Effective parts: waist, thigh and arm muscles.

Auxiliary tools: balance plate, medicine ball.

Operation mode:

A two people stand on the balance board, their eyes look straight at each other, their feet are shoulder-width apart, they hold the fitness ball in one hand, and their knees are slightly bent, trying to keep their bodies balanced;

B, the ball bearer leaps in the air first, and tries to keep his body balanced;

C falls on the balance board, throws the fitness ball to the other side when squatting, and walks off the balance board after 20-30 times to relax muscles;

D return to the balance board and squat until the chest touches the knee;

E after standing up, throw the solid ball to your opponent and relax your muscles after repeating it for 20-30 times.

Note: don't give up because you are unstable on the balance board, because standing firm can effectively strengthen the exercise of waist and leg muscles. Don't use too much force when throwing the medicine ball, because the medicine ball has a certain weight, which may easily lead to the opponent's instability. The catcher can cushion the opponent's throwing impulse by bending his knees when catching the ball.

2 solid ball practice

Effective part: arm

Auxiliary tool: fitness ball

Operation mode:

A Both sides stand side by side on the ground, feet shoulder-width apart, knees slightly bent, holding the ball;

B, rotating the fitness ball around the chest and abdomen for 2-3 times;

Then C winds the ball aside, slides down the palm of his hand and throws it at his opponent. Repeat for 2 minutes, then change direction for 2 minutes, and then relax the muscles of shoulders and arms;

D throw the ball back and forth between your hands 2-3 times, and then throw it to your opponent. After doing the same for 2 minutes, relax your muscles.

Note: when the ball rotates in the chest and abdomen, the shoulder muscles relax and sink, so as to avoid the strain of the shoulder muscles due to tension.

3 pedal exercise

Effective parts: hips, waist, arms and legs.

Auxiliary tools: balance plate, medicine ball.

Operation mode:

The two sides stand behind the balance board and oppose each other;

B put one leg on the pedal and press it into an arch to control the balance;

C throw the ball to each other with both hands, repeat for 2 minutes, then change legs for 2 minutes to relax muscles;

D put the balance board aside, lie on the floor on both sides, hold the ball with both hands, and raise your feet and hands as horizontally as possible;

E put it down gently and push the ball from the floor to the opponent. Repeat 15-20 times, then stand up and relax your muscles.

Note: Because this sport is difficult, it is necessary to control the distance between the two sides in order to prevent the other side from throwing the ball and catching it.

4. Pull rope practice

Effective parts: abdomen and arms.

Auxiliary tools: tension rope

Operation mode:

A practice partner stands face to face with his knees slightly bent;

B. Hold one end of the tension rope with one hand, and the rope should have a sense of tension at this time;

C then pull in their own direction, and change hands after 3 minutes;

D. The two sides sit on the floor opposite to each other and control the distance;

E hold one end of the tension rope with one hand and feel the tension of the rope;

F two people do sit-ups at the same time, do 20, and change hands to continue.

Note: when both sides are doing sports, they must pull the tension rope well to avoid the rope from slipping and rebounding to each other.

Break the single-person slimming exercise that has no time to exercise.

The design of this exercise takes into account the applicability of various environments and can be implemented anywhere-office, home, hotel, etc. For many people, this will break their excuse of "no time to go to the gym to exercise" and make it possible to lose weight anytime and anywhere.

1 balance plate

Effective parts: arms, legs and waist.

Auxiliary tool: balance plate

Operation mode:

A stands on the balance board with his legs slightly bent to keep his body in balance;

B single arm lift 15 times and then exchange;

C Stand on your feet and rotate in each direction 15 times.

Note: When lifting your arms, try to feel the stretching feeling of the hand muscles, and feel infinitely elongated. If there is no balance board, standing on the ground, bending your legs and lifting your arms, the leg exercise effect will be weakened.

2 tablets

Effective parts: shoulders, arms, back, chest, legs and buttocks.

Auxiliary tool: fitness ball

Operation mode:

A put a solid ball in your hands on your chest, stand with your feet wider than your shoulders and relax;

B Hold the ball with both hands, 10 times respectively.

C Raise the ball to the left and right with both hands, and do 10 times in each direction without bending the arm;

D Hold the ball with your hands behind your back, straighten your arms and try your best to lift your arms upwards, and relax your shoulders. Do 10 times;

E Hold the ball with one hand, stretch it horizontally at shoulder height, and at the same time do chest expansion with both hands backwards, then pass the ball from one hand to the other, and then do chest expansion, and go back and forth for 65,438+00 times;

F Lift the ball forward with both hands, kneel and stand up slowly, and do 15 times.

Note: the medicine ball should have a certain weight, but the weight should be moderate to avoid pulling muscles. When kneeling, don't squat completely until the thigh muscles feel tight, and then stand up slowly.

3 balance disk

Effective parts: abdomen, arms, chest, shoulders and legs.

Auxiliary tool: balance plate

Operation mode:

A Lie on the ground, put your feet or knees on the flat, and support the ground with your hands;

B do push-ups 15 times;

C stand up, stand on one side of the balance board, and then jump back and forth on both sides of the balance board 1 min;

Note: Adjust the position of the balance board on the feet and knees according to the strength of the arm.