Fitness exercise suitable for both men and women. In modern society, work pressure is great. Many people have no time to exercise and get sick at a young age. If someone is with them, they may insist on exercising. Then come with me to see fitness moves suitable for men and women!

Suitable for men and women to do fitness exercises 1 action 1: peer squat

Exercise parts: abdominal muscles, buttocks, thighs.

1. Stand with your feet as wide as your hips. Face your partner and hold your hand.

Don't let go of your hand. Two people leaned back at the same time, as if sitting in a chair.

3, the center of gravity falls on the heel, try to sit back, so that the thigh is parallel to the ground.

4. Hold for at least 5 seconds, and then return to the starting position.

Action 2: Partner lunge

Exercise site: the balance and stability of gluteus maximus hamstring muscle, core and inner thigh muscle.

1. Stand face to face and hold hands.

2. Do one at a time: lift your right leg.

3. Then, the left leg is bent into a lunge posture, the right leg is stretched as far as possible, and the right foot does not touch the ground.

4, try to completely left leg, make the left thigh parallel to the ground.

5. Put all your strength on the left heel, tighten the core (especially the abdominal and back muscles), and then return to the starting position. Repeat, get your right foot off the ground.

Do 10- 15 times, and continue with the other leg.

Action 3: Lift your legs.

Exercise site: lower rectus abdominis, psoas major, upper rectus abdominis and transverse abdominis.

1, one person stands, one person lies down, puts his head at the feet of the standing person, and grasps the ankles of the standing person with both hands.

2. The lying person raises his legs to the sky, parallel to the standing companion. Try to keep your legs together and as straight as possible.

The person standing pushes your legs back to the ground, with your back close to the ground, and then extends your legs to the sky.

4. repeat it. Exercise the abdominal oblique muscle and keep the angle when your legs push back to the ground.

Do 1 min, and continue with someone else.

Action 4: Towel boating

Exercise parts: upper and lower back muscles, biceps brachii, trapezius muscles and hind legs; At the same time, this action can also stretch the lower back and hamstrings.

1, two people sitting face to face, legs slightly bent, hip breadth, feet butted. Sit up straight, chest out and shoulders down.

2. What kind of towel is one person holding a towel with two U-shaped ends and the other person in the middle?

3. Hold both ends of the towel and stretch backwards. The other side provides moderate resistance for 3-4 seconds. Our goal is to push the elbow back as far as possible and squeeze the scapula.

Do 10- 15 times and change people.

Action 5: Load the board

Exercise parts: abdominal muscles, limbs

1, one person prepares the board, elbows the ground, shoulder width, perpendicular to the shoulder, legs apart, and the whole body is tight. The body should look like a table.

2. After in place. The other man sat gently on his back.

3. Hold for 30 seconds-1 min.

Repeat twice, * * * do 3 groups.

Exercise 2 is suitable for men and women to do together. Work pressure, excessive excitement will lead to insomnia. Sleeping all night makes you sleepy all day. Want to get rid of this kind of distress, might as well try insomnia yoga, which can relax the tension of shoulder, neck, upper back, chest and pelvic muscles and sleep peacefully.

Simple pelvic exercises

Efficacy: relax the muscles of lower limbs and pelvis.

1. Quickly hold hands, palms and toes, open them, hold them down, open them, and hold them down for 30 times.

2. Open your feet shoulder width, open your feet outward, and bend your toes in the instep direction.

To enhance the effect, lift your feet 30cm while inhaling, count to 10, then put them down and lie flat for 2 minutes.

Fish style

Efficacy: eliminate neck and shoulder stiffness and improve head fatigue.

1, lie on your back, bend your arms and forearms at 90 degrees, and naturally open your feet shoulder width.

2. Breathe in and hold out your chest, let your waist droop, put your head on the bed, stay for 8 beats, and keep breathing naturally.

3. In primitive time, you should first put your forearm flat and grasp the muscles between your thighs and hips with both hands.

4. Use the strength of the abdomen to slowly raise your head, look at your toes, slowly put down your back vertebrae one by one, and let your body lie flat. Repeat this action five times.

bridge type

Efficacy: let the waist, abdomen and pelvis relax, so as to relax the whole body.

1, lie on your back first, open your palms naturally upwards, and open your feet slightly wider than or shoulder-width.

2. When inhaling, lift your waist, keep your chin at a certain distance from your chest, stay for 8 beats and keep breathing naturally. Finally, slowly lower your waist and exhale to relax. Repeat this action five times.

Liver and kidney function exercise

Efficacy: Stimulate and massage liver and kidney, and help soften pelvis.

1. Lie on your back, with your hands spread out, palms up, knees bent, and your feet spread about twice as wide as your shoulders.

2. Stick the sole of your foot on the bed, press your knee down to the left, and stick your right knee on the bed surface. When your knees press down to the left, keep your right shoulder flat on the bed. Stay for 8 beats, switch sides after recovery, and repeat for 3 times.

If the right knee does not stick to the bed surface when pressing down, you can put your left foot on the right knee to help press down.

Foot-lifting posture

Efficacy: strengthen abdominal muscles, adjust internal organs and promote blood circulation in shoulders; Stimulate the lumbar spine and regulate physiological abnormalities.

1, lie on your back, put your hands on your sides, bend your knees with your feet, lift your feet 90 degrees, keep your feet perpendicular to your calves, and straighten your knees.

2. Keep the raised foot still, then lift the other foot, with the foot at 90 degrees to the ground and the toes pointing to yourself. Hold this position for 20 seconds and breathe naturally. Slowly lower your feet and repeat 3 times.

Experts say

The fish-shaped bed should not be too soft, otherwise it will not hold the waist. It is suggested that you can choose the position of the bedside, or use a cushion on the ground, and the effect is better.