Your 30-minute body-building exercise:-5 times a week (weekly 150 minutes, * * * weekly 10080 minutes, what percentage do you think, I believe you can spare the time).

Preparation items: 1 m2 open space, a pair of yoga mats, a pair of dumbbells (sporting goods store), an elastic rope (sporting goods store) and an elastic ball with a diameter of 10 cm; Many children like to play, some have balls on the surface, and some have small chirps in department stores. )

1 pave the mat, roll the elastic rope into a circle of 20-30 cm, and put dumbbells and elastic balls beside it;

2 start training:

Preheat all joints,

Squat with the ball-stride squat-sideslip stride-lunge squat-supine dumbbell bird-supine arm flexion and extension-supine belly roll-supine leg lift (20 times per movement. Don't stop halfway, * * * do 2-3 cycles; Do it empty-handed in the first week and the second week, rest for 2 minutes in the middle of each cycle, and lift dumbbells without rest after three weeks;

3 Stretching: thighs, chest, arms and abdomen.

Squat with the ball: feet open, slightly wider than shoulders, toes abduction (abduction angle clock 1 1: 05 position), knees slightly flexed, with the direction between the second toe and the third toe, upper body chest out and abdomen in, and back tightened. When the ball is caught between legs and heels (starting to catch the ball in the second month), legs squat, and knees do not exceed toes. Stop squatting until your thighs are parallel to the ground, then slowly recover and stand up straight, but your knees can't be locked. Keep the whole process at a constant speed, pay attention to the breathing rhythm, and avoid brain hypoxia caused by holding your breath.

Step Squat: Step squats parallel to the left and right respectively, with the same posture as holding the ball;

Sideslip step: put the elastic rope around the ankle, then do something similar to skating and touch it to both sides;

Squat in lunge: Stand with your feet arched, with your toes and knees forward one after the other, your knees slightly bent, your upper body chest out and abdomen in, your back tightened, keep upright, perpendicular to the ground, your hands rested on your hips, and a cushion was placed under the knee joint of your hind legs to avoid direct contact with the ground. When doing the action, squat down with your legs, knees below your toes, front legs parallel to the ground, and slowly straighten your front legs (to avoid joint locking).

These movements are the most effective shaping methods for legs and buttocks;