The following simple body training can exercise your muscles and increase muscle endurance. Exercise for 3 days a week. Each set of exercises can be properly rested. Then repeat 30 times one or two times, practice every other day.
1. Quickly pick up the stairs
Stand on the bottom of the stairs, place one foot on the first step, bend the arm that is opposite to the foot slightly upwards, and the other arm to bend in the direction of the back of the body, then you can be ready to rush up. Rotate your feet and arms, try to run up for 30 seconds.
2. Discontinuous pull-ups
Hold the bar with both hands, with both hands shoulder-width, pull up and pull up, pull the body to the lower jaw bar, do two or three, rest for 10 seconds, continue to do this training until you can not complete two consecutively. Prepare in a traditional push-up position. Stretch your left arm and left leg as far as you can. Make a push-up, then move your right and right legs back to the starting position. With this cycle, each Direction to do two to three groups.
3. The rapid operation of the object
Place a cone or other small object in a straight line every five steps. Place three in total. The first one serves as the starting point for your running. Sprint to the second object, touch the object with the same hand, then Quickly return to the starting point, then sprint to the furthest object and return to the starting point. This is a group of actions. Take a break of 10 seconds between groups and repeat five groups.
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