? If you still want to have a good figure without crossing your legs, you'd better go back to bed and continue dreaming. Exercise can not only make you have a devil's figure, but also improve your metabolism, enhance your heart and lung function, prevent various cardiovascular diseases and delay aging. The following set of movements is compiled by the coach according to the basic training of people. Simple movements, suitable for beginners. This set of movements is ***8, each movement lasts for 30 seconds, and you can do 2~3 groups at a time, which takes about 10 minutes to throw fat.
Action 1: Squat+lift your knees with one leg.
Exercise parts: hips and legs
Specific actions: stand, open your legs shoulder width, sit back with your hips, bend your knees, and do squats without exceeding your toes too much; Get up, lift your left leg, and open your left knee outward. Then resume squatting, get up and lift your right leg. Lift the left and right legs alternately and repeat the action for 30 seconds.
Action 2: Squat down.
Exercise parts: legs and hips
Specific practice: stand, open your left leg to the left, shoulder width, squat; The left leg is retracted, the right leg is opened to the right, and a squat is made; Take back your right leg, step forward with your left leg, and do an arrow squat posture, with your left leg bent 90 degrees and your right knee bent, but not touching the ground; Take back your left leg, take back your right leg, and also do an arrow squat. Repeat this action for 30 seconds.
Action 3: Plate Support
Exercise site: abdomen
Specific actions: the two arms are bent 90 degrees to support the ground, and the distance between the two arms is the same width as the shoulder or slightly wider; Legs are shoulder-width apart and stand on tiptoe; Keep your back straight, tuck in your abdomen, and make your hips, waist and back flat. Repeat this action for 30 seconds.
Action 4: Multi-directional flat lifting of shoulders.
Exercise parts: shoulders and arms
Specific actions: stand with your chest out and abdomen in, with your legs open shoulder width, hold two small dumbbells with your hands closed, and then open your arms to your sides to make your body "bigger" and keep your arms level with your shoulders; Arms forward, parallel to the ground; Lift your arms up and bend your elbows slightly; Raise your hands forward, then slowly open them back, stretching your shoulders and arms; The last two arms are retracted and the starting posture is restored. Repeat this action for 30 seconds.
Action 5: Jump in place
Exercise site: the whole body.
Specific actions: stand with chest out and abdomen in, straighten your legs together, jump up, and open your legs to both sides respectively. Don't open your mouth too wide, and the distance between your feet should be slightly wider than your shoulders. When your legs are open, your arms are open and folded towards your head; Jump up, put your legs together, put your hands down, restore your standing posture, and repeat the action for 30 seconds.
Action 6: Push-ups
Exercise site: chest
Specific actions: Kneeling posture, legs crossed, toes on the ground, hands bent, palms on the ground, arms slightly wider than shoulders, upper body down, as close as possible to the ground. Keep your arms straight and support your upper body. Repeat this action for 30 seconds.
Action 7: Dumbbell hard pull
Exercise site: waist
Specific actions: hold dumbbells with both hands, legs are shoulder width apart, then lean forward, hips lean back slightly, knees bend slightly, and dumbbells are as close to your legs as possible; Get up, shrink your waist, stretch back and hold your chest out. Repeat this action for 30 seconds.
Action 8: Lie on your back, bend your legs and roll your abdomen.
Exercise site: abdomen
Specific actions: lie on your back, lift your legs together, bend your knees so that your thighs and calves are at 90 degrees, put your hands on your sides, and your calves are parallel to the ground; Get your upper back off the ground, take your hand away and touch your ankle or ankle slightly above the ground; Lower your upper back, put your hands back to your sides and repeat this action for 30 seconds.