Simple home gym

First, the squat movement

1. stand, feet hip-width apart; by

2. crossing arms, hands on the chest (engaging in physical exercise 6 months can be hands to lift or holding a stick, barbell is equal to the shoulder);

3. slowly bend knee squat (infirm can sit in the Chair), back straight (persons for upper body can be made at the beginning of the slightly leaning), head-up front a fixed point.

Keep the body balanced to prevent falls;

4. the buttocks and stomach muscles tighten and slowly stand up, return to starting position.

Each action do 10, 12 or 15 times to do over again, a total of three times.

Second, the curved legs movement

1. stand, Akimbo (body strength alone can double a wooden stick or portable barbell to the shoulders, the an infirm to shore up your hands on the back of the two chairs);

2. one foot forward across a big step forward, and at the same time, bend knees, upper body straight, hips under pressure.

Front knee does not exceed the toe, front thigh is parallel with the ground;

3. for the other foot, repeating the same action.

Each action do 15 or 20 times as again, doing it twice.

Third, the former curved body motion

1. standing two feet apart about 2Ocm, toe straight-ahead, knees slightly bent, hands on the chest (in the strong double-armed with a wooden stick can be placed on the shoulders), upper body straight;

2. upper body leaning forward, and a 90-degree angle into the thighs, buttocks may slightly backward inclined to maintain balance, take a few seconds at the start of the recovery.

Each action do 10 or 15 for it again.

Doing it twice.

4. lift hip movement

1. back, knees buckling, feet, arms stretched flat on your side;

2. hip lift from the ground, so that the back and the leg of a straight line, buttock muscles tighten.

Note the back not to bend;

3. adhere to a few seconds, then slowly down the hips.

Each action do 20 times to do over again, a total of three times.

5. after lifting his leg movement

1. the stomach, legs straight, arms forward bending, forehead on the arms;

2. a leg to rise, so that the arm has a sense of continuous tense 4 seconds down;

3. for another leg, according to the same requirements.

Each action do 2O time to do it again, a total of three times.

6 Wings play sport

1. the hands, knees, evenly share the weight;

2. the rise of a leg extension, heels as far as possible, take a few seconds to restore the starting position;

3. for another leg, according to the same requirements.

Each action do 2O for again, repeat it twice.

(Edit: practice dongmin)