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Vaulting box, drill pipe, jump the goat, which we did at school to practice. Now, this with heart and lung function, strength, coordination exercise can be a continuous exercise at home, bedroom, exercise, and fitness to become more boring fashion, you have to love the gym twice move anytime, anywhere.
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The composition of the seven actions need to jump rope aerobics, volleyball, dumbbells and other fitness equipment with the simple addition, exercises should pay attention to the continuity of the process, finished seven consecutive action of 1 group, the process of practice can not be intermittent, each movement of the practice time should ensure that 30-60 seconds, so it is best to carry a stopwatch to ensure adequate practice time.

If you are new to this exercise, you can repeat the 2-3 in the first few groups can easily wait until completed, then the amount of exercise to 5 groups.

Abdominal exercises

This set of abdominal exercises can effectively eliminate belly fat. Lying on a blanket on the back of the horizon, legs close together, lift, knees slightly bent. Hold the hands of a volleyball, the volleyball from the thigh began to slowly push up, and lift up the upper body naturally. Until pushed to the calf at the time volleyball, hold the position for 2 seconds, and then let the ball and then go back to the thigh, and upper body back in place, repeat the above action. Note that in the eye during practice to always stare at the ball.

】 【TIPS: When the abdominal pain began to sense, do not immediately stop, then you can repeat the action 5 times.

After the end of each part of the exercise should be to jump rope for the transition, because it can exercise endurance, coordination, tone and flexibility, is the transition to the next set of actions and the warm-up exercises.

Rope skipping

Rope skipping with the correct posture should be: the upper arm and elbow closely aligns the body, arm strength to shake up the rope, and then shake the rope wrist strength. The height of jump rope should be just that from the foot of the past as a standard, while the knee slightly bent. A variety of jumps should be used interchangeably, such as legs and close the jump, single leg hop, is jump, bounce and so on. Note that in the process of skipping the head to put a positive syncline below the eyes, do not shrug.

】 【TIPS: skipping can make a lot of sweating, fast pulse, but skip the after standing for a feet apart, arms stretched up and take a deep breath a few seconds, the heartbeat will slow down gently.

Shoulder exercises

Practice can be shaped by this group of shoulder muscles and make them more flexible. Standing lunge position with right leg step back, left knee slightly bent, his left leg will focus on the body. 1-2 kg each hand holding a dumbbell, palm relative, his arms stretched out parallel to forward and then turned over to the elbow and fingers out. Note that when you do not shrug this action.

】 【TIPS: repeated practice than increasing the weight of dumbbells and more effective. When the muscles are sore, you can flip back to the normal position the arm, then repeat the action.

Arm exercises

This is the comprehensive strength of arm and shoulder exercises. Lunge position to stand, step back left leg, right knee slightly bent. Two hands, pull both ends of the rope, placed in the left arm side of the trunk of natural droop, his right hand to pull one end of the rope pull to the right along the diagonal until arms and shoulders the same height. Then slowly down the right hand, return to starting position, switching arm, and then continue the action.

】 【TIPS: Start practicing before the pull rope should be adjusted to suit their length.

Neck Exercises

Because the long face of the computer, the human neck muscles in the general practice is not easy to relax fully, but the next set of exercises can stretch and exercise the neck muscles, relieve muscle tension.

Prone on a blanket on the tip of the nose affixed to the ground, the foot Bengzhi, arms outstretched, his hands stretched a rope. Face slightly raised, arms raised to the pull rope to lift the chin height, and then lay down arms. Note the head and spine should be in the same height.

】 【TIPS: pull rope down after practice, his hands folded, stretched forth, doing relaxation exercises can also be effectively stretched ligament.

Leg exercises

This set of jumping exercises can be a good exercise endurance and coordination.

Stand still, step to the right after jumping back and repeat once again. Then forward and backward once the jump, not too much attention to the magnitude of jump. After the jump 20 seconds to speed up or slow down the rhythm of jumping, jumping from the length change.

】 【TIPS: clamping the knee when jumping, you can increase the difficulty of movement, but also can practice to achieve better results. Landing knees bent to protect the knee joint from injury.

Chest Exercises

The best way to exercise the chest muscles is to push-ups.

Prone on the mat, hands shoulder width apart, hold ground. Legs together, feet, toes touch the ground, hands and toes as the pivot point to the body hold up, wait for the big arm and forearm into a 90 °, the big arm and shoulder high, raise the left leg. Note that doing this action back straight, eyes looking to the ground.

】 【TIPS: Do not give up the practice are not used to this action, this group of movements of the wrist injury less likely.