Sit-ups,
Chest enlargement,
Get down,
Stretch your limbs,
Turn around,
Leg press, (lateral arch) (normal arch)
Jump,
Raise your legs.
According to your request, I will provide you with three methods for you to choose: one is squatting; The second is to climb stairs; Third, Olympic aerobics. I briefly explain the three methods as follows:
First, squat exercise. Squat is a whole-body exercise, and its basic action essentials are: feet together, whole body upright, center of gravity on the palm of front foot, chest out and abdomen in, whole body relaxed, head can't lean back or tilt, legs together all the time, squat completely, and then get up slowly, and so on for many times.
Squat method has two kinds of exercises: routine and difficulty.
1, conventional refining method. Squat down in groups of 30 at a time, as many as possible. Fitness exercise time should be more than 15 minutes or feel hot or slightly sweaty. Of course, we should also pay attention to the squat practice step by step, and gradually increase the code. For example, we only squat 30 times for the first time, and then squat to 60 times in a few days, and then gradually increase the number of times. Perseverance, perseverance, will certainly be good for fitness.
2. The difficulty of refining method is increased. With the deepening of exercise, after the body can fully adapt, according to personal hobbies, we can consider increasing the difficulty of movement. That is to say, when squatting, the knee part can be gradually controlled within one's toes, with the purpose of stretching and exercising the whole spine to the maximum, including cervical, thoracic, lumbar and coccygeal vertebrae. It is also equivalent to meeting the requirement of squatting completely when the toes touch the wall. Breathing when squatting has also changed from natural breathing to deep breathing, that is, exhaling when squatting and inhaling when getting up, because deep breathing itself is a healthy exercise. If you take a deep breath, you can squat five to ten times to adjust your breath, or you can squat once. It is best to breathe through the nose, exhale through the nose, and breathe through the nose.
Second, climb stairs to exercise. Some people abroad call going upstairs "the king of sports". Going up and down stairs can strengthen the muscles of the waist and legs, keep the flexibility of joints and make the legs strong. Going up and down stairs is a whole-body exercise, which can accelerate blood and lymph circulation, increase coronary blood flow and increase vital capacity.
Stairs can be climbed by men, women and children, but you should choose a suitable stair climbing exercise mode according to your physical health. For example, teenagers who are in good health can climb two stairs at a time, while the elderly can climb up quickly and slowly. Teenagers can jump and jump, and the elderly should be calm and comfortable, and there is no adverse reaction after exercise.
When climbing stairs, you should also pay attention to your skills. When you go upstairs, your upper body leans forward slightly, bends your knees and lifts your legs. The forefoot falls in the middle of the step, and then you step on it with your support legs. When you go downstairs, your body leans back slightly, your muscles relax, and your forefoot alternately falls in the middle of the steps.
Third, do rare Olympic math exercises. You can find a friend to bake a disc and play it in front of the computer or on VCD. Both men and women can do it twice in a row for 22 minutes to achieve the purpose of exercise.