Home simple three-type fitness effect is extraordinary

Home simple three-type fitness effect is extraordinary

Home simple three-type fitness effect is extraordinary

Lie flat on the ground, knees bent, feet on the ground, heels 30 cm from the hips.

Place your arms on both sides of your body with your palms down.

Slowly raise your right knee and move it towards your hips. Feel the tension in the back of your thighs and stop.

  Single leg squat-main attack target: leg, front of thigh STEP1: vertical forward, parallel to the ground (Note: keep parallel between the arms); stand on a left foot on a cushion about 30 cm high,Standing on the steps, focus on your left foot and leave your right foot floating.

  STEP2: Straighten your right leg, lower your chest slowly, as if sitting down (note: focus on your left foot, while your right foot cannot touch the ground), and then slowly return to the original position.

  Repeat 8 times for each leg to make 3 sets, then change to the other leg.

  Lying on the back-Main target: hips, waist STEP1: Lie flat on the ground, bend your knees, land on your feet, heels 30 cm from your hips.

Place your arms on both sides of your body with your palms down.
Slowly raise your right knee and move it towards your hips. Feel the tension in the back of your thighs and stop.

  STEP2: Raise your waist, lift your crotch upwards, straighten forward, and tighten your hip muscles until your left knee, shoulders, and shoulders form a line.

Pause for 2 seconds, and then rely on the front end force to slowly return to the original position.

Note: Always keep your right knee raised.

  8-10 reps in each group, do 3 groups, then change to another leg.

  Step 1: Along, the feet are as wide as the shoulders, the upper part is parallel to the ground, the elbows are bent at 90 degrees, the hands are upwards, and the palms are longer.

Pay attention to keep your shoulders and elbows parallel to the ground, and feel the shoulder and back muscles stretching.

  STEP2: Slowly turn the waist to the right while raising the left knee until the thighs are parallel to the ground.

In this way, make the elbow of the right arm level with the left knee, but do not touch it.

Take care to keep your body balanced.

Slowly return to the initial position while lowering your left leg.

Repeat with the other leg.

  12 times per group, 3 groups in total.

Keep your chest tight during exercise and keep your back straight.