Set aside ten minutes for yourself every day, and we will effectively exercise these movements more than three times. Of course, our times are only for reference. How many times and how many groups should you do, or you should make reasonable adjustments according to your actual situation. We don't make rigid requirements here.
1. Bend your legs and stretch your arms.
The name of the first action is bending over and reaching out. When we do this, we need to stand with our legs shoulder-width apart, then bend our legs slightly and straighten our back. After maintaining this bent posture, we will straighten our arms to complete this upward extension. This is a very simple training action. If not, you can have a look at our photo demonstration. You can do this action according to the content of our picture demonstration.
Step 2 jump rope
The name of the second action is skipping rope, which is a training action of skipping rope. If you don't like skipping rope like this, you can also make a traditional skipping rope. We have inserted an aerobic training link for you here, so that you can better combine aerobic training with high-intensity interval training and make your overall fat loss effect better.
When we do this skipping rope, we must pay attention to safety, and don't let your feet hook on the rope, which will easily make our bodies fall down and cause injuries. When skipping rope, you don't need much time, just do it for a minute or two.
3. Turn jumps on and off
The third action recommends an opening jump for everyone. After skipping rope, your rest time can be extended for a while, because it will consume our physical strength, and we need to recover our physical strength to complete the next training action. When we do split jump, we can try our best to move fast, but the action should also be in place, so as to ensure the standard of this action and benefit our training effect.
4. Squat and lift the bell
We need dumbbells to finish the last movement. If you want to finish these exercises at home, you can use a mineral water bottle filled with water instead. Mineral water is not very heavy, but you can think of other ways to make your training heavier. You can put some sand in the mineral water bottle, which will be heavier than water.
After choosing our own training tools, we will hold the training tools with both hands, and then maintain a starting posture of squat, and use our hips and legs to complete this squat. While doing squats, straighten your back and complete a lift. The whole movement is integrated, so we must control the rhythm of training.