Beach body five-week crash manual (Figure)

Do rope skipping exercises for 5 minutes, preferably in terms of speed and movement. Do this cycle training 2 or 3 times a week and rest for 45 seconds after each action.

Supine pedal car

Lying on the ground, hands behind the head, and the head and shoulders slightly lifted off the ground. Bend your left knee close to your chest, twist your body to the left, touch your left knee with your right elbow, and then restore and change to the other side. Each side is an action and 20 actions are a group.

Prone arms

Prone on the ground, one leg stretched, the toes against the ground, the other leg bent naturally upwards, placed on the ground. Hold a bottle of mineral water in each hand, alternately push and pull down, and the legs do not move. When doing the action, be careful to keep the back and neck in a straight line. The hands are pushed one at a time for one action and 15 actions are a group.

Heavy weight bow deep

Find a box or a few boards and put them together. Put one foot on it. Another big step forward. Hold your hands on the chest and put a heavy weight on it (you can put half a dozen spas in your travel bag. water). Both legs bend at the same time, squat down and then restore. The 15 actions are a group, completing a group of exchanged double foot positions.

Glide push-ups

Push-ups needless to say, will go to middle school. Here is a push-up that is more difficult: put a piece of paper or a cloth under the palms of both palms to reduce the coefficient of friction. While propped up, slowly slide the two hands together. Then restore your body and hands. How is this not so easy this time? 20 are a group.

Load side lift

Stand upright, keep your feet apart and shoulder width, and pail each bucket with water (the weight depends on your personal circumstances). With the elbow slightly bent, lift the bucket to the height of the shoulder and hold it for a few seconds. Then slowly lower your arms. Note: The action and the restoration must be slow, otherwise the exercise effect can only be folded. 15 actions are a group.

Single leg support

Find a chair with both hands on the edge of the chair to support the weight of the upper body, one leg bent and one leg stretched forward. With the strength of your arms and legs, slowly lower your body until the upper arm is parallel to the ground, then slowly restore it. 15 movements as a group, complete a set of changing legs.

Lifting leg

Take a push-up posture, but place the two arms forward on the ground and lock the shoulder joints to keep the spine straight. At the same time lift the left leg and right hand, straighten lift off the ground, hold for about 3 seconds, and then restore. 20 movements as a group, complete a group for the other leg and arm.

Aerobic Exercise: Jump Rope

As a warm-up before and after relaxation, it is best to do a 5-minute rope skipping exercise, and it is best to change in speed and movement range.

If you only have 20 minutes of exercise time...

Just complete the entire exercise and repeat each exercise 12 to 15 times, with no more than 20 seconds between each exercise.