It is best to do indoor physical exercise during the epidemic.
1, plate bracket
Action essentials: elbow joint and shoulder joint are at right angles to the body. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms, put them under your shoulders and keep your body straight.
Time and number of groups: generally, you can't do it at one time, rest for 1-2 minutes, and repeat for 3-6 times.
2, in-situ squat jump
Straighten your back and tighten your waist and abdomen. When squatting, swing your arms backwards and straighten your fingers. When squatting to the end, use the muscles of thighs and buttocks to make elastic jumps. Only when you jump will you exert your strength and your arms will cooperate upward.
Time and number of groups: each group can do 20-40 times, rest for 1-2 minutes, and it is best to repeat 3-6 groups.
3, in situ high leg lifts
Action essentials: while keeping the upper body straight, the legs are alternately raised to the level at a constant speed.
Time and number of groups: each group can be performed 20-30 times, with a rest of 1-2 minutes, and it is best to repeat 3-6 groups.
4. Turn jumps on and off
Tighten your waist and abdomen, tighten your arms, lift your arms with shoulder strength, press down your arms with back strength, and use your arms to drive your body to jump. Try to relax your legs and don't lower your head and breathe. The ankles and knees are relaxed, the abdomen is always tight, and the whole is elastic.
Time and number of groups: each group can be performed 30-50 times, with a rest of 1-2 minutes, and it is best to repeat 3-6 groups.
Step 5 jump upright
Stand with your feet shoulder width apart, bend down, with your hands shoulder width apart, jump back and straighten your legs; Then quickly retract your legs back to your abdomen; Get up and jump, quickly bend down and squat, put your hands behind your head, don't stand, try your best to jump high and participate fully. After a few moves, your heart rate and breathing rate will increase.
Time and number of groups: each group can be performed 20-30 times, with a rest of 1-2 minutes, and it is best to repeat 3-6 groups.