Flat support can exercise core muscle groups. During the interval of fitness, you can do three flat supports for 30 seconds at a time. Specific actions: prone, elbows shoulder-width, elbows supported on the ground, upper arm and trunk as far as possible to maintain 90 degrees. The two toes are close together to reduce the support area. The neck is naturally straight, the eyes look down, the chest is raised, and the head, shoulders, buttocks and lower limbs are kept in the same plane, so that the spine is naturally bent.
2. Ankle training
Ankle is one of the parts where men exercise the least. Insufficient ankle flexibility will lead to the lack of stability of the body and make the spine more vulnerable to injury. Specific actions: stretch your hands forward to support the wall, touch the wall with your left toe, and stretch your right leg backward; Lean forward, keep your left knee as close to the wall as possible, and hold it for 10 second, alternately on both sides, 3 times on each side.
3. lateral lunge
Most people lack lateral movement. Lateral lunge helps to strengthen the muscles on both sides of the body, exercise the flexibility of the hip joint and strengthen the muscles around the hip. Specific actions: stand, feet open and shoulder width; Extend your left foot to the left, bend your knees and squat with your right leg at the same time, repeat 10 times, and then change to the other side.
4. Step by step.
This action is the most difficult, so many people avoid it. Specific actions: stand with your back to the stool, 0 ~ 2 steps away from the stool, bend your left knee so that your left foot rests on the stool; Keep your body straight, bend your right knee and lower your body until your left knee almost touches the ground, then stand straight, repeat 8~ 12 times, and then change your right leg.
Step 5 jump rope
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve your heart rate and breathing rate in a few minutes and lose weight in a short time.
6. Aerobic exercise
There are many kinds of aerobics, which are too simple to meet the heart rate requirements, and more complex ones require higher physical strength and flexibility, which most people can't do at all, but the movements are not in place, which is ineffective and easy to cause injuries. Therefore, it is suggested that beginners or friends with poor physical conditions should do aerobics again if they can meet the requirements.
7. Cycling
Gym rotation and outdoor cycling are very suitable for aerobic training, which can make athletes sweat a lot in a short time, and the coordination of whole body muscles and body has been well exercised.
8. Running (fast walking)
Both outdoor running and treadmills are acceptable. If possible, running on the treadmill and letting go of the hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%, and the weight loss effect is more obvious. You must warm up first when running outdoors.
9. Cross kicks
Practitioners lie on their backs on the bed, with their hands akimbo or placed on both sides of the pituitary gland, with their feet straight up at a 45-degree angle with the bed, then cross their feet and repeat for 20 times.
10, hip lift
Practitioners lie on their backs on the bed, with their hands akimbo or placed on both sides of the pituitary gland, with one leg bent and the other leg straight up at an angle of 45 degrees with the bed, and lift their hips with waist strength. Repeat 10 times. Switch legs and repeat 10 times.