First of all, warm-up training, the pace is suggested to be 7-9 km/h, and the duration is suggested to be 25-30 minutes; After warming up, do aerobic and anaerobic exercises. The following mainly explains the related problems of aerobic and anaerobic exercise.
The first group of movements: squat training. Suggest 35 times per group *3 times. Squat has a good effect on training thigh muscles and shaping buttocks, but it should be standardized.
The key to squat training is to keep the width of the feet shoulder-width, and ensure that the toes point straight ahead. When squatting, the center of gravity is on your hips, and your thighs and calves are bent at 90 degrees. Hands straight forward. Remember not to bend over, or your movements will be irregular.
The second group of movements: triangle running and jumping training. /kloc-0 0 group *3 times. This training is tiring, but the training effect is great. We set up an equilateral triangle simulation environment with a distance of about 4 meters, and then quickly got up from one point and ran to another.
Repeat these three points back and forth. It will be a little difficult to finish the task when you are just training, so you can adapt to it if you stick to it.
The third group of movements: leg extension after prone position: 15-20 group *3 times. This group of movements is extended on the basis of push-ups, requiring both legs to stretch backwards on a fitness ball, while the arms are straight and supported on the ground.
This set of movements is not difficult, mainly training our core muscles, and the training intensity is moderate.
The fourth group of actions:? Ducks go? Training. 5 minutes * 3 groups. This set of movements is simple, but it is not easy to stick to it. The main point of action is to exchange feet and stretch forward, walk in a straight line, and don't turn outwards. This action can mainly stimulate the muscles of the thigh. Feeling the whole body's strength is on the leg, which is also helpful for training balance. Persisting in training can improve my balance.
The fifth group of movements: flat support training. Fitness training is an essential training, which has excellent effect on abdominal muscles. Group 1min*4 is generally recommended. The main action point in training is: don't come to your hips! Don't lift your hips.
Don't get your ass up (say the important thing three times), otherwise it won't conform to the standard and achieve the effect. Be sure to keep your body flat and parallel to the ground.
This is the end of the basic fitness exercise that I will introduce to you today. The coach also said that training is the key link, but my friend, regular fitness and diet control are the best ways to lose weight.
Let's train together and stick to it. Finally, I wish every friend who has read the article a charming figure! Come on!