Set aside ten minutes for yourself every day, and everyone should exercise this action more than three times reasonably. Everyone's frequency is just a reference, how many times to do it and how many groups to do it. There is no hard and fast rule to make effective adjustments according to your own specific situation.
Bend your legs and raise your arms.
The name of the first movement is bending your legs and stretching your arms on your back. When we do this, we must make sure that your legs are shoulder width apart, then bend your feet slightly and straighten your back. After maintaining this leg flexion posture, everyone will straighten their arms and carry out this upward arm extension. This is a relatively simple training action. If you can't do it, then you can learn about everyone's photo demonstration. You can do this action according to everyone's picture demonstration.
Beyond skipping rope
The name of the second action is beyond skipping rope, which is a training action of skipping rope. You don't like skipping rope like this, but you also made a traditional skipping rope. We have crossed an aerobic training stage for you here. Let's combine aerobic training with high-toughness interval training more quickly, and make your overall weight loss effect stronger and stronger.
When we do this skipping rope, we must ensure safety, and we don't have to hook your feet with the rope, which makes it easier for my body to fall down and cause personal injury. Take skipping as an example, there is not much time, just do it for a minute or two.
Turn jumps on and off.
The third action is highly recommended for everyone to have an opening jump. After skipping rope, your suitable time period can be increased for a while, which will consume everyone's energy. Everyone must repair their physical fitness, and then perform the following training actions. In the case of opening and closing jumps, everyone's movement speed can be made as fast as possible, and everyone's movement strength must be guaranteed, so as to ensure this movement standard and benefit their own training effect.
Flat lifting of load-bearing squat bell
You must do the last movement with the barbell. You should do this exercise at home. If you don't have a barbell at home, you can use a bottle filled with water instead. The net weight of pure water is not very heavy, but you can think of other ways to deepen your training net weight. You can put some gravel in the beverage bottle, and the total weight will be heavier than water.
After choosing our own training tools, we will hold the training tools with both hands, and then maintain a starting posture of squat, and use our hips and legs to complete this squat. While doing squats, straighten your back and complete a lift. The whole movement is integrated, so we must control the rhythm of training.