Efficacy: This group of abdominal exercises can effectively eliminate abdominal fat.

Lie flat on the blanket, with your back on the ground, your legs together and your knees slightly bent. Hold a volleyball with both hands, push it up slowly from the thigh, and the upper body will naturally rise. When the volleyball is pushed to the calf, keep the posture for 2 seconds, then let the ball roll back to the thigh and the upper body return to its original position, and repeat the above actions. Note: Keep your eyes on the ball all the time during practice.

Tip: When your abdomen starts to feel pain, don't stop immediately. At this time, you can repeat the action five times.

Skipping practice >>& gt

After each exercise, skipping rope should be a transition, because it can exercise the endurance, coordination, tension and flexibility of the body, and it is a transition and warm-up exercise for the next group of movements.

Match the correct posture when skipping rope:

The upper arm and elbow are close to the body, shaking the rope with the strength of the forearm, and then shaking the rope with the wrist.

The height of the jump should be based on the rope just passing under your feet, and your knees are slightly bent.

Various jumping methods should be used alternately, such as jumping with two legs, jumping with one leg, jumping forward and jumping backward.

Note: In the process of skipping rope, straighten your head, squint at the bottom, and don't shrug your shoulders.

Tip: Jumping rope can make people sweat a lot and their hearts beat faster, but after jumping, stand with your feet apart for a while, stretch your arms up and take a deep breath for a few seconds, and your heart will gradually calm down.

Shoulder exercises >>& gt

Efficacy: Through this group of exercises, you can shape the shoulder muscles and make them more flexible.

Stand in a lunge, step back with your right leg,

The left knee is slightly bent, and the body center of gravity is placed on the left leg.

Hold a dumbbell of 1 ~ 2kg in each hand, palms facing each other, arms extending forward in parallel, and then turn it over so that elbows and fingers are outward.

Be careful not to shrug your shoulders when doing this action.

Tip: Repeated exercises are more effective than increasing the weight of dumbbells. When the muscles feel sore, you can turn your arms back to normal posture and repeat the action.

Arm exercises >>& gt

Efficacy: This is a comprehensive strength exercise for arms and shoulders.

Stand in a lunge, with your left leg back and your right knee slightly bent.

Grasp both ends of the tension rope with both hands, the left arm naturally hangs down and is placed on the side, and the right hand pulls one end of the tension rope obliquely to the upper right until the arm is shoulder height.

Then slowly put down your right hand, return to the starting position, exchange arms, and then continue the above actions.

Tip: Before you start practicing, you should adjust the tension rope to a suitable length.

Neck exercises >>& gt

Efficacy: Because people face the computer for a long time, general exercise is not easy to fully relax the neck muscles, but the following exercises can stretch and exercise the neck muscles and effectively relieve muscle tension.

Lie prone on the blanket, with the tip of your nose on the ground, your feet straight, your arms stretched forward, and your hands tightened with tension ropes.

Lift your face slightly, raise your arm, lift the tension rope to chin level, and then lower your arm.

Note: The head and spine should be at the same height.

Tip: After the exercise, put down the tension rope, shake hands, stretch forward, do relaxation exercises and effectively stretch the ligament.

Leg exercises >>& gt

Efficacy: This group of jumping exercises can exercise endurance and coordination well.

Stand where you are, jump to the right, and then repeat this action in the opposite direction.

Then jump back and forth once, and be careful not to jump too much.

After jumping for 20 seconds, you can speed up or slow down the jumping pace and change the length of the jumping distance.

Tip: Clamping your knees when jumping can improve the difficulty of the movement and make the movement achieve better results. When landing, the knee bends to protect the knee joint from injury.

Chest exercises >>& gt

Efficacy: The best way to exercise chest muscles is push-ups.

Lie prone on the mat with your hands shoulder-width apart to support the ground.

Put your legs together, put your feet on the ground, and support your body with your hands and toes as fulcrums. When your arms are at 90 degrees to your forearms and your arms are shoulder height, lift your left leg.

Note: When doing this, keep your back straight and keep your eyes on the ground.

Tip: Don't give up practicing because you are not used to this action. This set of movements is unlikely to hurt your wrist.