Are you not sure how to start fitness, but you have never been clear about how to start? Or do you always think that high-intensity push-ups and long-distance running are too difficult for you? I found a solution for you. Whether you are a beginner or a busy lady or gentleman, these seven simple exercises only take five minutes and are suitable for any level of physical condition.
What I can tell you is that this action is all based on the simplest action-flat support, so all the actions will not make you feel difficult to achieve. Plate support is famous for its four advantages: 1. Can exercise the muscles of the abdomen and back well; 2. It can burn fat well; 3. It can make the body more flexible; 4. You can adjust your figure with simple movements. Practice these seven movements every day, preferably in the morning when you are full of energy. In just 30 days, you find yourself slim and healthy in the mirror.
First lie face down on the ground, then support the ground with your hands and feet, keeping your body in a straight line from head to toe, just like the beginning of push-ups. Now, all you have to do is keep this position for one minute. Pay attention to normal breathing and don't hold your breath. This action can not only exercise your abdominal muscles, but also your gluteal muscles and leg muscles to help you balance your body muscles.
If you are familiar with the action of plate support, you can skip this paragraph. Ordinary flat support is slightly more difficult than the last action, but it is also very simple. You just need to bend your arm on the basis of the last movement and support it with the whole forearm. The arm and forearm are vertical. Remember to form a straight line from head to toe. This action only takes 30 seconds. I believe you can do it. Remember to breathe normally, don't hold your breath, tighten your abdomen and don't sink. Plate support is one of the basic movements of yoga, so you can believe that it can keep you healthy and energetic all day.
This action only needs you to lift one leg up with your toes slightly higher than your hips on the premise of ordinary flat support. You still need to keep this action still. Don't find it difficult. Breathe normally, and you can easily finish it. Just hold on for 30 seconds. Let your muscles get oxygen through breathing. If you hold your breath, your blood and abdominal pressure will increase, which is harmful to your health. After 30 seconds, lift the other leg and hold on for another 30 seconds.
On the basis of ordinary flat support, turn left and put your left elbow under your shoulder to ensure that your legs are straight. Then, you need to lift your hips and waist, then adjust your arms and legs until your body is perpendicular to your left forearm, and then keep this position for 30 seconds. Left flat support can make your abdominal muscles stronger and keep your waist slim, which is also a good action to strengthen your shoulders and arms. I believe this should not be difficult to achieve.
After reading the explanation of the last action, you should know how to do it. Just put your left hand on the ground instead of your right hand (you'd better use a yoga mat, or you'll have a headache). Now, keep this action for 30 seconds, breathe normally, keep your balance, and don't move your shoulders down.
Of course, you have already done it once, and you will be more skilled the second time. Then lift your body up, hold your chest out and abdomen in a straight line, and keep breathing normally. Just stick to it for 30 seconds this time. Make sure your palms are under your shoulders. If you think you can persist, you might as well do 10 second.
The last action, persistence is victory, tightening muscles, supporting the body with forearms, and keeping the whole body in a straight line. Take a deep breath. The last exercise needs to last for one minute. Be sure to stick to it and believe that you can do it!
All right, all the movements are explained clearly. Let's calculate how long it will take. Ordinary flat support twice 1 min. 30 seconds, full support twice for one and a half minutes, leg lift flat support, left and right legs for one minute, left and right flat support for one minute, one * * * five minutes! Of course, you need to arrange appropriate rest time halfway, and you can rest for 30 seconds after each exercise.
You must be sweating all over after exercise, because your fat is burning, and your abdomen may be sore, because your abdominal muscles have been awakened. Stick to it, and you can achieve your goal!