Standing well can be used as a warm-up action to prepare our bodies for the next action. At the same time, during the movement, we need to hold our chest and abdomen to exercise our core, and we will also exercise our legs, because during the movement, we need to bend our knees and lift our legs. In addition, swinging your arms back and forth can also exercise your arms and shoulders.

Section 2: Stretching (4 8 beats).

Stretching can stretch the front side of our body longitudinally, which can help us to relieve the tension of chest muscles caused by bad habits such as working at a desk for a long time or looking down at a mobile phone. In this action, the arm moves in circles, which can effectively exercise the shoulders; You can exercise your neck by lowering your head and raising your head, and you can effectively stretch the front side of your body when your arms are raised.

Section 3: Chest expansion exercise (4 8 beats).

In the process of chest expansion, not only can the pectoral muscles be stretched horizontally, but also the shoulder joints and arms can be effectively exercised. In addition, the lateral lunge will not only stimulate the muscles of the buttocks and legs, but also effectively stretch the inner thighs. Moreover, in the process of bending or straightening the arm backwards, it can stimulate the muscles of the back, and of course, you can consciously feel the contraction and extension of the muscles of the back in this process.

The fourth quarter: kicking (4 8 beats).

In the process of kicking, you can exercise gluteus maximus, the back of thigh, abdomen, arms and shoulders. When we kick, not only the abdominal muscles will contract, but also the muscles in the back thigh and hip will stretch, and the muscles in the back thigh and hip will also contract in the process of swinging backwards. At the same time, the arm and rotator cuff muscles can be exercised by increasing the upward swing of the arm during exercise. Of course, the stability and coordination of the body can also be exercised during exercise.

Section 5: Lateral movement (4 8 beats).

Lateral movement of the body is a lateral flexion movement of the body, which can effectively stretch and contract the whole side of the body, not just the lateral abdomen. Through this action, you can relieve the tension of your body and effectively exercise the flexibility of your side.

Section 6: Body Rotation (4 8 beats).

Body rotation is a kind of rotational movement. Through the rotation of the trunk, we can not only stretch the oblique abdominis muscle from the outside to the inside, but also stimulate the serratus anterior muscle. Through this action, the coordination and stability of the whole body can be enhanced. Of course, in the whole exercise process, the muscles in the chest and back can be effectively stimulated by bending elbows and opening arms sideways.

Section 7: Whole body exercise (4 8 beats).

Full body movements, as the name implies, are very powerful. In this exercise process, it not only includes lunge, squat and body flexion, but also can effectively stimulate the muscles and cores of buttocks and legs in the process of lunge and squat, and effectively stretch the back chain of the body in the process of body flexion.

It can be said that this action involves all the muscles of the whole body. We know that the number of muscles involved is an important index in the fat burning efficiency of an action. The more muscles you participate in, the better the fat burning efficiency will be, so this action has a good fat burning effect.

Section 8: Jumping (4 8 beats).

Jump, this action is very similar to opening and closing jump. The difference is that, on the basis of opening and closing jumps, we added a variant action of the arm, that is, the action of bending the elbow and lifting the arm, which can stimulate the shoulder and trapezius muscle during the action. At the same time, we know that the opening and closing jump, as a kind of systemic aerobic exercise, can help us quickly raise our heart rate, thus playing an effective role in burning fat.

Section 9: Final practice (2 8 beats).

Through the above eight movements, all the muscles in our body can be effectively activated and exercised, and at the same time, the heart rate will be increased, so that the cardiopulmonary function can be exercised and improved, so we can relax ourselves through the last movement and let the heart rate slowly drop and recover.

The eighth set of broadcast gymnastics is a very systematic and systematic exercise:

In the process of this group of movements, start with warm-up, stretching and self-weight strength training, improve the heart rate, and finally relax. Generally speaking, it takes 1 ***4 minutes, but our whole body can be effectively activated and exercised.

So you know, exercise and fitness are everywhere. If you don't have time, you can use the scattered time such as breaks to broadcast gymnastics, which can not only relax your body and mind, relieve fatigue, but also exercise your whole body and consume calories, so as to have a healthy body and a good posture.