Sitting posture, leaning back, knees bent, feet on the ground;

Hips and feet support the body and tighten the abdomen;

Put your hands on your chest, turn your shoulders and move your arms.

2, push-ups 20 times:

Prone, feet together, hands forward;

Raise your chest and feet as low as possible and don't bend your knees.

3, dynamic support 20 times:

Hold your hands on the ground, tighten your core, keep your back straight, keep your whole body stable, and minimize the range of shaking from side to side;

Feet apart can reduce the difficulty;

Hands and forearms touch the ground in turn.

4. Bend the dumbbell bird 15 times:

Stand with your feet slightly wider than your shoulders, your back bent and straight, and your torso makes an angle of 30 with the ground;

Bend your knees, hold dumbbells, fists facing each other, arms drooping naturally, elbows slightly bent;

Open your arms to the back of your body and pause at the top of your movements;

When you put it down, your arm slowly closes up instead of falling freely.

5. Kneel diagonally for 20 times:

Lie prone with your left hand and right knee on the ground and your right hand and left knee on your chest;

At the same time, the right hand and left foot extend far away, and the back remains straight, so as not to collapse;

After a short pause, return to the initial state and change sides;

Tighten your abdomen and keep your body stable.

6. Support translation for 20 times:

Bend over, put your feet together, and translate your left hand and right foot to one side at the same time (the number can be determined according to the venue);

When one side is finished, do the translation on the other side; Alternate hands and feet;

The body remains stable, and the shoulders, waist and abdomen are tightened throughout;

The faster the action, the smoother the better.

7. Oblique prone for 20 times:

Prone, feet together, hands forward;

Keep your body stable, at the same time, lift the opposite hand and foot to the highest point, stop for a while, and then return to the other hand and foot;

Alternately, keep breathing evenly.

8. Bend and twist 20 times:

Bend over to stand, bend over, keep your back straight and your knees slightly bent;

Holding a small object in your arms plays a fixed role;

Twist from side to side;

Keep your hips stable and your face against the floor.

9, dumbbell straight leg hard pull 15 times:

Separate your feet, tighten your abdominal core, and sink your shoulders back;

Hold dumbbells with both hands, fists facing each other, and big arms close to the body;

Keep your back and knees straight, and put the dumbbells down near your ankles;

Tighten the hips to drive the body to stand up straight; Pull up the shoulder blade and retract it to clamp the hip.

10, cat stretching for 40 seconds

Bow your head and land on your hands and knees;

Arch your back and bow your head;

Chest sink to the lowest, head up;

Relax all over.

1 1, rest for 30 seconds between each movement, and do two groups at a time, 3.4 times a week. Slow down and feel the muscle strength during the action, which will help to maximize the effect.