Home sports are just like food, there are Michelin restaurants and delicious roadside stalls, so as long as there is a floor, you can actually exercise everywhere! Even if there is no gym abroad, you can do it on the floor of the room as long as you make effective use of the unarmed exercises in the books! There is no excuse at home! You can move yourself in the living room at any time! Recommended reading: family fitness: avoid going to the gym and build beautiful abdominal muscles at home.
The following menu is my secret weapon to go abroad. Let's move together, sisters!
Twenty minutes freehand menu elbow plate support: 60 seconds for one group, 30 seconds for one group, 60 seconds for the second group, * * * six groups of push-ups: 20 times for one group, 60 seconds for one group, and then for the second group, * * * four groups.
Back leg lift: one leg in a group does 20 movements, and the other leg does the same 20 movements after finishing, and the two sides rest for 30 seconds, three groups. Scissors: draw in groups of 20, rest for 30 seconds after finishing one group, and * * * four groups.
The main target abdominal muscles of scissors (L-shaped one-legged lifting) are biceps femoris, rectus femoris, rectus abdominis and oblique muscle outside abdomen. Pay attention to the operation, keep your legs straight and try not to bend. 1. Lie flat on the ground, lift your feet and put your arms at your sides. 2. Straighten your legs up, lift your head and shoulders off the ground, and close your chin. Straighten your right foot away from your body and lift your left foot towards your torso.
Molly is too careful not to pay attention to this action. It seems nothing, just like kicking water, but, no, there is! Sometimes I feel anemia when I do the whole group. What I really feel is not my legs, but my abdomen! It's really easy to stretch the above combination after exercise! As long as you really learn to go anywhere, it's your gym, but the above times are what I can do at present. You can do it step by step, for example, the flat lift starts from 30 seconds and the push-ups start from 12 and 10 times, but you can't be lazy. You must complete all the above groups. Welcome everyone to share your achievements with me in my fan base after practice! You can relax when you go abroad, but friends who feel guilty can take out these menus and make them! Even for a moment! At least I did it. I hope everyone can have fun! Tips Do exercise at home, or prepare a yoga mat or exercise mat. If a friend who is not afraid of trouble really goes abroad, he can still bring a mat! In case of injury! Then don't do it in bed, it will really hurt and you can't practice. The hotel had better have a carpet on the floor! Exercise easily and casually, but still pay attention to safety first. Dayan Publishing Base authorized to reprint the original source.