The first movement is squat, which can exercise the back of thigh, quadriceps femoris and buttocks. The movement skills are relatively simple. You just need to naturally spread your feet shoulder-width apart and do squats. When you get up, you should add a toe, pay attention to the tightening of your hips to the middle, and then continue to squat and repeat it dozens of times. At the same time, we should pay attention to the stability and coordination of the body.
The second movement is one-legged lunge squat, which can exercise gluteus maximus. The movement requires hands on both sides of the body, feet shoulder-width apart and straight body. Use the opposite knee to find the ankle joint, and the foot can be stabilized point by point. Keep your back straight, adjust your breathing, and swing your arms with a lunge. Repeat this action a certain number of times.
The third movement is the familiar push-ups. Push-ups can exercise upper limbs and waist. The technique of push-ups is to lie flat on the ground with both hands shoulder width to support the body, with the back straight, the abdomen tightened and the toes on the ground. Keep your body tight, bend your elbows downward, breathe upward, keep your body stable, keep your head, back and hips in a straight line, then inhale and bend your elbows downward, and do this for a certain number of times.
The last movement is prone T-stretch. To do this, you need a mat to exercise your back and chest. The action requires you to take a prone position first, with your arms straight to the left and right, your thumbs up, your chest completely raised, your chin spread out to your sides, your shoulders shrunk and your body sank. Then you start to move, lift your arms up hard, your back feels obviously tight, and your middle back feels squeezed in the middle. This is repeated a certain number of times.