Sitting in the office for a day, often there are back pain, loose hips, weakness in the legs, etc. If you have these physical discomforts, you really need to enhance some fitness exercises, go to the gym to find a coach, and develop the right one for you. Exercise prescription, if you don't have time to go to the gym for a while, you can use some small tricks first, at least to keep your mental state more abundant.
This group of exercises is mainly to enhance your hips, thighs and back strength.
According to the scientific training principle, we first need to do a warm-up for 6 minutes. After the end, we have to do a 5- minute stretch.
Squat
Practice goal: back and legs
Practice method: Stand with your feet and shoulders wide, with your feet facing forward and your hands in front. Lower yourself to bend your knees and keep your thighs parallel to the ground. Slowly rise to the initial standing position and repeat 8 to 10 times.
Tips:
Keep your back straight and look forward.
Keep your weight between the toes and the heels.
Don't let your knees extend to your toes.
Side leg lift
Target: hips and lower back
The right side, your knees bent 90 degrees to the right, left leg straight, with the back straight. Press your left hand over your hips and keep your left hip slightly tilted forward. Lift your left leg and you can tilt your hips back as much as possible. Slowly lower to the starting position. Repeat 8 to 10 times . And repeat on the other side.
Tips:
Lift your leg and keep it on your back.
Feel your hip muscles contract and you raise your legs.
Keep your abdominal muscles contracted throughout the exercise.
Back bridge
Target: hips and lower back
Sit on your back, bend your back and knees, and close your hips to the bottom. Your feet should be shoulder-width apart and flat on the floor. Lift your hips in a straight line from knees to shoulders. Tighten your abdomen and hips. Gently lower your starting position and repeat 8 to 10 times.
Tips:
Don't let your knees point outward.
Keep your chin slightly rolled up
Shrinking your hips is not about letting your legs rise.
Curling after one leg
Target: hips and lower back
With your hands and knees on the ground, first keep your right leg bent back 90 degrees , raise your knees and squeeze your hips. Drop down to the starting position and repeat each leg 8 to 10 times.
Tips:
Keep your neck and shoulders straight .
Don't bow your back, try to raise your legs , or raise your straight legs.
Arrow step
Target: Legs and hips
The right leg takes a big step forward. Slowly bend your knees until the legs are almost at right angles. Do not exceed your toes and extensions on your right knee, and do not touch the floor on your left knee . Then go to the starting position. Repeat 8 to 10 exchange legs.
Tips:
Keep your back straight and look straight ahead.
Don't let your front leg knees extend to your toes.
Keep your abdomen contracted during exercise.
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