Action 1: train the front thigh and buttocks.
Front thigh and hip training
Feet are shoulder-width apart, toes and knees are slightly spread out, hands hold the waist, and the whole body keeps a semi-squat posture. Then press down, keep the upper body balanced, and finally return to the starting position. If you want to exercise your hips, just open your feet slightly, which is greater than the width of your shoulders.
Exercise intensity: you need to complete 4 groups, each group is 25 ~ 35.
Rest adjustment: rest for 20 seconds in the middle.
Action 2: Stretch your arms for training.
Stretching arm training
Legs are separated back and forth, front legs are slightly bent, rear legs are straight, one hand is supported on the chair, the other hand is holding a mineral water bottle, the elbow joint is close to one side of the waist, and the forearm is straightened backward in the direction of the big arm, lifted upward, and put down in a straight line with the shoulder as far as possible.
Exercise intensity: complete 4 groups alternately with both hands, with 20 ~ 30 beats in each group.
Action self-inspection: Take one arm as the fulcrum, keep the other arm straight, and complete the action at a constant speed when raising the arm.
Fitness advantage: Not only can you tighten the muscles of your whole arm, but you can also pull up the ligaments of your arm, making you confident all summer.
Action 3: Push-ups
push-up
Knee on the ground and stand on tiptoe. Hands are shoulder width apart, arms support the whole body, and then the body slowly bends forward so that the upper arm is flush with the body.
Exercise intensity: Complete 4 groups, each group 15 ~ 20. After two or three weeks of such training, you can upgrade to push-ups with your knees off the ground.
Action self-inspection: This action should keep the upper arm close to the sides of the body and parallel to it when bending the elbow. Keep elbows bent, arms straight and at a constant speed. Fitness advantages: exercise the strength of both arms, exercise the muscle endurance of both arms, and tighten the muscles of the lower abdomen and legs to make the body more explosive.