Action 1: Exercise the chest and shoulders. Put your feet on the chair below your ankles and your arms on the ground. The distance between your hands is slightly wider than your shoulders. Hold your chest out, don't shrug your shoulders, and keep your head in line with your body. Then, the arms are bent backward at an oblique angle of 45 degrees, and then propped up. Repeat this for 20~30 times and do 3~5 groups. Action 2: Exercise your arms. Hold the chair with both hands, put your feet flat on the ground, bend your knees slightly, and keep your upper body upright. Then slowly descend, stop when the elbow angle is less than or equal to 45 degrees, and then slowly hold up. Repeat 25~35 times and do 3~5 groups.

Action 3: Abdominal exercise Sit in the front third of the chair, hold the chair backwards with both hands, stabilize the body, tighten the abdominal muscles, slowly leave the ground with your feet, and bend your legs slightly to make your body into a "V" shape. Repeat this for 30 times and do 3~5 groups. Action 4: thigh and hip exercises: one foot is placed on the chair, the other foot is placed on the ground, the knees are slightly bent, the body is kept upright, and the abdomen is closed and the chest is lifted. Then the body slowly descends to support the legs and knees not to exceed the toes. Do 15~30 times on one leg, and exchange your legs. Do 3~5 groups.

Women's abdominal weight-loss exercises: Guo said that the easiest part for women to gain weight is the abdomen, so it is very important to exercise abdominal muscles after the holiday.

Action 1: Put your feet together, straighten your arms parallel to your legs, look at your fingertips, tighten your jaw, lift your upper body 10 to 15 times, and don't swing your head. Action 2: Open your arms, keep your upper body stable, keep your back on the ground, then lift your calves and thighs at 90 degrees and alternate your legs. Try to lift your legs with your transverse abdominis. Do 10~ 15 times.

Action 3: Put your hands on your ears, open your elbow joint, and then slowly lift your body up at a 45-degree angle, paying attention to the sinking of your ribs, exhaling when lifting up, and abdomen. Do 10~ 15 times.

Action 4: Bend your knees, raise your arms straight above your head, lift your upper body, tighten your lower abdomen, and swing your arms up and down regularly. Inspiratory swing arm 3~5 times, expiratory swing arm 3~5 times. Do 10~ 15 times. Action 5: Lift your upper body, put your hands on your knees, alternate your legs, and keep your calves parallel to the ground. Do 10~ 15 times.

Note: After the action, lie flat for a while, relax the abdomen, don't be too intense during the exercise, and think about the abdominal muscles in your mind.

Recommendation of sports events for different groups I. Sports events for children and adolescents

1. Mountain climbing, swimming and all kinds of ball games. 2. Climb the stairs. You can go home without taking the elevator every time.

3. Ride a bike and have a short bike trip with your good friends. Tip: Pay attention to safety when exercising, don't go to dangerous places when climbing mountains, have perseverance and don't give up easily.

Second, young and middle-aged sports, regardless of gender, can participate in mountain climbing, running, swimming, skating, skiing, badminton, table tennis, tennis, squash, golf and other sports, or go to the gym to dance Latin dance, ride a spinning bike, practice various equipment, and reduce the burden purposefully under the guidance of the coach.

You can also choose some interesting sports, such as doing long-lost broadcast gymnastics, kicking shuttlecock for 30 minutes after meals, or walking for 40 minutes after lunch. There are also some conventional methods, such as climbing stairs, dancing, cycling and skating. Third, sports for the elderly.

1. Sit-ups. Don't overdo it. Enough is enough. Step 2 get down. In the park or community, you can use the guardrail, grab the guardrail with both hands, and the action is still mainly to relieve.

3. Supporting the wall. Use the wall at home, hold the wall with both hands, stand up straight, and slowly stand on tiptoe to lift your body. 4. Walking, brisk walking, jogging, Tai Ji Chuan, ballroom dancing, yangko for the elderly, etc.

Tip: Old people should do some simple warm-up exercises before exercise, and do not exercise with illness. General rule: the daily exercise should be guaranteed, generally 1 to 2 hours is better. It is best to exercise after 30 minutes after meals, so as not to cause gastrointestinal discomfort.