As long as you use the existing bath towels and mats at home, or basketball, volleyball, etc., you can easily operate home sports. Slowly bend the arms and let the upper body press down to about 5 cm from the ground. At the same time, inhale during the downward pressure process, and then use the power of the chest muscles to return the upper body to the original position and exhale during the process. In fact, as long as you use the existing bath towels and mats at home, or basketball, volleyball, etc., you can simply operate home sports.
warm up
Time: 5 to 6 minutes, use the stairs at home, step on the stairs with your right foot first, and then with your left heel; then go down with your right foot and then with your right heel. After one minute, switch to the left foot first and the right foot to follow. When this movement is in operation, it can be matched with fast-paced music or by counting the beats in your mind to increase the sense of rhythm.
arm flexion
Times: 8-12 times, use a stable chair or table, sit on it, hold the front edge of the chair or table with the fingers of both hands forward, move the body slowly forward so that the hips are suspended, and at the same time spread the legs about the same as the shoulders The same width, knees bent and belly narrowed. At the beginning, inhale first, and at the same time slowly bend both arms until they can no longer go down (the shoulders are slightly higher than the elbows), and stop for about 1 second. Then slowly and firmly prop up the body with both arms until the arms are straight.
Seated Rotation
Times: 10 to 16 times, sit on the ground covered with a mat or bath towel, bend your knees and spread your knees about shoulder-width apart, with your heels pointing upwards. Hold both hands in front of the body (pic A), slowly tilt the upper body back about 45 degrees, and reduce the abdomen at the same time, then turn the body to the right so that the ball touches the ground, and turn immediately after about 1 second left. While operating, pay attention to proper control of breathing, and feel that the abdomen is exerting force throughout the process. Just play your favorite music and keep exercising for about 20 to 40 minutes, you can easily achieve the effect of losing weight and sweating to detoxify.
stand up
Times: 8-12 times, fold a soft cushion or bath towel under the knees, then move the hands forward to make the body about 45 degrees and reduce the abdomen, open the hands slightly wider than the shoulders, the fingers are facing forward. Slowly bend the arms and let the upper body press down to about 5 cm from the ground. At the same time, inhale during the process of pressing down, and then use the force of the chest muscles to return the upper body to the original position and exhale during the process.
bridge brace
Times: 12 to 15 times, lie on your back with your knees bent and flat on the ground, and your hands flat on your sides, inhale. Start by raising your hips, let your lower back leave the ground for about 1 second, and exhale slowly, feeling your buttocks tighten. Then, lower your hips without touching the ground, and inhale as you lower.
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