1, load-bearing gluteal bridge.
Bend your legs, put some weights on your abdomen, then lie on the yoga mat, with your whole body close to the ground, then lift your hips, keep your back straight, stay at the highest point for a few seconds, and then put it down. If you don't have weight training tools at home, make a traditional gluteus maximus bridge. No matter which way you choose to do gluteus maximus, let our hips and legs feel more strength and stay at the highest peak, so that our exercise can get twice the result with half the effort.
2, squat.
Squat exercise. If you have dumbbells or kettlebells at home, you can use these fitness tools to do it together. If you don't, you can also do them with your bare hands. Squats are also divided into wide squats and narrow squats, and you can alternate between them. Wide squat means that the distance between our legs must be wider than our shoulders; If you make a narrow distance, it should be as wide as the shoulder or a little wider than the shoulder.
3. Turn the jump on and off.
The next action we recommend is the opening and closing jumping action. I think you are no stranger to this action. Even if you haven't done it, you must have seen it. When we do this action, we should move as wide as possible and as fast as possible, and persist for more than 45 seconds to feel the continuous burning of body fat.
4. Flat bracket.
The next training program to be introduced is our support committee. The support plate is also divided into straight arm support and crank arm support. You can do this action according to your own preference. No matter what kind of support you do, you should keep your abdomen tense and feel the tension in your waist and abdomen. Keep this action for more than 40 seconds, try to keep this action as long as possible, and keep our bodies in a straight line.