beneficial to enhance sexual function.
? 3. Hip bridge
? This action relies on the strength of the hips to lift the body into the shape of a bridge. It seems simple, but it is not enough to lie on the ground and push up with your hips. At the peak stage of the standard free-handed hip bridge, it requires three points and one line, shoulders, hips and knees, and requires full use of the rear side. It has a good effect on the training of gluteus maximus and core muscles, and can also prevent low back pain to some extent.