You can do two groups every day for three days in a week, and each group repeats 10 to 12 times.
1. Exercise limbs, feet, hips, thighs and shoulders with lateral steps.
A. Stand with your feet together, with a dumbbell of 3 to 5 kg in your right hand and your left hand on your hips. Take two or three steps to the left with your left foot, bend your left knee, and press down to make a lateral lunge. The left knee is behind the left toe.
B, upright for the left foot support, straight waist and stretched out his right arm shoulder height, left leg to the left to kick to a comfortable height.
Go back to the action of A and repeat. After completing 10 to 12, change the center of gravity leg of the right foot.
2. lunge upward to exercise limbs, hips, biceps, shoulders and triceps.
A, the left foot is 3 to 4 feet in front of the right foot, and each hand holds a dumbbell of 5 to 8 kg. The arms droop naturally on both sides and the palms are forward. Press the lunge downward, bend the arm so that the dumbbell faces the arm, and pay attention to the fact that the calf should be perpendicular to the ground.
B, straighten the left leg, drive the right leg forward, lift, from the height of the right knee to the hip, and reverse the palm forward at the same time, and lift the dumbbell upward. When the dumbbell is lowered to shoulder height, the right foot retreats. Palm inward, restore the posture of A, and then repeat.
After completing 10 to 12, switch legs and repeat.
3, sit-ups exercise triceps, back, hips, legs.
A, supine, knees bent, feet naturally flat, heel about 6 inches from the hip. Take a 3-to 5-pound dumbbell in each hand, palms facing each other, bend your arms, and put the dumbbell next to your ear with your elbows up.
B, shrink the back, hips and legs, hips off the ground, lift dumbbells. Pay attention to keep a straight line from knee to shoulder. Keep still for a while, then put down your hips and dumbbells, return to the prepared movements, and repeat. During the whole process, the upper arm