The college entrance examination is over, feeling a new life and busy sketching the length of life; Feel the new life, miss and care with the pace of life; Feel the new life, sweat and tears meet in the long river of life. The three-month long vacation is coming. What should we do?

We can arrange a fitness program to exercise our arms and legs and shape a good figure for ourselves!

First, fully warm up before practice (choose one from two)

1, warm up the treadmill

2, elliptical machine warm-up

Second, stretch your hips and legs before practice.

1. Stretch the front side of the standing leg.

2. Great stretching

Third, move your hips before practice.

Kneel and kick?

2. One leg landed first?

Fourth, formal group hip and leg training.

1, straight leg hard pull (dumbbell barbell or self-weight)

2, dumbbell sumo squat (dumbbell or weight)

3, dumbbell hip bridge (self-weight)

4, dumbbell one-legged hip bridge (self-weight)

5. Stand on the rope and kick (rope or elastic belt).

6. Sit still against the wall

Fifth, relax your hips and legs after practice.

1, sitting forward

2, the wheels relax the hips

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