Then the next sharing is for those who want to exercise, please start with the simplest.
7 movements 10 minutes a day for 4 weeks, and you will find that your body will undergo unprecedented changes. Specific actions are as follows:
1, flat support: It can strengthen your hips, back, arms and abdomen, and keep doing this for 60 seconds every day.
2, push-ups: you can exercise the chest and arms, it is important that the action should be standard, you can also choose kneeling push-ups.
3. Squat with bare hands: It can be said that it is one of the most beneficial training movements for whole body exercise.
4, squatting against the wall: this action mainly exercises leg muscles.
5, straight arm kneeling posture+cross support: this action can exercise thighs, buttocks, lower back, including body balance.
6. Stretching back and knees: It is also an exercise to exercise the core of the body. Try to practice slowly.
7. Kicking the dog: Friends who have practiced yoga know this action of the dog. After practicing, just add one foot to close the knee and kick, and also exercise the core muscles of the body.
The first week: rest after 6 days of exercise 1 day. You can pause during the practice according to your own situation, and take a break between actions 10 second.
Exercise plan
Push-ups with flat support for 2 minutes 1 min. Stretching on one side of supine knees 1 min. Dog-style back kick 1 min. Squatting against the wall 1 min. Week 2: Exercise for 6 days, rest 1 day. You can pause during the practice according to your own situation and have a rest between actions 10. The following two sports can be practiced alternately in six days of training.
Exercise plan 1
Plate support for 3 minutes, supine knees, unilateral stretching for 3 minutes, straight arm kneeling posture, prone support+cross support for 3 minutes. Exercise plan 2
Squat against the wall for 3 minutes, push-ups for 3 minutes, kick the dog back for 3 minutes, repeat the first week's training in the third week, and repeat the second week's training in the fourth week.
If you can stick to this plan for four weeks, I believe you can realize that your health will be better if you go up a flight of stairs.