First, get down.
Squat this action is very simple, and the action range is large, repeated 20-30 times each time. Wait until you are more skilled, you can increase your difficulty, and hold a water bottle, some books or sandbags in your arms to increase your load. When doing the action, your legs are shoulder-width apart, your body is straight, your hips lean forward, and you should tighten your thighs and hips.
Second, high leg lifts
Second, high leg lifts
Leg lifting exercise is intense, which is very suitable for people who often stay at home and don't exercise. When doing this action, we are distracted while watching TV, so we won't get tired too quickly. When lifting your legs, stand up straight, hold your head high, raise your legs as high as possible, and then do it 30 times at a time.
Third, the opening and closing jumps
Third, the opening and closing jumps
Jumping is also an aerobic exercise, which helps to lose weight and burn fat. If you follow a personal trainer, opening and closing jumps are almost the movements that beginners have to do in every training, about 30-40 at a time, divided into three groups. In addition to quickly raising the heart rate, the opening jump also helps to exercise muscles such as shoulders, arms and legs.
Fourth, flat plate support
Fourth, flat plate support
This action has been done by people who have a little fitness experience, and it is also the most routine action to exercise abdominal muscles. It seems simple, but it's actually very tiring. The flat support can fully exercise the muscles of abdomen, legs, back and buttocks. Do a few groups every day for two or three minutes, and you can practice a mermaid line.
Fifth, roll your stomach.
Fifth, roll your stomach.
Abdominal tuck is one of the most common abdominal exercises, which mainly exercises rectus abdominis. If you want to practice abdominal muscles, for beginners who lack exercise and lack of waist and abdomen strength, you can do abdominal rolling exercises first. One group 15 to 25, each group has a rest time of 20 seconds to 30 seconds and exercises more than four times a week. It is difficult to persist at first, so you must not be lazy. You must do it strictly according to the action requirements, even if you stop a little. Every stage of the movement should be unfamiliar to skilled, about a month and a half, the abdomen will become quite tight. If you add 40-50 minutes of jogging every day, the "general's belly" will naturally disappear.