Action 1:
Action essentials: put your feet on the stool, push the ground seat up with your hands, and then stand up and high-five to repeat the action. This action is a double action. Push-ups can exercise our chest muscles and arm muscles, while standing can consume extra energy and achieve better fat burning function.
Action times: 15 times in a group, doing 5 groups.
Action 2:
Action essentials: at the beginning of the action, stand on one leg, kick the suspended leg forward, and do it with your hands like the people in the picture above, keeping a sense of rhythm and keeping your back straight.
Action times: 15 times in a group, doing 5 groups.
Action 3:
Action essentials: put your legs on the chair, and the angle between your legs is greater than 90 degrees. At the beginning of the action, lift the upper body, touch our toes with your hands, touch your right foot with your left hand, and touch your left foot with your right hand. This action is mainly to train our abdominal muscles. The most important thing is not the number, but the abdominal muscles really feel the force.
Action times: 15 times in a group, doing 5 groups.
Action 4:
Action essentials: This action imitates rowing with a dumbbell in one arm in the gym, with one hand propped on the chair, legs slightly wider than shoulders and straight back. At the beginning of the action, hold a dumbbell or a heavy object and stroke upward. Note that this action needs to use our backs, not just our arms.
This action mainly trains the back muscles.
Action times: 15 times in a group, doing 5 groups.
Action 5:
Action essentials: put one toe on the chair, put your hips down at the beginning of the action, and swing your hands back and forth like running. This action can make many muscles of our whole body move. This is a very good exercise to burn fat. If matched with a higher frequency, the heart rate will be higher and the effect will be better.
Action times: 30 times in a group, doing 5 groups.
Action 6:
Action essentials: hang your legs together on a chair, support your body with one hand and insert one hand at your waist. When you start to move, you can't push up any more, and your abdomen will keep your body balanced. This action mainly trains all our core muscles, including abdominal muscles, and can also train our hips to stretch.
Action times: 15 times in a group, doing 5 groups.
The above are some actions that we introduce to you. We can do all these actions at home, and we can achieve the effect of exercise without going out. As long as you stick to this cycle training every day for a period of time, you will definitely see your physical changes.
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