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Push-ups strengthen chest muscles
This action is mainly pectoralis major. In the living room or dining area at home, find two single stools, one on the left and the other on the right. Just lie on the table with your hands supported. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.
Sitting posture with belly in and legs up.
This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs. In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.
Biceps lifts healthy hands.
This action mainly exercises the hand. Just sit on a stool at home. It's very simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.
Hold the wall and squat for healthy legs.
You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, so that you can exercise your legs when you squat, and you can also eliminate excess fat in your legs and make your legs look better. 15 group, do three groups.
Bend over, row a boat and exercise your back.
This action is mainly to exercise the back, not to mention increasing strength, but also to reduce back fat and modify back lines. Standing in an open space at home, holding two unopened bottles of mineral water, knees slightly bent, back bent, chest out, relying on the strength of the back, lift the mineral water up with your hands and take back your shoulders at the same time. 12 group, do three groups.
Push-ups enhance waist strength
This action mainly exercises the waist. At home, lie prone on the bed, put your head in your hands, and then rely on the strength of your waist to get up. Strengthen the waist strength, 15 in one group and do three groups.
The movement of the bed
1. Scissors crossing method: lie on your back, with your arms at your sides, palms down, and your legs straight at 45 degrees. In this position, your legs cross up and down or left and right. This action is mainly to exercise our front thigh muscles and lower abdominal muscles. Practice 6 groups at a time, cross 3 groups up and down, and cross 3 groups left and right. Each group has 30 crosses.
2. Kicking method: the body preparation posture is the same as above, and then the legs imitate the action of pedaling the bicycle, keep breathing evenly and don't hold your breath. When kicking forward, the heel should not touch the ground, and the position is off the ground 10-20 cm. This action mainly exercises the flexibility of leg and lower abdominal muscles. Practice 4 groups for 30 seconds each time. Persistence 1 minute is excellent.
3. Double-head take-off and landing method: first lie on your back, put your arms straight on your head, straighten your legs, and spread your legs 10 cm, and then touch your arms and legs in a vertical position. Then fall down and stop touching your limbs. This action is mainly to exercise the whole abdominal muscles. 20 times in each group, 3 groups each time. Then lie on your stomach, preparing for the same posture as lying on your back, and then try to lift your limbs as much as possible. You will feel your waist tighten, then fall down and lift your limbs again without touching the ground. Repeat. This action mainly exercises the muscles of the waist, thighs, shoulders and upper back. 20 in each group. Three groups at a time
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