Open and climbing and running ... House of House Epidemic Prevention, Move with Blue Friends

Let the city temporarily "calm down and stop"

To prevent the epidemic from spreading

Everyone responds to the government's call for Jing Mo to live in home

During this time

Someone shouted, "Every time a house is fat three pounds"

The fat on the waist is called

I want the abdominal muscle vest line

Blue friend tells you

Although you can't go out

Just persist

Abdominal muscle vest lines will be available

Next

Blue friends class in class ~

01

Open -closing jump

Tip

1. Stand straight in the body, raise your head up, look straight ahead, and relax your hands on both sides of the body.

2. When jumping up, your feet open out, hold your head higher to the position above the top of the head. Both hands and feet are straight, and your knees should not bend.

3. When jumping back to the ground, first land from the toes, the knee can be slightly bent, reducing the impact and avoiding fractures. Back to the original 6 with both feet and hands. Repeat 10 times, this action can quickly reduce the fat of the waist and legs, especially the back and below the hip of the thigh.

02

Hiking

Tip

1. The body keeps maintaining the most natural line, and the lower back is not excessively concave or upper.

2. Use the core muscle group to control the stability of the body. 3. The core muscles of the abdomen are always tense, and the hip force will drive the leg movement, and the amplitude is as high as possible. 4. Beginners can first use the equipment to assist, slow down the speed, focus on the stability of the body and the correctness of the muscle group, and then speed up the speed after proficiency.

03

Squat

Tip

1. When squats, eight characters, eight characters, or choosing a parallel direction are determined by the purpose of squat exercise. When the eight -character posture stands for squats, the muscles on the outside of the thigh are more forced to exercise the muscle strength of the outside of the thigh.

2. Regardless of whether the feet stand in the inner eight characters or the outer eight characters stand, keep the knee and toes in the same direction during the squat to avoid the inside of the knee.

3. During the squat training, the center of gravity of the body is best to fall on the heel, that is, the hind foot. This can reduce the load of the calf and the forefoot and avoid injuries during training.

04

High -lifting

Tip

1. The upper body is upright or slightly forward, and the arms are swinging back and forth.

2. The thigh is positively swing forward to the horizontal level, and slightly drives the hip of the same side, folds as much as possible, and the heel is close to the hip. 3. While lifting the legs, the thighs of the other leg are actively pressed down, the straight legs are palm to the ground, the center of gravity should be lifted, and the ankle joint buffer. 05

Kick

Tip

1. The body is straight, the body's center of gravity is slightly leaning forward, and the arms are flat.

2. Places the thighs forward to the horizontal level, and swing your arms to your legs. support

3. The front foot of the leg is on the ground, the center of gravity is lifted, and the ankle joint buffer.

06

Stretch training

Tip

Stretching training is an indispensable item before and after exercise, even more important than the entire movement process. It can not only enhance the flexibility of the limbs, increase muscle telescopic, increase bone joint flexibility, and to a certain extent Improving the energy metabolism in the body, increasing blood flow rate, and regulating endocrine system is definitely the first choice of post -holiday exercise.

The stretching movement is mainly aimed at the legs and waist and back, and you can train about 30 minutes daily. This can not only help the body recover, but also effectively avoid injuries in more intensive training in the future.

How about it

The house is not only out of the living room to disperse the heart

You can also follow the blue friend

Burning your calories

Let the double chin big belly stay away from you

From then on abdominal muscles and vest lines are not dreams

Exercise can also enhance immunity

Strike the epidemic, we act together

- END -