Action essentials: first, put a balance bar about two feet in front of the BOSU balance ball, then stick the lower abdomen directly on the balance ball, then leave your feet off the ground and gradually separate your legs. Remember to put your hands on the balance bar and raise your legs as high as possible (see Figure A above). Then, slowly roll the balance table in front of the BOSU ball and let your feet return to the ground (see Figure B above). This set of movements needs to be repeated about fourteen times, and there can be a rest for thirty seconds between each set of movements.
Action two, crescent-shaped stride weight-loss exercises are aimed at the back and hamstring muscles.
Action essentials: first, stand with your legs together, hold a dumbbell weighing eight to twelve pounds in your right hand, and then stretch your right leg backwards as far as possible to bend your left leg 90 degrees. Try to lean your body on your left knee, while keeping your left hand at the same height, extending outward, and your right hand naturally drooping (see Figure A above). Then raise your right hand until your elbow crosses your body, and so on for about fourteen times. Then lift it on the other side. It is suggested that the whole set of movements be divided into three groups, with the same interval of 30 seconds.
Action 3: Stretch the lateral bending of the shoulders, thighs and hamstrings.
Action essentials: First, hold a pair of dumbbells of 5 kg or 10 kg, then naturally hang your hands at your sides, extend your left foot, make your crotch at 90 degrees, and let your right hand cling to your shoulders and slowly lift it (see Figure A above). After supporting the waist, bend the upper body to the left, let the dumbbell of the left hand rest on the left ankle (see Figure B above), and then slowly raise the right hand over the head to keep a straight line with the left hand. This action can be repeated 14 times on one side and then done on the other side. Repeat three times, with an interval of thirty seconds.
Action 4: Triceps weight loss exercises are aimed at triceps, hamstrings and hands.
Action essentials: First, stand up straight with your legs together, hold a pair of dumbbells weighing five to ten kilograms in both hands, put your arms on both sides of your thighs, and then extend the tip of your right foot slightly backwards (see Figure A above). Then lean forward with your right leg in a T-shape, and bend your arm so that the dumbbell is under your shoulder (see Figure B above). Try to keep your body balanced, and then straighten your hands backwards (see Figure C above). Repeat bending the arm about fourteen times. Repeat three times, with an interval of thirty seconds.
Action five, dog pressure aerobics in all parts.
Action essentials: First, stand a few steps away from the semi-circular balance ball of BOSU ball, bend over slowly, press your palm on the balance ball, and lift your hips towards the ceiling (see Figure A above). Then put your right hand in front of the balance ball, and at the same time put your right knee against the balance ball, and then let your left hand and left knee do the same action (see Figure B above). Finally, do a push-up (see Figure C above). Then go back to the first action. I suggest you repeat this action ten times, and rest at intervals of thirty seconds.
Action 6: Biceps weight-loss exercises are aimed at biceps, muscles, shoulders and hamstrings.
Action essentials: First, grab a dumbbell weighing five to ten pounds and separate your feet by about four feet. Then, the left leg bends 90 degrees, and the right leg extends outward in a straight line. Try to extend your arms outward and keep them in a straight line (see Figure A above). Keep your arm horizontally extended, then bend your hand until the dumbbell rests on your biceps (as shown in Figure B above). Then spread out your hands slowly and repeat this position 16 to 19 times. After finishing this group, rest for 30 seconds and then do the other side.
Action 7: rowing swing slimming exercise, targeting all parts of the body.
Action essentials: First, put your knees against your chest, then put your knees in your hands and raise your head (as shown in Figure A above). Then keep your hips balanced and slowly lift your body (see Figure B above). Keep stretching your back and chest, then straighten your legs and slowly open your arms (as shown in Figure B above). Hold this position for three seconds, then lie down and come back. I suggest you repeat this action fourteen times with an interval of thirty seconds.