1, calf running in situ
Action requirements: try to raise the calf as high as possible, you can swing your arm or put your hands in your waist.
Practice time: 45 seconds
2. Turn left and right, and squat down.
Action requirements: If you want to exercise your legs more, it is recommended to squat at 90 degrees. If you want to exercise your hips and legs, it is recommended that the squat angle be less than 90 degrees.
Practice time: 45 seconds
Step 3 jump in place
Action requirements: Hands and feet open or close at the same time. You need high five to close your hands.
Practice time: 45 seconds
Step 4 sit with your legs closed
Action requirements: Take the buttocks as the fulcrum, press the upper body forward while closing the knees, and try to contract the abdominal muscles.
Practice time: 45 seconds
5. Alternate lunges left and right+turn left and right
Action requirements: when squatting with an arrow, the ball knee should be at a 90-degree angle, and then turn to one side.
Practice time: 45 seconds
6. Sit-ups supported by one foot (alternately)
Action requirements: use the strength of the arm to support the body.
Practice time: 45 seconds
7. Push-ups+Alternate leg lifts from left to right
Action requirements: Try to use standard push-ups. During the movement, the waist and abdomen are required to be tightened and kept flat.
Practice time: 45 seconds
8. Kneel on both hands and feet (opposite side)
Action requirements: the opposite hand and foot should be straightened forward and backward as far as possible while lifting, and stay for 1 to 2 seconds.
Practice time: 45 seconds
Second, drink more water.
Water is one of the most indispensable elements in our body. People can eat without drinking water. The water content of human body is about 60-70%. Water can help our metabolism, do the most important circulation in the body, and eliminate the garbage and toxins in the body.
Third, a reasonable diet.
First of all, remember to eat less reasonably, not refuse to eat. At the same time, we must refuse snacks, especially high-calorie snacks. Don't eat melon seeds, which contain too much oil. If you are hungry, eat some fruit, have a good lunch, add some rice and have a small dinner in the afternoon.