First of all, raise your hand and lift your legs.
Bend your knees with one leg and lift your hands to the left and right. Then change the leg direction 15 times as a group, five groups a day. This action is more like a warm-up action, which is very simple and doesn't require much effort. It can stretch the limbs, relieve the pain caused by fatigue, and lay a good foundation for the later movements.
Second, chair movement.
Use the chairs that can be seen everywhere at home as tools, lean forward with your legs and hold the chairs with your hands. Push back and use the muscles and arms of the thigh to drive the legs and back to move together. It can exercise the lines of arms and back well, and it is a very good way to exercise strength for friends who want to practice arm muscles. The best round trip for each group is 20 times, and several groups need to be completed according to individual needs.
Third, support the table.
Put your hands on the edge of the table and stand up straight with your legs together. The body slowly presses down and pushes up, using the gap of the table and the strength of the arm to exercise the muscles of the abdomen and the lines of the back. Keep this movement as low as possible, so that you can exercise your whole body better. It is also best for each group to go back and forth 20 times, and try to do it as many times as possible.
Fourth, swing your arms.
Stand with your feet straight, bend your knees down, and swing your arms up and down behind your back. This action can not only exercise, but also reduce the stiffness and pain of shoulders and neck. You can also pat your back properly with your arms to promote blood circulation and perspiration.
Five, push-ups
Do push-ups with the table. Push-ups are the most basic and daily exercise for boys. But it is usually done on the ground. In fact, if the table is suspended, the effect can be said to be twice the result with half the effort. Not only can you use the strength of your arms to drive your abdomen to move together, but the posture of tiptoe landing can also pull your leg muscles to exercise. It's really a very good indoor fitness action. Do a few specific things according to your tolerance and needs, and don't be too radical.
Sixth, recommend upward.
This is the last action to be completed, and it is also an action to relax muscles. After finishing a series of actions, the burden of the body and the stimulation of muscles will be more tired. Push your hands up slowly and lift your legs slowly. It is enough to repeat 10- 15 times as the finishing touch.
After learning these movements, friends can take good exercise at home in their spare time. You can have a good figure without going to the gym or working hard with heavy machinery. Note that while exercising, we must pay attention to diet, not big fish and big meat, but a light and healthy way. Otherwise, it will be worse than when you don't exercise. Be sure to keep exercising all the year round, and don't fish for three or two days. This is meaningless.