Detailed action explanation 1, push-ups to strengthen chest muscles
This action is mainly to exercise the male pectoralis major. In the living room or dining area at home, find two single stools, one on each side, supported by both hands and leaning against the table. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.
2. Sitting posture, abdomen and legs.
This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs.
In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.
3, sitting posture, knees abdomen
Sit in the front of the chair, put your hands on both sides of the chair, keep your back straight, lean back slightly, bend your knees and feet together and leave the ground;
The abdomen lifts the lower limbs, while the upper body leans forward slightly, and the pelvis rolls back slightly, so that the thighs are as close to the body as possible. When reaching the highest position, pause for a while, then slowly put down your feet and return to the starting position;
Each group 10 ~ 15 times, repeated 3 ~ 4 times.
Action points:
1. Keep your core strength, keep your back straight and your feet always hang together;
2. Exhale when exerting force, and the lower abdomen has obvious contraction and exertion. In the highest position, the abdomen has obvious squeezing feeling;
3. Inhale when reducing the amount, and feel the continuous exertion of the abdomen.
4, high prone leg lifts
In fact, this action is a bit similar to flat support, but the difference is that high prone leg lifting is dynamic training, which has a stronger training effect on core muscles such as abdomen and back.
Action steps:
Body prone, feet together tiptoe support on the chair surface, hands on the ground, tighten the core, waist straight;
Lift your feet up alternately to the highest point;
Each side 12 ~ 15 times, each side is completed as a group, and 3 ~ 4 groups are repeated.
Action points:
1. Keep your waist and abdomen in a state of exertion and don't collapse;
2. When lifting the leg, the supporting leg and the upper body remain motionless, and there is a sense of contraction and squeezing;
3. Inhale when putting down and exhale when lifting legs.