Although they are simple movements, you can't underestimate their role. Let's take a look at them together.
1 push-ups
The first action, we first complete a push-up, this action is done more than 20 times, if we can't insist, we will do it with kneeling push-ups. Feel the strength of the chest muscles. If you think push-ups are too difficult for you, do them in a narrow distance and pay more attention to our chest muscles.
2. Flat bracket
The second action is to complete the plate support for one minute, and everyone will do it. When doing flat support, you must tuck in your abdomen, keep your body in a straight line, stabilize this posture, and do a one-minute action. If you are not used to doing it with bent arms, you can do it with straight arms, but remember to tuck in your abdomen.
3. Hip bridge with unilateral leg lift
Next, I'll introduce you to a variant action of gluteal bridge. Hip bridge action can help us to effectively exercise the muscles of hips and legs, and at the same time, it will also allow us to properly exercise to the abdomen. Then let's change this action a little. On the basis of supine action, we need to lift one leg, straighten it up, keep this action, and complete the hip bridge lifting.
Because this is a unilateral action, you need to do it alternately with two legs and one leg for twenty times. When the gluteal bridge reaches its peak, pause for two seconds and feel the stimulation of the hips and legs at rest.
4. Swing your feet left and right.
When we do this action, we need to put our feet together, straighten our back and tighten our abdomen, and then we will complete this left-right swing. When doing this left-right swing, keep your legs together, try to make the movement bigger, and at the same time ensure your health.
5. Bend down and kneel, and lift your legs unilaterally.
When we do this action, we need to keep a kneeling position, with our arms straight on the ground and our legs bent 90 degrees, and keep this kneeling position. After maintaining this kneeling posture, we will lift one leg backwards and do a leg lift. Because this is a unilateral action, after finishing one leg, change the other leg, and then we carry it back the same number of times.
The above five movements are common in our fat-reducing training. We exercise these movements by taking a break in the middle, or by taking a break of ten seconds for two movements at a time. Of course, this is just my suggestion. You can reasonably adjust the number and time of these training actions according to your actual physical condition.
After these actions, you can finish stretching for another two minutes, and try to stay for 20 seconds in each stretching action. Try to choose some stretching actions that can help us stretch to the muscles of the whole body.