Top ten effects obviously fitness movements 10 good ways to exercise are simple ways to learn. Everyone can do it.

Top ten effects obviously fitness movements 10 good ways to exercise are simple ways to learn. Everyone can do it.

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Let the body vibrate (jitter) get fast exercise effects, you can relax the body and keep the muscles from relaxing, tight, including: the foot of the foot, shake the hand, kick the foot, etc., so that the relevant parts can quickly lose weight (jitter).Action essential:A,Keep your foot for 2 secondsThen, quickly falling on the ground, feeling the shake and vibration caused by the body’s backburning force. Of course, you can jump up and land the ground. It is also good.B. Shock your hands, quickly shake your hands, let your arm muscles shake (vibrate).C. Kick or kick your legs to make your leg muscle jitter (vibration).D. Shoot the back movement: Hands from upward or from bottom to top to the back hammer, holding your shoulders, holding your neck, holding your neck, patting your stomach, and raising your legs and your feet.The editor of Maigoo thinks that the above are shocking the body, relaxing the body and warm -up movements (see Figure ③).More warm -up movements >>



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Squat jump is our common and effective exercise movements. This action can improve the bouncing ability and improve the overall coordination of the body.Action essential:Squat until the thigh is parallel to the floor, raise your chest, look forward, your arms naturally fall on the side, jump upwards, the higher the jump, the better, the knee is flexed, and the knees are gently landed.It is recommended to squat 10 ~ 15 times a dayEssence

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This action is a jumping movement that walks in the same place and switch left and right (jump up to switch the front horse squat). The large front and back swinging hands and legs are a good movement that can exercise hands and feet.Action essential:Before the horse squatting, the arm was straight (see Figure ①), and then followed the jump to the front of the feet to retreat, and at the same time exchanged the arms straight (see Figure ②),This jumping action is recommended to do it 10 times per dayEssence


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This is also a classic movement of radio gymnastics. It mainly stretches the side waist and arm, eliminating the side waist fat and the lines of the waist and arm.Action essential:Open your two shoulders width, hold your hands flat, and your chest stands up with his waist to drive the upper body down.Action persistence for 3 ~ 5 seconds to change edgesEssence


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This fitness action is the favorite squat action of Maigoo. It can not only help us practice hips, but also thin their arms.Action essential:Open a half -shoulder width with both feet, lift your hands in front of your hands.Waist stretch, Squat until your own limit, pay attention to the knee cannot exceed the toes,Fixed posture is recommended to do 5 groups, each groupPersevere 1 ~ 2 minutesEssence

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This easy -to -use and effective movement is to stretch the left and right waist to eliminate the excessive fat on the side waist, and can also stretch the muscles of large and small legs, as well as arm fat.Action essential:Open your legs with two to two half -shoulder width. Stretch your feet, do not bend your knees, lift your hands on the side, touch the back of the other side with one hand, and the back of the back of the waist is always extended.Take turns to do it,This actionA group of about ten times, it is recommended to 3 groups a dayEssence

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This is a relatively classic movement in yoga training. It can not only stretch the scapula and back, but also relieve shoulder and neck fatigue, soften shoulder and neck hard blocks, and Maigoo Xiaobian strongly recommend it to office workers.Action essential:His legs cross your back with your back ten fingers, stretch it backwards, step up the scapula, and slowly lift it upwards when exhaling, and lift it to your own limit (be careful not to be too strong).The back is always extended and the waist can not collapse the back of the back, until the arms are perpendicular to the back of the waist, the waist and back extension are vertical and parallel to the ground.Keeping a fixed action for 1 minute, it is recommended to do 3 to 5 times a day(As shown in Figure ③To.

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This is the most common radio gymnastics movement in Maigoo. It is mainly to stretch the arm and open the chest. The movement consists of three poses, which requires a rhythm and coherent way.Action essential:Open a half -shoulder wide distance with your feet, and stretch your elbows flat flat (as shown in Figure ①), and then open your hands and stretch backwards (see Figure ②).One song extends towards the sky (see Figure ③),It is recommended to do 5 groups of continuous breast expansion exercises a dayEssence

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This is the favorite classic yoga posture of Maigoo. It can stretch the legs, and can also exercise the twisting of the waist and the strength of the arm.Action essential:Open the leg with two to two half -shoulder width, lift your hands on the side, the side waist down, the back of the waist is extended, the arms and shoulders are straight, and the head is reversed upwards.This fixed action insists on 30 seconds and changes to the other side. It is recommended to 3 groups a dayEssence

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This action needs to be done with the help of foreign objects. It is mainly used to use the strength of our waist and abdomen. It can also exercise the arm and calf muscles. Maigoo Xiaobian reminds that those who are injured in the waist cannot exercise this action.Action essential:Hands hold on the chair with both hands, and the legs and backs are arched upward at the same time, the head and chest are arched upwards.This fixed action is 5 groups per day, and each group persists for 1 to 2 minutesEssence

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This action is a bit fierce. It can exercise to our whole body, quickly burn fat, play a role in weight loss, and pay attention to the problem that the heart problems are not suitable for this action.Action essential:Put your hands on both sides, stand up, open your feet out, and then clap your hands in the top of your head, and then recover your legs and arms to fall. Falling can slightly bend your knees, which can reduce the impact of the knee joint. Repeat the movement of the movement.It is recommended to do 10 sets of continuous opening and closing jumps every dayEssence


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This action is mainly to exercise our balance. The sense of balance of the body will get better and better. The brain has also been effectively exercised. At the same time, it improves the immunity of the human body and has the effect of healthy health.Action essential:Standing with both hands flat, one foot stands straight and balances, and the other one stands up, the calves are vertical and the thighs are vertically, and both feet and knees should be together to keep the body balance.This action insists on putting down another leg for 5 to 10 seconds. It is recommended to do ten groups a dayEssence

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This movement requires a certain basis of yoga and requires the flexibility of the body, but it is the best movement of the leg shape. It can promote blood circulation of legs, extend the spine, and restore the spine nerve.Enhance physical fitness and improve immunity.Action essential:Both feet are close, the upper body is folded with abdominal grooves, the body’s center of gravity moves to the forefoot, and the breath slowly down, grasping the ankle with both hands, and the head of the head tightly.Persevere in the fixed action for 1 to 2 minutes, it is recommended to 2 groups a dayEssence