1, waist+back movement
After lying on your back and propping up your knees, hold your waist with your hands and lift your hips down. Repeat for about 20 times.
2, forearm+leg movement
Bend one leg to the ground and keep the other leg as straight as possible. Hold your ankles with both hands and lift your straight legs repeatedly.
3. Leg exercise
Stand up straight with your hands akimbo. Legs apart, about 20cm wider than shoulders.
The waist and legs are stiff, the body slowly squats and stands up, and the muscles in the inner thigh are tired.
4, waist+leg movement
Sports that can be played while watching TV. After lying on your side, support the ground with your hands, lift and lower your legs 30 times each, and then the muscles in your waist and inner thighs will be sore.
focus
When keeping in good health, the correct method is to follow the order from the upper body such as chest, shoulders, back and shoulders to the lower body such as hips, thighs and calves.
In addition, in order to eliminate body fat, it is best to repeat it several times with low weight.
The appropriate rest time is about 30 seconds to 1 minute.
Fitness exercise 1
Lie in bed with your knees slightly bent and your head in your hands (inhale).
Hold your head with your hands, slowly lift your body out of bed, tuck in your abdomen and exhale, and stop for about 10 second when you reach the highest point.
Slowly lay your body flat and continue to do it for 20 times.
Effect:
This group of exercises can strengthen the decoration of the waist, eliminate abdominal fat and achieve the effect of losing weight and bodybuilding.
Fitness exercise 2
Lie on your back on the bed with your feet together and slowly lift it up, and slowly put it down when it is at 90 degrees to your body (don't bend your knees, don't use force on your shoulders and arms).
Stop at a place 30cm away from the bed surface, wait for 1 min, and do it 10 times.
The initial parking time is about 15 ~ 30 seconds, and the time is gradually extended to 2 minutes.
Effect:
It can make the knees smaller, lift the hips, strengthen the waist and eliminate the fat in the lower abdomen.