Case effects of this plan
Simple fitness plan for office workers. Many friends who work say that they are usually busy and have no time to go to the gym. So the following plan combines aerobic and Strength. Suitable for you to do exercises at home. Spend 30 minutes every day, including 5 minutes of warm-up, 15 minutes of exercise, and 10 minutes of relaxation and stretching.
Action 1: Side jump on the spot
1. Exercise method
(1 ) In a ready position, push your hips back and bend your knees slightly.
(2 ) Jump off the floor with your right foot and swing your arms to the left.
(3 ) Pause for a moment after your left foot touches the ground.
(4 ) Jump off the ground with your left foot and swing your hands to the right. When the right foot touches the ground, the left foot cannot touch the ground. Jump repeatedly with both feet.
2. Number of exercises: Do your best in 30 seconds.
Action 2: Dumbbell Goblet Extended Squat
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1. Exercise methods
Action A: Hold one end of the dumbbell with both hands, so that the dumbbell is in a vertical direction, with the four feet spread as wide as the shoulders
Action B : Tighten your abdominal muscles and push your hips back,Squat down so your thighs are parallel to the floor.
Action C
(1 ) Maintain the position, push the dumbbells forward with both hands, and straighten the arms completely, parallel to the floor.
(2 ) Pull the dumbbell back to your chest and stand up. The above is a set of actions.
Action 3: Spider-Man push-ups
1. Exercise methods
2
(1 ) in a push-up position with your head to ankles forming a straight line.
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(2 ) Press your body down, lift your right foot at the same time, stretch your right leg outward and forward, and try to make your knee touch your elbow. Return to the starting position and lift your left foot.
2. Number of exercises: Double leg wheelDo 5-6 times of each flow.
Action 4: Support and backward movement
1. Exercise method
Action A : Place the towel on the floor, with your toes on the towel, your body in a plank position, your forearms against the floor, and your elbows directly under your shoulders.
Action B
(1 ) Narrow your abdomen, tighten your gluteal muscles, push your body back with your arms, and slide your toes back on the towel.
(2) You'll feel your core muscles tighten before you pull your body back to the starting position. The above is a set of actions.
2. Number of exercises: 8-10 groups.
Special reminder:< /span>Complete these four sets of movements in one breath, as one cycle. You can rest for 60 to 90 seconds between cycles, and complete as many cycles as possible within 15 minutes.