Exercise can not only make you have a devil's figure, but also improve your metabolism, enhance your heart and lung function, prevent various cardiovascular diseases and delay aging. The following 8 movements are suitable for beginners. Each action lasts for 30 seconds, and you can do 2 or 3 groups at a time. You can throw fat happily in 10 minutes.
This special coach
Feng Aili
National professional qualification fitness instructor, EPTC fast slimming certificate certification, EPTC elite personal trainer; Pay attention to physical fitness, lose weight and shape, gain weight and muscle; After seven years of track and field training, I have a set of scientific methods for men and women to keep fit and lose weight. Currently working as a coach in a fitness center.
Action 1: Squat+lift your knees with one leg.
Exercise parts: hips and legs
Specific actions: legs are shoulder width apart, hips sit back, knees bend, and do squats, not exceeding toes; Then get up, lift your left leg and open your left knee outward. Resume squatting, get up, change feet, lift your right leg, and open your right knee outward. Lift the left and right legs alternately and repeat the action for 30 seconds.
Action 2: Squat down.
Exercise parts: legs and hips
Specific practice: open the left leg to the left, shoulder width, squat; The left leg is retracted, the right leg is opened to the right, and a squat is made; Take back your right leg, step forward with your left leg, and do an arrow squat posture, with your left leg bent 90 degrees and your right knee bent, but not touching the ground; Take back your left leg, take back your right leg, and also do an arrow squat. Repeat this action for 30 seconds.
Action 3: Plate Support
Exercise site: abdomen
Specific actions: the two arms are bent 90 degrees to support the ground, and the distance between the two arms is the same width as the shoulder or slightly wider; Legs are shoulder-width apart and stand on tiptoe; Keep your back straight, tuck in your abdomen, and keep your hips, waist and back in line. Repeat this action for 30 seconds.
Action 4: Multi-directional flat lifting of shoulders.
Exercise parts: shoulders and arms
Specific actions: stand with your chest out and abdomen in, with your legs open at shoulder width, your hands closed with two small dumbbells, and your arms open to both sides, so that your body is in a "big" shape and your arms are shoulder height; Arms forward, parallel to the ground; Lift your arms up and bend your elbows slightly; Raise your hands forward, then slowly open them back, stretching your shoulders and arms; The last two arms are retracted and the starting posture is restored. Repeat this action for 30 seconds.