Standing on one foot: exercise the shoulders and abdomen.
Stand with your left leg on one foot, relax your knees, lift your right leg forward slightly, put your arms at your sides, and put your fists inward. Raise your arms to shoulder height, then put them down and repeat the action for 5 times. Switch legs and repeat five times.
One-legged action 2: exercise shoulders, abdomen, legs and buttocks.
Stand on one foot with your left leg, relax your knees, and hold a dumbbell in each hand. The center of gravity of the body leans forward, the back is straight, the arms are perpendicular to the ground, and the heart of the fist is facing the body. Open your arms and push your left leg back at the same time. Hold this position for two seconds, and retract your arms and left legs. Repeat five times. Change your right leg and repeat the action five times.
Flexion and extension: exercise biceps, legs and buttocks.
Legs shoulder width apart, hands in front of your body, fists inward. Squat down, bend your arms to shoulder height, and turn your wrist so that your fist faces your chest. Keep squatting and repeat the arm flexion. The whole action is repeated 10 times.
Stretching: Exercise triceps and abdomen.
Lie on your back with your hands loaded, bend your left leg, lift your knees to your hips, straighten your right leg, and put your legs a few inches off the ground on your left leg. Raise your right arm, straighten it, and turn your fist left; Bend your left arm, punch your heart to your ear, and elbow up. After the action is completed, practice with the other arm and leg. The whole action is repeated 10 times.
Half squat: exercise biceps, legs and buttocks.
Stand with your feet shoulder-width apart. Step back with your right leg, lift your heel and squat, and keep this position unchanged. Hold the chair back with both hands, bend your elbows, move your forearms close to your arms, and keep your elbows at your sides. Arm reset. Repeat the whole routine five times. Switch legs and repeat 5 times.
Anti-push-ups: Exercise triceps and abdomen.
Lie on your back with your knees bent 90 degrees and your tibia parallel to the ground. Keep your hands straight, lift them with the weight on your hands, and face your feet with your fists. Bend your elbow and turn your wrist so that your fists are facing each other and your fists are facing your ears. Reset your arms and legs. The whole action is repeated 10 times.
Brace: Exercise triceps, shoulders, back and buttocks.
Lie flat with your face down, hands at your sides, dumbbells in your hands and fists on the ground. Exhale, press your left hand and right leg hard on the ground, and at the same time lift your head, arms and legs about 8 cm off the ground and clamp your shoulder blades. The neck remains normal. All parts of the body are restored to their original positions. The whole action is repeated 10 times.