Each movement has 4-5 groups, and each group repeats the movement 15-20 times. Practice once a day for a month, and you will find that your figure is more bumpy ~
Action one,
Note: put your palms on both sides of your chest, and the distance between your palms is about the size of two fists. Arms straight, knees on the ground. Inhale, bend your elbows and slowly lower your body. Until the arm is parallel to the backboard. Exhale, arm strength, get up and recover.
Action two,
Note: put your hands on both sides of your ears, keep your feet apart, and your heels are about two punches away from your hips. Exhale, abdominal force, and lift your upper back off the ground. At this time, the chin is slightly retracted and the head cannot be raised excessively. Inhale, slowly lower, and repeat.
Action three,
Precautions: put your arms straight at your sides, separate your feet with a fist, and leave your heel about a fist from your hips. Exhale your hips and push them to the ceiling until your chest, hips and knees are in a straight line. Inhale, slowly lower, and repeat.
Action four,
Note: the elbow joint is directly below the shoulder joint, and the two forearms are parallel to each other. Toes are supported on the ground, and two soles are perpendicular to the ground. The back of the head, upper back, buttocks and heels are in a straight line. Don't collapse, don't loosen your abdomen, and don't leak your hips.
Action five,
Precautions: Main points of lateral support: The elbow joint is directly below the shoulder joint, and the feet are supported on the ground in a cross way. From the side, the back of the head, buttocks and feet are in a straight line, so pay special attention to the buttocks not to pout too much. When inhaling, the crotch touches the ground, and when exhaling, the crotch is pushed to the ceiling until the whole body is in a straight line. Practice on both sides.
Action six,
Note: Stand naturally with your hands akimbo. Inhale, take a big step forward, and kneel at the same time. Pay attention to the toe direction when squatting, the front knee should not exceed the toe, and the thigh should be parallel to the ground. Don't touch the ground with your back knee. Exhale hips and legs, get up and restore. Inhale and practice on the other side.
Action seven,
Precautions: lie on the mat, legs straight apart, hands straight apart. When exhaling, lift the opposite hand and leg, inhale and put it down. Exhale, lift the other hand and leg, inhale and put it down. Be careful not to shrug or raise your head.
This is the freehand whole body shaping action, which is especially suitable for people who are not good at instrument training. You can practice at home as long as you have a mat!