1, air pedaling: exercise the legs and flatten the abdomen.
Practice: Lie on your back, land on your back, support your body with your elbows, bend your knees with your right leg, move to your chest, and then stretch your legs to keep off the ground 15 cm. At the same time, the left leg bends its knees and moves towards the chest. Don't hunch your back, it's like pedaling a bike. Whole journey time: 30 seconds.
2, puppet action: exercise the upper arm and waist and abdomen.
Exercise: Stand up straight, feet apart, arms raised horizontally, elbows slightly bent. Fingers on the left hand are up, fingers on the right hand are down, and the body leans to the left. Then turn your right hand up, turn your left hand down, and lean to the right. So repeatedly. Time: 30 seconds.
3, bending control: exercise calf muscles and improve leg flexibility.
Feet apart, legs straight, hands naturally attached to the hips. Keep your back straight and bend forward from your hip joint. Keep this posture and count from 1 to 15. Bend down further and grab the calf with both hands. Straighten your legs, don't hold your knees tight, and suddenly try to touch the ground. Keep this posture and count from 1 to 10. Whole journey time: 30 seconds.
The best exercise method for men is as follows:
1 push-ups
This is an eternal classic. Push-ups are very important for shaping big breasts, shell deltoid muscles and triceps. Mastering this action will produce the same benefits as bench press.
Step 2 pull-ups
Another classic move. Pull-ups touch every muscle in the body and are underestimated in the development of arms and abdominal muscles. It is independent of the original biceps curl, and it is definitely one of the best things you can do for your arm, not to mention the muscles in your back.
3. Flat bracket
Many fitness experts believe that sticking to flat support for more than one minute is a very impressive fitness index. Flat support requires excellent shoulder stability and first-class abdominal muscle, lower back, shoulder, neck and leg muscle endurance. Not only that, it can also build impressive six-pack abdominal muscles (more tension time = more muscles).