Simple and small exercise keeps men away from blessing

Simple and small exercise keeps men away from blessing

The whole process: 30 seconds.

The whole process time: 30 seconds.

The whole process is 30 seconds.

  1.

Puppet action: exercise the upper arm and waist and abdomen.

  Stand upright, with your feet apart, side lifts, and elbows slightly bent.

With your left finger facing up, your right finger facing down, and your body leaning to the left.

Then turn your right hand up, turn your left hand down, and lean your body to the right.

Repeatedly.

Time: 30 seconds.
  2.

Kneeling knees: strong back, buttocks into the thigh.

  Separate your feet and bend your knees to tighten your abdominal and gluteal muscles.

Slowly bend your knees and kneel down to the lowest point for 2 seconds, then stand up to the starting position.

Repeat 5 times.

The whole process: 30 seconds.
  3.

Body side lift legs: adjust the lumbar joints.

  [1]Start the posture, hold the ground with both hands, knees on the right knee, and straighten the left leg to the side of the body.

  [2]Lift up, drop the straight left leg and do 4 times.

Change your right leg and do it again.

Repeatedly practiced more than 2 times per leg.

The whole process is 30 seconds.
  4.

Kicking backwards: Exercise the buttocks, thighs, abdomen and upper back.

  [1]Hands with straight arms to support the ground, knees on the ground.

Bow down.

The left knee moves toward the tip of the nose.

  [2]Then raise your head and kick your left leg back and up to achieve a comfortable and acceptable height.

Turn your legs to the tip of your nose and then kick up and back.

Repeated 12 times.

Change the right leg to do the same.

The whole process time: 30 seconds.
  5,

Flexion control: exercise the calf muscles and improve the flexibility of the legs.

  [1]The feet are separated, the legs are straight, and the hands are naturally attached to the buttocks.

The back is straight and bends forward from the hip joint.

Keep this position from 1 to 15.
  [2]Further flexion, grasping the calf with both hands.
Keep your legs straight, don’t hold them tight, and try to touch the ground.

Keep this position from 1 to 10.

The whole process time: 30 seconds.
  6.

Side leg press: Improves the outline of the thigh.

  [1]The right hand and forearm support the body, right side.

Place your left foot on the ground in front of your right leg.

  [2]Lift the right leg 15 times.

Change it and do it again.

The whole process time: 30 seconds.
  7.

Air brakes: exercise the legs to make the top of the abdomen.

  Sit on the back, the lower back touches the ground, the elbow supports the body, the right leg bends the knee, moves toward the chest, then stretches into the leg, keeps 15 cm from the ground, while the left leg bends and moves into the chest.

Do not arch back, so alternately flexing and stretching, pedaling the bicycle.

The whole process time: 30 seconds.
  8.

Arch on the back: Improve the size of the abdomen and make the waist curve.

  [1]Sit on your back, bend your knees, and steadily step on the ground with your feet.

After putting your hands on your head.

  [2]The waist and tail are arched upwards, and this position is maintained for 2 seconds, then flattened, and repeated 5 times for 4 seconds.

The whole process time: 30 seconds.