sit-up

Sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back, improve posture and enhance the strength of abdominal muscles. It is especially effective for eliminating abdominal fat and avoiding low back pain.

The correct way of sit-ups: the body lies on the floor mat, and the knees are bent about 90 degrees (straight leg sit-ups will increase the burden on the back and easily cause damage to the back. ) Keep your feet flat on the ground. It is best not to fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles. ? You can also try crossing your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles. Use a slower speed, just like slow-motion playback. ? When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. Lift your body off the ground 10 to 20? After cm, tighten the abdominal muscles, pause for a while, and then slowly lower your body and return to your original position. When your back touches the ground, you can start the next cycle.

rope skipping

Skipping rope is the most practical way to cope with obesity and prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance.

push-up

Doing push-ups plays an important role in developing balance and support ability. It can also improve the central nervous system, which is beneficial to the firmness of bones, the flexibility of joints, the firmness of ligaments and the firmness and elasticity of muscles. At the same time, it can accelerate blood circulation, increase vital capacity, promote growth and development, and improve exercise ability.

Bend your legs up.

A, lie flat on the mat, waist downward force. Stretch your legs up, bend your knees 90 degrees, and then rest your knees on your chest for 5 seconds.

B, put your arms at your sides, palms down. Straighten your legs, lift slowly, contract your abdominal muscles, and pay attention to tightening your toes.

Each group 10 times, and each group made two groups.

Standing in the corner

This action requires the head, shoulder blades, hips and heels to stand close to the wall. Pay attention to the abdomen and buttocks for about 3 minutes. When you get used to this posture, you can balance your whole body without opening your eyes. If you are not used to this posture or feel uncomfortable, it means that your bones have been tilted or twisted. As long as we pay more attention and adjust in time, we can not only relieve the discomfort of shoulders and waist, but also improve metabolism. This free trick is also very effective for new mothers who have given birth to children.

Movement on the stool

1. Sit in a chair, hold both sides of the chair with both hands, fix your body, lift one foot and straighten your knees for 30 seconds.

2. Then do the same action with the other foot. It should be noted that the position of the knee should not move while straightening the knee.