rope skipping
Jumping rope can give new life to every joint of the body. 65438+ 0 to 2 times a day, maintain and reserve vigorous energy, and dispel mental atrophy and obesity in seclusion. Within 1 minute, jump rope in place. In the second minute, fold the rope in half, put it on the ground and jump back and forth on one leg. In the third minute, pick up the skipping rope, practice skipping rope on one leg and change legs for 30 seconds. In the fourth minute, put the skipping rope on the ground and put it in a U shape. Jump from the left (outside) to the center of the U-shape, then jump from the center to the top (outside) of the U-shape, jump back to the center, and jump out from the right. When repeating, start from the right. In the fifth minute, jump rope is in place, the knee is slightly bent, and the speed is faster.
You can change the practice methods, such as jumping, high jumping, running back, climbing on the ground, etc. Start with low strength, gradually increase the strength, then keep the medium speed several times, and then return to low strength. Improve the fun and efficiency of individual sports.
Practice flexibility
Let's not talk about how to use the word "soft" in various temptations. Even the age of the body has a high elasticity index that we need to achieve. Exercise flexibility for 5 minutes every day. In particular, it is aimed at the reduction of flexibility caused by closed doors. Use steps, heating pipes and tables to practice. Step by step is the key, starting from a lower position, and gradually increasing the difficulty after the ligament is pulled open.
dance
Want to burn more 100 calories? Doing it now (choosing the same thing every day) can effectively eliminate the baby fat and the boredom of seclusion.
Latin dance in the room 16 minutes; Or wipe the floor 16 minutes; Or tidy the closet for 27 minutes; Or clean the window for 29 minutes; Or spend 37 minutes cooking and cooking a delicious, low-fat meal for your family; Or play the piano for 4 1 minute.
Standing push-ups
Eliminate back and neck discomfort caused by watching TV or reading books for a long time, slim ankles and tighten calves and buttocks. Stand about two feet away from the wall, palms facing the wall. Stand on tiptoe. Bend your elbow and move your chest towards the wall for 35 seconds. Go back to the starting position and do 12 to 15 times.
Balanced motion
It is said that Monroe deliberately made the heels on her two feet different in height, and put on high heels with different heights to make her walk more amorous. Want to try it? Practice your balance at home first. Stand sideways with one hand on the wall. Stand on one leg, and after standing firm, put the other foot on the calf of this leg. For 30 seconds, gradually try to stop holding the wall with both hands and stand completely on one leg. Leg rotation exercises.
yoga
Learn some simple yoga poses. Lei Gong, sit down. Kneel down, put your hands together on your abdomen and adjust your breathing for 5 minutes. Help digestion after meals.
Bikini waist and hips
Lateral waist curve and tight buttocks are two basic points of bikini, and of course they are compulsory courses before the end of seclusion (practice 3 times a week). Starting from kneeling, the left leg is folded forward, the right leg is folded backward, the toes are tightened and pointed upward, and the hips are tightened and turned right. Repeat 5 times, switch sides. * * * Divide into two groups.