The US "Prevention" magazine article introduces a simple exercise program. This set of simple movements in 10 minutes can mobilize the whole body exercise, and the calorie burns increase after several hours of exercise. Each step lasts for 45 seconds, two steps Rest between 30 seconds. The entire cycle is repeated twice.
1, the chair stands, the arm is bent
The back-to-back chair stands in front of the chair, the feet are shoulder-width apart, the toes point to the front, the hands naturally hang down and each takes a dumbbell. Move the center of gravity to the heel, slowly squat down until the hips touch the chair and stand up, then Bend the arm in the direction of the shoulder. Repeat the action.
2, arms, knees alternately lifted
Stand up, raise a dumbbell and shoulder height with both hands. Lift the right knee to the chest, while raising the left arm straight above the head, then shift the other side of the left knee and the right arm. Repeat this action, always keep the opposite arm and knee .
3, backwards step
Stand with your feet together, your knees bent slightly, and put a dumbbell on your hips with your hands. Keep your left knee bent and your right leg straight back (back lunge). Quickly retract your right foot and then straighten your left leg backwards. Continue to change your legs.
4, left and right lunge
Choose a chair with a chair back. Facing the chair, standing on the back of the chair, the feet are wide open and kept straight, the toes are facing outwards, the heels are inward. Relax your hands gently on the back of the chair. Bend your right knee to the right Stepping, the center of gravity moves to the right heel. Then the right leg is straight, returning to the original position, and the arms are raised straight above the head. Then the other side is seated for the same movement, keeping the two sides rotating.
