Simple fitness exercises to develop a good figure in 15 minutes

For some people, although some movements are effective in fitness and fat loss, they are complicated and it is difficult to practice by themselves. I am worried that I have not done it well. In fact, exercise does not depend on the difficulty of the movements, and it is enough to do it. Today we will introduce a few simple fitness movements in fitness knowledge. You can practice at home and develop a good figure.

1. Plank

　　　Put a yoga mat on the ground. Mom can lie on the yoga mat, bend your arms and support your elbows, put your legs together, exert force on your toes, keep your body straight and tighten your abdominal core muscles. Persist for 30 seconds on the first day, and add 5 seconds every day.

2. Stretch your knees on the yoga mat, lean over, support your hands, and keep it Balance. Lift your left hand, straighten your right leg (as shown in the picture), breathe, persist for 3 seconds. Restore kneeling position, inhale, change your right hand, left leg. 20 times a day, do 5 more every day, and know that you can do 50 times, no more.

3. Push-ups

　　Bent over and lie on the yoga mat, naturally separate your feet shoulder-width apart, stretch your hands straight and wide to the ground, and bend your arms, keep your body straight and down, and bend your body When the body is parallel to the ground, stop. Tighten the core muscles of the abdominal area, use both arms to stretch your arms. Do 5 times a day. Remember to keep your back and legs in a straight line when doing push-ups.

4. Squat

Stand naturally, spread your feet as wide as your shoulders, and bend your elbows and knees at the same time, squat down your body, and slowly raise your arms. Put your arms down, and stand straight up. Keep 10 times a day, and increase every day. 5, 50.

5. Lift the hips

　　Lying on a yoga mat, put your hands on both sides of your body, bend your legs, tighten your abdomen, lift your buttocks and back, exhale, and persist for 5 seconds. Put down your buttocks and back, and inhale. Do 15 on the first day, and add 5 every day in the future. I know that you can do up to 50, and no more.

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