Lose weight at home. Exercise.
Sit flat and stretch forward.
Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.
Curl up, sit up
Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.
3-minute step jump
Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places at the same time. Left foot and right foot alternately step on the bench, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.
push-up
This action is different between men and women. /kloc-Women and children under the age of 0/0 should land on their knees, with their calves tilted, their heads straight to their knees, their palms flat, their fingers forward, and support the ground under their shoulders, with their palms shoulder-width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight. /kloc-The movements of boys and girls above 0/0 are basically the same, except that the knees should leave the ground, the whole trunk should be in a straight line, and the toes should touch the ground. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.
Legs up and down
Now put your hips towards the ceiling, keep your arms straight, lift your heels off the ground and put them down. (You will feel the calf muscles shaking) Do this lifting action 20 times in a row. Finally, the hands and feet move together. Gently lift it into a standing position, immediately return to the initial position in the first section, and start to redo this set of movements.
Curl up, sit up
Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.
Sit flat and stretch forward.
Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.
Forward lunge
Hands on the ground, one leg stretched back into a lunge; Then hold your hips tightly, straighten your torso and do five lunges (the other leg does the same, don't change legs).