First, let's talk about how to move your neck. Keep lying flat, tilt your head to one side, and then move your head back to the middle position. Repeat this three times, which is very beneficial to the neck flexor.
Next, it's time to introduce leg exercises.
The first group of movements, I want to introduce you to the straight leg lifting movement, which exercises the gluteal flexors. Sit on the edge of the bench, keep your back straight, put your hands on your sides to support, bend your right knee 90 degrees, step on the ground vertically, straighten your left leg forward, and put your left heel on the board. The first step is to lift your left leg slowly, but the height should not exceed the height of hip sound from the ground, and keep your back straight. Step 2: Take the board as a reference and lower the heel by 3 cm. This exercise can increase the difficulty by changing the load on the legs, that is, increasing the strength at the ankles.
The second group of movements, hands touching knees squat, exercise quadriceps, hamstring and gluteal muscles. Feet shoulder-width apart, arms at your sides. The first step is to bend your hips and knees, keep your back straight, and keep your feet firmly on the ground until your fingers can touch and exceed the height of your knees. Remember that your knees should not exceed the vertical line of your toes. The second step is to use your feet to force your body back to its original position.
Now, I'll introduce you to several groups of back and arm movements.
The first group, pull-ups (palms facing outward), exercises the back and forearms. Hold the horizontal bar with both hands straight, the distance between the arms is shoulder width, and the palms are outward. The first step is to lift your body up with arm strength until your chin can touch the horizontal bar. Don't kick. Step two, return to the starting position. This set of movements can increase the difficulty of movements by changing the distance between hands. You can narrow it or widen it if you like.
The second group, oblique pull-ups, exercises back, shoulders and arms. Use a lower horizontal bar, lying or sitting on the ground, hands shoulder-width and grasping the horizontal bar, palms facing outward. The first step is to raise the upper body with arm strength, close to the horizontal bar and form a 45-degree angle with it, and keep the scapula tight during exercise. Step two, stretch your arms.
Finally, I want to share hip movement with you. First kneel down to support the thigh backwards, support the ground with knees and forearms, and lift the left leg. Bend your thighs and calves 90 degrees, keep your left knee not higher than your hips, keep your back straight and your hips parallel to the ground. Step 1: Lower the left leg 15cm. Step 2: Raise your legs to their original positions. Swap your legs and repeat the above exercise.
So much for today's six moves. I hope it helps you.