How can you exercise your muscles at any time without being restricted by equipment or venues? Let’s practice the mermaid line together easily!
Method 1: Walking with arms on the ground to improve muscle strength
Movement partsNumber of exercises in 20 seconds
1 set of whole body movements
About 5 ~ 8 times
This is a full-body exercise that exercises the upper and lower bodies at the same time. When crawling forward with your arms, you must use all the muscle strength of your upper body so as not to put a burden on your wrists; stand up and then bend down When holding up, don't forget to use all the muscles in your upper body, core muscles, and lower body. However, people who are overweight should be careful not to extend their arms too far forward.
Step 1: Stand with your right hand on the ground
With your feet shoulder-width apart, bend down and support your right hand on the ground, thenThe heels are naturally lifted off the ground, and the knees are slightly bent.
Step 2: Put your hands on the ground and crawl forward
Based on the principle of not causing any burden on the body, take appropriate distances, take turns crawling forward with one hand on the ground.
Step 3: The body is in a support position
Crawl forward until your shoulders and toes are in a straight line. At this time, be careful not to arch your waist.
Step 4: Put your hands on the ground and crawl backwards
Climb back according to the original route.
Step 5: Return the body to a standing position
After maintaining balance, stand up and return to the original position, and repeat this action as quickly as possible within 20 seconds.
Method 2: Powerful fat-burning side steps
Movement parts
Number of exercises in 20 seconds
Full body
1 set of actions
About 6 ~ 8 times
In the process of fast movement, the muscles of the whole body will be used, the lower body muscles that are not usually used will be exercised, and the cardiorespiratory endurance will be improved. When shifting your weight sideways, pay attention to the angle of your feet to avoid spraining your ankles.
Step 1: Move the body to the right
Put your feet shoulder-width apart and point your toes outward at a 45-degree angle. Move your body's center of gravity to the right, shrink your upper body, and then move two big steps.
Step 2: Touch the floor in front of your right foot with your right hand
While moving two large steps, lightly touch the floor in front of the fingertips of your right foot with the fingertips of your right hand.
Step 3: Take two big steps to the left
Use the same posture again and take two big steps to the left.
baselineNote
When taking a side step, the toes must be opened at least 45 degrees outward before moving.
Step 4: Touch the floor in front of your left foot with your left hand
While moving two large steps, lightly touch the floor in front of the toes of your left foot with the fingertips of your left hand, and quickly repeat this action within 20 seconds.
Method 3: Single-leg medial extension to exercise muscle groups
Movement parts
Number of exercises in 20 seconds
Abdomen, thighs
1 set of actions
About 8 ~ 11 times
This is a whole-body exercise performed in the push-up position. The advantage is that it is less likely to be injured, and it can continue to exercise the muscles of the upper body while maintaining the push-up position. In addition, through the movements of the lower body in turns, the abdominal muscles and lower body muscles can also be exercised.
Step 1: Put your hands on the ground
Open your hands as wide as your shoulders and lean on the ground. Your shoulders and toes should be in a straight line, your arms and knees should be straight, and your heels should be lifted upwards.
Step 2: Stretch your right foot to the left
Straighten your right foot toward your left abdomen and extend it.
NG: Don’t arch your waist, and keep your right foot as straight as possible.
Step 3: Return the body to the push-up position
Return the straight right foot to the original position and return to the push-up position.
Step 4: Stretch the left foot to the right
Stretch and extend the left foot toward the right side of the abdomen. Repeat this action as quickly as possible within 20 seconds.
Method 4: Two-hand push-ups to strengthen arm muscles
Movement parts
Number of exercises in 20 seconds
Shoulders, back, chest, abdomen, arms
1 set of actions
About 15 ~ 26 times
This is not limited to equipment and venues, and can be used at any timeThe exercise you do can exercise your chest, shoulders, waist and abdominal muscles at the same time. It is especially effective for men who want to build breast muscles and women who want elastic breasts. It is also an excellent exercise for strengthening arm muscles.
Step 1: Open both hands to support the ground
Open your hands shoulder-width apart and lean on the ground. Your heels should be raised, your shoulders and toes should be in a straight line, and your arms and knees should be straight.
Step 2: Press down on the body
Bend your arms first, and press your entire body down to keep an appropriate distance from the ground. At this time, your arm muscles and chest muscles should feel tight, and then return to the push-up position.
NG 1: If you only push your body down but bend your elbows at too small an angle, you will have a wrong posture and cause pain in your waist. Special attention is required.
NG 2: Arms thoughThere is a bend, but the body is not pressed down completely, causing the buttocks to tilt upward, which will cause a burden on the shoulders and arms, resulting in injury.
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