10 against body fat exercise
The prisoner squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down, squatted down. A gluteal muscles squat hard, bend your knees to lower your center of gravity as much as possible, and don't use too much force to maintain the normal curvature of the spine. B kick hard and move the center of gravity back to its original position with strength. Don't lift your hips first and then straighten your waist.
Stepup climbs upward, with arms parallel to the ground and straight forward, striding forward with one foot, and stepping on the training chair about 60 cm from the ground. One front foot, heel force, body center of gravity moves up. Step on the training chair with one foot, and the back foot is suspended. B return to the initial position, switch left and right, and repeat the action.
Push-ups Push-ups support the body with both hands, with arms perpendicular to the ground, hands wider than shoulders, and legs extended to the back of the body, keeping the back and legs in a straight line with the toes of both hands and feet. A keep the muscles tense in the abdomen, then bend your elbows outward, move your body's center of gravity down, and try to touch the ground with your chest. B. Stretch your arms and support your body back to its original position.
Pull-ups/chin-ups (forehand grip/backhand grip) Grab the bar with both hands. Hands slightly wider than shoulders, body suspended. A lift your body with your arm so that your jaw exceeds the horizontal bar, and then control your body to fall slowly. B. If you feel tired, stand on a sturdy box or training chair, let your chin exceed the horizontal bar first, and then control your body to fall slowly.
Jump, squat, jump Stand up with your legs apart, shoulder width apart. Bend your knees to lower your center of gravity, tighten your hips, and throw your arms back into a semi-squat position. A jerked her body with explosive force and jumped up. B The higher you jump, the better. The lighter you land, the better (protect your knees). Repeat the action after returning to the initial position.
Lunge forward, step forward and stand up straight. Take a big step forward with one leg, squat down and lower the center of gravity until the thighs are parallel to the ground and the knees of the hind legs hardly touch the ground. B hold for one second and then return to the initial position, and repeat the action with the other leg.
Swiss ball leg bending balance ball lies on the floor, legs bent, arms extended to both sides. Put the calf on the balance ball, and use the calf muscles to lift the buttocks off the ground until the body presents a straight line from the shoulder to the ankle. A pause 1 sec, step on the ball with both feet, bend your knees, and let the ball close to your hips. Stretch your legs and let the energy ball go. Repeat the action after returning to the starting position.
Elbow Push-ups Backhand Push-ups Support your body with your arms perpendicular to the ground, and the distance between your hands is less than the shoulder distance. The legs extend to the back of the body, and the back and legs are kept in a straight line by the toes of both hands and feet. A Unlike ordinary push-ups, the distance between hands is greater than the shoulder distance, which is convenient for elbows to bend outward. When completing this action, the elbow is supported backwards, and the body tries to contact the ground through the back strength, and the nearest distance is 3 cm. B return to the original position, repeat.
Swiss ball bender balance ball bender supports the body with both hands, with two arms perpendicular to the ground, legs extended to the back of the body, calves placed on the balance ball, and the whole body is in a straight line from shoulders to toes. A keep your back straight, tighten your abdominal muscles, lean your hips forward as far as possible, and move the balance ball close to your hands. B If you want to reduce the difficulty, curl your legs, let your knees touch your chest forward, and don't pout.
Inverted supine cantilever bends and stretches the horizontal bar at a lower position, supine under the horizontal bar, and holds the bar with both hands, and the distance between the hands is 3-6 cm wider than the shoulder width. A keep your body straight, pull your body forward and upward with your back muscles and arms, and slowly hang down your chest after touching the horizontal bar. B return to the starting position and repeat the action. Note: the upper arm should be clamped with the body, and the buttocks should not be loose.
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