Training content:

1, abdominal roll for 30 seconds

Lie flat on the ground with your legs bent 90 degrees and your feet flat on the ground; As shown in the picture, put your hands next to your ears, your shoulders are in the abdomen, and your chin is slightly retracted. When breathing, the abdomen lifts the scapula, stays at the apex for a while, and then inhales to restore.

2. Roll the abdomen sideways for 30 seconds at a time.

This action is mainly to exercise the outside of the abdomen, which is a bit like supine belly roll, but slightly sideways. When you do it, you should find the feeling of abdominal force. At first, you can put a hand on your side abdomen to make it easier for you to feel it when you practice.

Touch your toes and turn your abdomen.

The core is tightened, the back waist is close to the ground, and the feet remain bent. When abdomen is closed, the elbow scapula contacting the opposite knee is completely off the ground, and the other shoulder is completely off the ground; Don't stretch your neck forward. You can tighten your chest with your chin and fix your head.

4. Russian rotator

Tighten the core, hold out your chest, keep your shoulders away from your ears, don't shrug your shoulders, keep your legs still, keep your feet off the ground, and adjust your knee angle to achieve balance. Tighten the lower abdomen and keep the lower limbs stable.

5. Barb ball

The core is tightened, the back is close to the ground, the legs are straight, and the legs are as low as possible when falling. You can't touch the ground on both legs.

6. Star plate bracket

Put your hands directly under your shoulders and tighten your core, hips and legs. Hips and shoulders are the same height, and flat support and spider flat support are alternately completed; Cross, lift your knees and touch the opposite elbow.

7, bicycle roll belly

The core is tightened and the back waist is close to the ground; When lifting the leg, the knee touches the opposite elbow. Don't touch the ground when your legs are down, as low as possible. When the abdomen is closed, one shoulder blade leaves the cushion completely, and then the shoulder leaves the cushion completely.

Pamela's training video

In view of the fact that many people don't have basic fitness equipment at home, Pamela specially filmed family-style teaching videos such as "Water Bottle and Thin Arms", and also marked the difficulty level. Whether you are a sports girl or a user with a certain foundation, you can find something suitable for you in her series of videos.

She encourages everyone to exercise regardless of space and place, and keep fit anytime and anywhere. /kloc-during the class time of 0/0 to 45 minutes, fans can adapt themselves completely, even if it is only between work and before going to bed, they can come to a group at any time.

Skinny legs, hips, thin arms, vest line-Pamela is very aware of the strong pain points of the users she faces. Therefore, her course has a very good local pertinence, covering buttocks and legs, arms, abdominal muscles, shoulders and back, whole body fat burning and daily stretching.

Pamela specially designed 3D embossed wallpaper to make the video background more advanced and comfortable. In order to give fans the motivation to practice, she also specially selected some music that everyone can sing and listen to.

In addition, each video of Pamela provides different kinds of content according to the specific fitness audience. In order to take care of users at all training stages, Pamela has set up a three-week training list to clear the selection obstacles for new trainers.