1, plate support.
The common flat support is the front support, which keeps the push-up posture. The weight of the body is supported by the forearms, elbows and toes. When doing flat support, take elbows and toes as support points, elbows are shoulder-width apart and located directly below the body. The abdomen is tightened, and the buttocks, upper back and head are on the same level. Be careful not to collapse when doing this action. Otherwise, if you can't exercise your abdominal muscles, you may hurt your lumbar spine.
2. Push-ups.
Arms apart, slightly wider than shoulders; Stand on your toes and control your torso into a straight line with the strength of your waist and abdomen; Then the elbows are separated to both sides and slowly moved down to the upper body close to the ground; Pause for a while, and then control the recovery. When the elbow is almost straight, proceed to the next action immediately.
3. Kneel and kick.
This action is to exercise the hips and legs, and it can also play a stretching role after push-ups. The knees can be bent, but the legs should be kicked up to ensure that the core parts are stable and not shaking.
4. Stay where you are.
Turn your back to the sofa (chair), stand upright with your legs shoulder width, hold your chest out and keep your back straight. Put your hips back and bend your knees into a sitting position until your hips touch the sofa and stand up. The arm can be stretched forward to maintain balance, or it can touch the ankle down.
5. Recommended standing mineral water.
Keep your back straight, tighten your abdomen, concentrate the strength of your deltoid toes, push the mineral water upward until your arms are completely straight, so that the mineral water is about 1 s above your head, and then slowly put the mineral water at the height of your chest and shoulders in a ready posture.
The above are relatively simple fitness tricks, and you can also choose the fitness exercise that suits you according to your own physique. Finally, remember to stretch after doing any action!