Action 1: Hold the board for 30-60 seconds.
As the core of sports, the classic movements will be of fundamental help to complete other movements. Therefore, even if you can't persist for a long time at the beginning and can't see obvious results, you should exercise step by step and for a long time.
If you find it difficult at first, you can kneel down to reduce the difficulty. Of course, as your ability improves, you can challenge other variants to bend over. Arms just below shoulders, elbows bent, legs straight and then close together. Your elbows and toes support your body, keeping it in a straight line from head to toe, tightening your core and breathing evenly.
Action 2: Roll the abdomen 12-20 times.
Abdominal contraction, the classic action of exercising abdominal muscles, fully feel the force of abdominal muscles during the action, and slow down the action, the effect will be better After a period of exercise, with the improvement of ability, you can try to start from both ends.
Lie on your back, bend your legs and push the ground, put your upper body on the ground, put your hands by your ears and roll them up hard. When you stop at the top of the action, it doesn't matter where you put your hand. The important thing is that your arms and neck don't participate in the stress during the action, but just follow your body.
Action 3: gluteal bridge 12-20 times.
Hip bridge, a classic action to exercise hips, also stimulates hamstring muscles accordingly. With the improvement of ability, you can try one-legged action and weight-bearing action. Lie on your back, bend your knees, put your feet on the ground, put your arms on your sides and lift your hips to your thighs in line with your body. When lifting the buttocks, the upper back supports the ground, and the back touches the ground, but the buttocks are suspended.
Action 4: Kneeling push-ups 12-20 times.
Push-ups are classic exercises for the upper body, but for beginners, the standard push-ups will be a little difficult, so we might as well start with kneeling movements, and try standard push-ups or more difficult movements with the improvement of our ability.
Bend down, put your hands and knees on the ground, hold your chest and abdomen, keep your back straight, and keep your shoulders, waist and thighs in line. Your arms are naturally straight, perpendicular to the ground, and your hands are shoulder width apart. When you go down, hold up your body until your arm is parallel to the ground. Keep your elbows close to your sides and fall slowly. Don't fall freely.
Action 5: Squat 12-20 times.
The king of action squats, which not only effectively exercises the hips and legs, but also helps to improve the overall strength. You can't forget it at any time. Stand with your feet shoulder width apart, keep your back straight, tighten your core, lift your hips forward with your arms, then move down and squat until your thighs are parallel to the ground, then get up, always keep your back straight and your knees and toes in the same direction.
Take a break for 30 seconds between exercises, pay attention to the details during the exercise, and do 3-5 groups at a time. If the body fat rate is relatively high, 30 minutes of aerobic exercise will play a more effective role in reducing fat. Of course, no matter which form of exercise, it needs long-term persistence to achieve the goal. Therefore, constant persistence is the key to effective slimming and shaping.