Action 1: Squat on the training stool.
1, exercise method
Action a
(1) Sit on the edge of the training stool, with hands clasped and fingers facing down. Put your feet on the ground in front of you and bend your knees 90 degrees.
(2) Keep your arms straight, lean forward, and hang your hips close to the edge of the training stool.
Action b
(1) Inhale, bend your arms and squat down until your upper arms are parallel to the ground.
(2) Exhale, then gradually straighten your arms and push your body upward.
2. Exercise times: 10- 12 times.
Action 2: balance the stroke and pull it up.
1, exercise method
Action a
(1) Hold a dumbbell in each hand, with arms hanging at your sides and palms facing each other. Stand with your feet shoulder-width apart.
(2) Bend the body forward, lift the right leg at the same time, and straighten to the back of the body until the body is T-shaped. Let your arms hang vertically downward, palms facing each other.
Action b
(1) Shoulder blades are clamped, elbows are lifted towards the ceiling, and dumbbells are lifted at both sides of the chest.
(2) After all actions are completed with the left leg, change the right leg to stand, lift the left leg, and then repeat the action.
2. Exercise times: 5-6 times per leg.
Action 3: Leg extension of triceps brachii
1, exercise method
Action a
(1) Stand with your feet hip width and hold 4-6 kg dumbbells in both hands.
(2) Belly in, lift the dumbbell over your head, slowly hang your hands behind your head, and put your elbows on your ears.
Action B: Then, push the dumbbell to the ceiling and extend the right leg to the outside of the body. Relax, return to the starting position, and then repeat the action, this time stretching the left leg.
2. Exercise times: 8 times.