Running, no high jump, irreparable, fitness cheats of fitness Xiaobai come!

we all know

Aerobic training can help us

Reduce fat and shape, enhance and heart and lungs

But many people say that there are no professional equipment at home

So today the small body can bring a set at home to complete

Hand -low shock aerobic training

No professional sports equipment is required

You only need to arrange a yoga mat in size

Follow the small body!

Lower knee

Standard standing positions, both feet and hips are width, stand upright, stand upright, stretch your hands upwards near the ears, and press your knees at the same time when your hands press. If you feel that it is not stable enough, you can reduce the range. After proficiency, you can gradually accelerate and increase the range and strength of the knee lifting. Do 30-45 seconds in each group, do 3 groups in total, and rest for 15 seconds between the group.

This action can help us improve our heart rate, stretch the joints of the limbs, and activate the core muscle group. The action contains a lot of single -leg support exercises, which can exercise our lower limbs stability.

Smo

Both legs are separated, and the shoulders are the same as the shoulders, and the knees of the toes are aligned. The back of the waist is straight, the core is tightened, hip flexion and knee, and squat to the thighs parallel to the ground. On the basis of squatting, a slide step, like a basketball player for defense, adds a hand to the ground, pay attention not to cross your feet. Complete a movement in one breath, and pay attention to the safety of movement when moving left and right.

Squats are a golden movement of the lower limbs. This action tests our balance, coordination, stability, and lower limb strength. At the beginning of the training, the amplitude can be smaller at the beginning, and after being familiar with the action, try to touch the fingers to the ground as much as possible. Inhale and squat, get up, gradually accelerate, and increase heart rate. Each group of action is 45 seconds, two groups, and a total of 15 seconds of rest. Some stretching can be performed between the group rest.

Ski

A step back with one foot, do a single leg flexion, keep your waist straight, tighten the core, lean down down the hip, pay attention to the toes and knees align, do not bend over the humpback, place your body's focus on your hips and hips On the joint. On the basis of the previous movements, add some left and right displacement, and gently lift the back feet. If you want to perform advanced exercises, you can add the movement of the hand to the ground.

Practicing this action can enhance our lower limbs stability and prevent sports damage, which is very helpful for our running and walking in our daily life. Each group of action is 45 seconds, two groups, and a total of 15 seconds of rest.

Kick in front of the bow

Standard standing position, the legs of the legs are width, the right leg is withdrawn, and the bow is stepped. Pay attention to the toes on the front leg and knees, flex the hip and squat until the thighs are parallel to the ground, bend the knees at 90 degrees, and add the actions of the front kick when you get up.

This is a combination of lower limb strength and core stability, which can help us enhance physical strength and explosive power. Do 30-45 seconds in each group, do 3 groups in total, and rest for 15 seconds between the group.

Matsus push -ups

Legs are separated, the same as the hip. In the case of straightening your legs, your palms are supported on the ground and gradually crawled forward to the standard tablet. The hips are clamped, the core is always tight, and the waist cannot be collapsed. From the top to the heel, the body is on a straight line. After crawling to the tablet, complete a standard push -ups. Friends with limited strength of the upper limbs can use both hands to clap shoulder twice, instead of push -ups. After completing these actions, the climb back to the standing position.

This action is a challenge to our core stability and limbs. It can stretch to our back well, and at the same time, it can also exercise the power of the core and upper limb muscle groups. Each group of action is 45 seconds, two groups, and a total of 15 seconds of rest.

These actions can be in

After getting up, the empty stomach before breakfast

It will have a good fat loss effect

Or practice during the daytime state.

It will also gain the improvement of physical fitness level

Stick to it!

I believe you will see your body's progress soon!

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