Do two groups at a time, rest for 25-30 seconds between groups, and do it 3-4 times a week.
Action 1: Lie on your back and lift your legs alternately for 20 times, with your hands behind your head, your shoulders off the ground, your waist on the ground, your legs slightly off the ground, your hips off the ground, and your legs alternately swing up and down to the maximum extent. When you swing down, your legs don't touch the ground, and your whole abdomen is tight and you feel tight.
Action 2: Climb the mountain for 40 seconds, bend over, slightly bend your elbows to support your body, lay your upper body flat, lift your knees alternately at the fastest speed, and bring your thighs to the premise with the strength of your abdomen.
Action 3: Lie on your back and lift your legs 20 times. Lie on your back, keep your upper body close to the ground, put your arms on your sides, tighten your core, lift your legs together, and lift your hips off the ground until they are perpendicular to the ground. After a short pause, resume, but you can't touch the ground when you resume.
Action 4: Lie on your back and bend your knees to lift your legs alternately for 20 times. Lie on your back, keep your upper body close to the ground, put your arms at your sides, tighten your core, and lift your knees until your thighs are vertical to the ground and your calves are parallel to the ground. Swing your legs alternately down to the heel point, keeping your knees bent during the swing.
Action 5: Support the knees and abdomen 15 times, bend over, support your body with your hands shoulder width, slightly bend your elbows, put your legs together, bend your knees and slide forward, and return to the top in the opposite direction. During the movement, the upper body remains stable.
Action 6: Support your hips for 65,438+00 times, lean over, support your body with your hands shoulder-width, slightly bend your elbows, put your legs together, lift your hips with your abdomen, and slide your legs to your arms at the same time, and then reverse when you reach the highest point.
Action 7: The flat support rotates 20 times, starting from the flat support. Place your forearms horizontally and keep your body in a straight line. The abdomen and shoulders rotate at the same time. At the same time, this side of the arm is unfolded and straightened, paused and returned to the starting position. When the body turns to the side, the arm that supports the ground tightens the shoulder and forcibly supports the body high.
Action 8: Sit-ups 15 times, supine, legs together and straight, arms above the head, abdominal lift hard. Pay attention to the lifting order: shoulder, upper back and lower back. In the process of lifting, the arm can be driven forward through the movement of the upper body, instead of exerting force on the opponent's arm. When you get up, your upper body is vertical to the ground, and then you will recover in the opposite direction, but the order of recovery is that your lower back, upper back and shoulders land in turn.