Action essentials:
1, the body is upright, and the center of gravity is neither forward nor backward.
2. Fast-paced
3. Swing arms and legs are lifted in harmony.
4. When one leg is lifted, it is best to reach 90 degrees between thigh and upper body (leg root) and between thigh and calf (knee), which is the most standard requirement.
5, one leg up ` The leg supporting the ground must be straight, with the heel off the ground and the toes on the ground.
6, the overall center of gravity is high, which helps to complete the action better.
7. 3 minutes each time
Note: the most taboo of leg lifting is hunchback and bending hind legs (hind legs are supporting legs).
Extended data
Exercise at home to lose weight:
1, stabilizing ball
Rolling shoulders, arching back and lifting back, and flexing and stretching legs can all improve the stability of the body, thus achieving the effect of eliminating fat. Swiss ball (or stabilizer ball) is more effective for improving physical stability.
Swiss ball is very suitable for stretching, which can stretch the whole body to the maximum before fitness. Swiss balls with a diameter of 75cm to 85cm meet the requirements. Swiss ball can also be used to do some advanced sports, such as rotating legs in turn and one-arm push-ups.
2. Floor movement
Push-ups and sit-ups will never go out of fashion, and they can be played anywhere, whether at home, in front of the TV or on the road. Push-ups can exercise the chest, shoulders, abdominal muscles and triceps, and sit-ups mainly exercise abdominal muscles.
It should be noted that you don't have to do many push-ups every time; Doing 3 to 4 push-ups and 25 to 50 sit-ups at a time is a good exercise plan.
3. Elastic movement
You can do basic exercises such as lunge, squat and biceps bending with rubber bands. This kind of rubber band is light and easy to carry, and its cost ranges from 6 dollars to 20 dollars.
Step 4 take the laundry bag
Washing clothes is a chore of burning calories and eliminating fat, but don't pour dirty clothes into the washing machine yet. A laundry bag full of dirty clothes can also help you burn more calories. Lift the laundry bag directly, and don't let it touch your body. This will give the bag the greatest resistance.
Repeat this action many times-you will feel that your biceps, shoulders, chest and abdominal muscles have been exercised. If you think the laundry bag is not heavy enough, you can try sandbags, which is more helpful to improve your physical strength and endurance.
References:
Baidu encyclopedia-leg lifts
References:
People's Network-Can you lose weight at home? Four simple and effective weight-loss exercises