Views: 123 Author: Site Editor Publish Time: 10-09-2024 Origin: Site
No time, no coaches, no partners
Wanting to exercise shouldn't be an excuse
Teach you a set of vest line training movements
Help you get rid of waist fat!
1. The heel is on the ground
Keep the left and right legs in the same shape, tap the ground once, touch it once, and don't stay on the ground. Do 20 reps on each side.
2. Mountaineering and running
Keep your upper body stable and use your abs to lift your hips and knees. 20-30 on each side as a group.
3. Scissor legs
Legs straight, alternately, in groups of 15-20 on each side.
4. Slide the straight leg to wipe the floor
Put a rag under your feet (the more slippery the better), tuck the abdomen, flex the hips, and drive the rag to slide, so that the body is an inverted "V", 15-20 as a group.
5. Cross mountaineering
Hold your hands firmly and tucked your knees into the opposite elbow. Each side of 15-20 is a group.
6. Slide to close the knees
Tuck your abdomen and knees together, keeping your thighs as close to your body as possible. 20 in groups.
7. Rotating plank
Start with a normal plank, then turn around and raise your hands in groups of 15 on each side.
8. Curl up and get up
Arms straightened, use abdominal muscle curls to lift the body off the ground, instead of swinging up by quickly swinging arms, when lying back, should be controlled, the body is curled, from the lower abdomen to the upper abdomen gradually from tension to relaxation, rather than straight down. 10-12 in groups.
9. Hands and feet are diagonally together
Touch the diagonal foot with your hands, the legs and hands should rise at the same time, and the legs should not be stretched over the head or the hands should be stretched over the head. The toucher controls the balance, but should not be pressed to support the ground. Each side is a group of 10.
Instructions: Rest for 60 seconds between every two movements, and do 2-3 sets after completing one round. If you still have the energy, you can continue two sets of normal planks. Women's menstruation is forbidden!
