First, abdominal exercises
This group of abdominal exercises can effectively eliminate abdominal fat. Lying on the back of the blanket lying flat, legs close together, lifted, knees slightly bent. Hold a volleyball with both hands, start the volleyball from the thigh and slowly push up, while the upper body naturally lifts upwards. Wait until the volleyball is pushed to the calf, hold the position for 2 seconds, and then let the ball roll back to the thigh, while the upper body back to the original position, repeat the above action. Pay attention to keeping the ball in the eye during practice.
TIPS: When the abdomen begins to feel sore, don't stop immediately. You can also repeat the action five times.
Second, skipping exercises
After each part of the exercise, you should use jump rope as a transition, because it can exercise physical endurance, coordination, tension and flexibility, is the transition and warm-up exercises for the next set of actions.
The correct posture should be used when skipping ropes: the upper arm and elbows are in close contact with the body, and the rope is shaken with the strength of the arm, and then the wrist forcefully shakes the rope. The height of the jump should be the rope just enough to pass from under the foot, while the knee is slightly bent. Different kinds of jumping methods should be used interchangeably, such as double-leg jumping, single-leg jumping, jumping and rebounding. Note that in the process of rope skipping, the head should be placed straight, and the eyes should look obliquely below, and do not shrug shoulders.
TIPS: skipping can make people sweat a lot, heart rate faster, but after skipping, feet stand separately for a while, arms stretched up and take a deep breath for a few seconds, the heartbeat will slowly slow down.
Third, shoulder exercises
This set of exercises shapes the shoulder muscles and makes them more flexible. Stand in a lunge position, step backwards from your right leg, bend your left leg and knee slightly, and focus your body on your left leg. Hold a 1-2 kilogram dumbbell in each hand, palms facing each other, arms extended forward and parallel, and then flipped so that the elbows and fingers outward. Pay attention not to shrug when doing this action.
TIPS: Repeated practice many times is more effective than increasing the weight of a dumbbell. When the muscles are sore, you can flip your arms back to normal position and repeat the action.
Fourth, arm exercises
This is a comprehensive strength exercise for the arms and shoulders. Stand in a lunge position, step backwards in your left leg, and bend your right leg slightly. Grasp both ends of the pull rope with both hands. The left arm naturally hangs down on the side of the body. The right hand pulls one end of the pull rope diagonally upward to the right, until the arm is at the same height as the shoulder. Then slowly put down your right hand, return to the starting position, exchange arms, and continue the above action.
TIPS: Adjust the pull cord to suit your length before starting the exercise.
Fifth, neck exercises
Because the long-term face of the computer, people's neck muscles in the general practice is not easy to be fully relaxed, but the following exercises can stretch and exercise the neck muscles, effectively relieve the tension of the muscles.
Prone on the blanket, the tip of the nose is attached to the ground, the foot is stretched, the arm is extended forward, and both hands tighten a pull rope. The face is lifted slightly, arms raised to lift the pull rope to the height of the chin, and then put down his arm. Note that the head and spine should be at the same height.
TIPS: After the practice, put down the force rope, grasp with both hands, extend forward, do relaxation exercises, and effectively pull the ligaments.
Sixth, leg exercises
This group of jumping exercises can exercise endurance and coordination well.
Stand in place, repeat one step to the right, and repeat the action in the reverse direction. Then jump forward and backward once. Note that the jump is not too great. After jumping for 20 seconds, you can speed up or slow down the jumping rhythm and change the length of the jumping distance.
TIPS: Clamping the knee while jumping can increase the difficulty of the movement and can also achieve better results. The knee bends when landing to protect the knee joint from injury.
Seven chest exercises
The best way to exercise chest muscles is push-ups.
Prone on the mat, hands apart and shoulder width, support ground. Hold your legs together and your toes to the ground. Use your hands and toes as the fulcrum to hold your body up until you reach 90 degrees with your arms and arms and raise your left leg. Note that when doing this action, the back is straight and the eyes look to the ground.
TIPS: Do not give up because you are not accustomed to this action. This set of actions is less likely to injure your wrist.
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