Plank support (plank)

Action: prone posture, elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, body straight, head, shoulders, hips and ankles kept in the same plane. This is recognized as one of the effective ways to train core muscles.

Key points: First, exercise your limbs, relax your body, do a little warm-up, keep your posture until your muscles are sore, try not to rest immediately after exercise, and relax your body a little. Don't exercise intermittently, or you won't get the effect.

push-up

Action: Keep your body in a straight line from shoulder to ankle, put your arms on your chest, and the distance between your hands is slightly wider than your shoulders. It takes 2 to 3 seconds for your body to get down close to the ground, but don't get close to the ground. When your chest is about 2 to 3 kilometers from the ground, lift it with your hands and return to the starting position.

Key points: the neck must be fixed, the distance between the hands should not be too wide, the body should not relax for a moment when doing it, and you should not use force casually when the body is stiff. You must remember to do stretching exercises after training.

Exercise thigh and hip muscles (exercise your muscles and hip muscles).

Action: Bend one leg, with the knee supporting the ground, the other arm supporting the upper body, then straighten the other arm and leg without supporting the body, then stretch as far as possible, and change sides after a while.

Key points: Be sure to keep your muscles sore and hot, otherwise the fat will not burn quickly.

squat

Action: Feet are shoulder width apart, toes are outward, and back is straight. The thigh is parallel to the ground and the knee joint is slightly less than 90 degrees.

Note: If you want to get more exercise on the inner thighs and buttocks, widen the distance between your feet; If you want to get more exercise on the outside of your thighs, reduce the distance between your feet. Don't squat on your knees above your toes to avoid knee wear.

Abdominal exercises (abdominal exercises)

Action: Lie flat, bend your legs and touch your knees with your hands. When one leg is straight, the corresponding arm also extends in the opposite direction, and the other leg is bent, with both hands touching the knees, and the two sides move alternately.

Important points to pay attention to: be sure to stick to it, and the pain and fever prove effective.

Exercise abdominal muscles and hip muscles.

Action: Put your hands on one foot, lift your other leg and stand up straight. Bend your leg, touch your nose as much as possible, then support the ground and move with your other leg.

Note: Beginners with poor flexibility can try other moves first.

Waist (waist)

Action: Feet are shoulder width apart, toes are outward, back is straight, and leaning against the wall. Hold the ball in your hand and slowly turn your arm from one wall to the other, keeping your body straight in the process.

Point: Be sure to push hard until it gets hot.