This article is transferred from: China Rocket Army
Little “fire” companion
Do you have a heart to fitness
For various reasons
I have to put on hold on the fitness plan
Simply show the back, there is no other meaning
Obviously the idea is beautiful
Execute but push again
Too busy work and studying
The field at home is small, and the gym is too far away
Large -scale fitness equipment is too expensive
Nympho
There are a lot of reasons
Anyway, fitness is not going to the agenda
Dongfeng Express brother’s daily life
See the daily life of others
self-discipline, Science, abdominal muscles
Look at your life again
stay up, Add meals, small belly
In fact, fitness can also be very simple
No venue
No equipment
evenNot much time
It doesn’t affect you move
You can work hard even if you don’t have these equipment
Dongfeng CourierDemonstrate
Bring youSuper Simple fitness tutorial
Eight actions
Take your hand in your handle
Enjoy the happiness of self -discipline
Action 1:
Slow -run 30 seconds in place
Action essential:
1. Straighten your back and look ahead.
2. Rhythmly lift your leg alternately with rhythm
3. Don’t be too fast
Action 2:
30 seconds of opening and closing
Action essential:
1. Tighten your waist and abdomen, tighten your arms
2. Use your shoulder strength to lift your arm and drive your body jump with your arms
3. Relax as much as possible in the calf, do not bow your head, raise your head
Action three:
Hook legs for 30 seconds
Action essential:
1. Straight back, put your hands on your hips
2. Keep your body stable
3. Quickly alternate legs, touch your hands at each time
Action 4:
High -lifting legs 30 seconds
Action essential:
1. The back is straight, look the front, and the front foot quickly alternately lifts the leg alternately
2. Keep your body stable, and swing your arms with the rhythm of the leg lifting
3. Keep the fastest speed
Action 5:
Step in place quickly
Action essential:
1. Slightly leaning upper body
2. Hold your fists in both hands. The faster the arm, the better, and quickly alternate your legs at the same time, like a sprint running posture
3. Keep the torso as stable as possible
Action 6:
Squat jump 15 times
Action essential:
1. Straighten back, tighten your waist and abdomen,
2. When squatting, the arms are stretched forward, parallel to the ground, and straight fingers
3. Use elastic off -jump, only the moment of jumping, the arms cooperate with the hem
Action seven:
Small jump for 30 seconds
Action essential:
1. Straighten back, tighten the whole body
2. When the left and right beating, the body follows the left and right legs
3. During the jump, the arm is stripped to the body
Action 8:
Squat jump for 30 seconds
Action essential:
1. The upper body is perpendicular to the ground, the squats are 90 ° to both knees, and the rear legs are not on the ground.
2. Put your hands on your hands to help your body jump, quickly change your legs in the air. Squatting until your knees are 90 ° angle
3. Squat jumps in consecutive legs
“
Kind tips:
1. 2-5 hours before exercise, there is an appropriate amount of carbohydrate intake to ensure that the body is in good condition
2. The rest time between each group of action is best controlled at 5 seconds-10 seconds
3. Before training, you must warm up, move your knees and ankles
4. After the training, try to avoid lying down or sit down immediately
No equipment requirements
The venue requirements are not high
Simple movement and easy to learn
Everyoneaccording to actual condition
Each time the above action is carried out1 ~ 3 cycles
Persist 3 ~ 4 times a week
You can see the significant change in the body
If you cooperate with aerobic exercise such as running, skipping rope
The effect will be better
Little “fire” companion
Don’t stand FLAG
Only
Move quickly
Author: Yu Chong, Sun Xiaoxu, Zhang Keke
director| Rocket Army Political Work Department
Honor | Propaganda Culture Center
Publication period | Issue 5519
Preparation:Mao Xunzheng
Responsible editor: Xia Bingqing
Remote editor: Cai Yanxi
Mail:[email protected]
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