American Family Fitness Act 4 Action Training Body
CreateTime : Nov
At present, a set of home fitness laws is widely prevalent in the United States. Due to its ease of use and effectiveness, this fitness exercise is respected by many sports experts. This set of exercise method includes 4 simple basic movements, now has been 8800 primary and secondary schools as a compulsory education project.
First, curled up. Arms crossed tight chest, legs bent, heel from the buttocks 30? 50 cm, the feet flat, toes hook the bottom of the furniture, upper body lying back; up when the trunk and head forward, try to touch the toes Hooked furniture. Do your best in one minute without interruption. This action can be strong abdominal muscles, to avoid the lower extremity pain and maintain a good posture.
Second, flat forward stretch. Take off the shoes and socks, sitting on the floor, legs stretched forward, close together, 13 cm apart from the heel, feet against the wall, his hands stretched out, try to touch the wall. Note that the knees must not bend, force can not be excessive, the muscles relax as much as possible for 5 seconds. This exercise can exercise the spine, hip and leg flexibility. Helps avoid back and leg injuries.
Three, 3-minute trekking. Put a small bench or a bunch of newspapers on the floor, a height of about 30 cm, the first right foot on the bench, left foot on the ground, and then both feet at the same time exchange position ?? left foot stool, right foot stomp, This alternating, 24 times per minute. This method can exercise the heart's response to persistent activities and reduce the risk of heart damage.
Fourth, push-ups. This action is different between men and women, women and children under 10 years of age, knees on the ground, calves tilt, head and knee to keep straight, flattened palms, fingers forward, under the shoulder stays, palms and shoulder width. Then use the chest to touch the ground, and then use your arms to prop up your arms straight; men and children over 10 years of age: the same action, but knees to leave the ground, the entire trunk in a straight line, toe. This action can exercise the upper limbs, shoulders and chest muscles, strength and endurance, help maintain good posture, to avoid chest, humpback.
The above four moves are easy to learn, can burn the body fat, exercise on the whole body muscles. And this full set of actions do not need any professional equipment, an inflatable gymnastics pad is enough. Compared with the home floor, inflatable gymnastics mat soft surface, exercise more comfortable in the above. And inflatable gymnastics pad can increase our jumping ability, also protect us from being hurt while exercising.
A simple instrument, a simple set of actions will allow us to have a body fit, what are you waiting for, and immediately learn it!