We can choose to exercise at home to reduce fat and shape, so how to arrange our own shaping plan?
First, Monday: lower limbs
1, alternate lunges in 4 groups with 20 times, and sumo squats in 4 groups with 0/6 times.
2. The left leg was pulled hard for 4 groups 16 times, and the right leg was pulled hard for 4 groups 16 times.
3. Side leg lifts in 4 groups for 20 times, and police bridge in 4 groups for 20 times.
Second, Wednesday: Upper limbs
Kneeling push-ups were performed in 4 groups 16 times, and elastic belt rowing was performed in 4 groups 16 times.
The standing posture is stretched in Y space for 4 groups with 20 times, and the standing posture is stretched in T shape for 4 groups with 20 times.
Four groups of dumbbells bend alternately at both ends, 16 times, and four groups of dumbbells bend and stretch reversely, 16 times.
Third, Friday: the core
1, touching knees and rolling abdomen in 4 groups, 12 times, supine leg lifting in 4 groups, 12 times.
2.v-abdomen was performed in 4 groups 12 times, and supine abdomen was performed in 4 groups for 20 times.
3. Support 4 groups of alternating lateral knee lifts for 20 times and static V-space confrontation for 4 groups for 30 seconds.
Daily home exercise can prepare a pair of small dumbbells and a elastic belt, and appropriately increase some resistance, which can make your training twice the result with half the effort. If you have time, you can cycle twice a week, remember to slow down as much as possible!
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