I. starting and ending jumps
The opening jump can drive the whole body muscle group to participate, make the whole body muscle group move, and improve our blood circulation and heart rate in a short time. Moreover, the difficulty coefficient of this exercise is small, and Xiaobai is easy to master.
In the early stage, it is suggested that we can do four groups of jumping every day, 50 in each group, which can help us warm up and lose weight. In the later stage, we can gradually increase the number of jumps, such as 100,150,200, so as to improve the training intensity and fatigue and increase the heat consumption.
Step 2: Get down.
Squat is mainly to exercise the muscles of our lower limbs and buttocks, strengthen our waist, effectively improve the flat buttocks, let us have a full buttocks, and also enhance the stability and strength of our lower limbs.
In the early stage, you can start with freehand squats and do four groups every day, 30 in each group. Later, we can adapt to the squat training with heavy objects, and then increase the number and frequency of squats every day, which can effectively help us stabilize the pelvis, strengthen the hip joint and reduce the probability of our backache.
push-up
Push-ups mainly exercise our arms, chest muscles and shoulder and back muscles, which can enhance our arm strength, modify the line sense of the upper body, and also have a certain exercise effect on our abdomen.
For girls who have no sports foundation, it is still difficult to do a standard push-up. You can start training from push-ups or kneeling push-ups, and then start standard push-ups after the muscle groups are strengthened. It is suggested to do four groups every day in the early stage, with 20 in each group, and gradually increase in the later stage.
Four. Plate support
In fact, flat support is similar to push-ups, and the body must be in a straight line. Flat support mainly exercises our overall core strength. The longer you persist, the better the fat burning effect will be. And all you need is a yoga mat to start at home.
Just like push-ups, it may be difficult to do flat support in the early stage. You can persist for 30 seconds in the early stage, and then increase the time little by little, one minute, one and a half minutes, two minutes, so that the time can be gradually increased, which can not only build muscles but also effectively help us build abdominal muscles.