1. Abdomen
Abdominal muscles Everyone knows that sit-ups can also be done from both ends, but it may be difficult to do it if the abdominal muscles are insufficient.
Other back muscles play an auxiliary role.
It should be noted that the number is generally 30-50/group, 3-5 groups, and the interval between groups is 30s-2min.
2. thighs and buttocks
(1) supine leg exercise.
Generally speaking, it means lying on your back, then kicking the wheels, lifting your legs, crossing your legs and so on.
Generally 30-50/ group, 3-5 groups, and the interval between groups is 30s-2min.
(2) Kneeling and lifting your legs.
Kneel down and support your upper body with your arms crossed on your chest. Kneel one leg at a 90-degree angle and lift the other leg. Be careful not to move too fast.
Generally 20-35/ leg, once on the left and right sides as a group, with an interval of 30s-2min between groups.
(3) Lie on your side and lift your legs.
Lying on your side to do leg lifts is not fast. This is not very helpful to the buttocks, but it is very effective to the abdomen and thighs.
Generally 20-35/ leg, once on the left and right sides as a group, with an interval of 30s-2min between groups.
All the above are strength training. Be careful not to overdo it at a time, or your muscles will ache if you eat too much.
In addition, I suggest you do relaxation jogging. After all, the local targeted strength exercise is limited, and the whole body exercise is fundamental.
Require uniform speed, coordinated breathing and pace, and keep it for more than 20 minutes.
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