Author | Li Hongfei
"I just want an ice pier..."
With the opening of the Beijing Winter Olympics
"Ice Pier" has become the "top stream" of the Winter Olympics
Lots of little buddies
Strong demand for the implementation of "one household and one pier"
And in the past Spring Festival holiday
A lot of people eat it as a "fat mound"
Three pounds of weight every festive season
Sigh at the small barbarian waist
Look at this dynasty, empty hate
A body full of flowers
But don't worry
Brothers of the Armed Police Bijie Detachment
Hands-on demonstration of movement recovery
Teach you to get rid of the holiday "fat mound"
Action 1: Squat
Number of exercises: 25 times *4 sets
Action essentials: maintain a wide distance to stand, when squatting, the knee and toe point should be consistent outward, not concave.
Action 2: Push-ups
Number of exercises: Number of exhaustion * 4 sets
Action essentials: keep the body in the same straight line, the angle between the arm and the body is 45 ° -60 ° for the standard, and the movement is not too fast.
Action 3: The V-word starts at both ends
Number of exercises: 15 times *4 sets
Action essentials: Tighten the core muscles, both hands and feet at the same time upwards and downwards.
Action 4: Bobby Jump
Action essentials: This action combines squats, push-ups, jumping movements, the movements should be carried out consistently, which can quickly increase the heart rate and exercise multiple muscle groups.
Action 5: Raise your legs high
Number of exercises: 1 minute * 4 sets
Movement essentials: Keep upright, cross your hands at the waist, alternately raise your legs, raise your thighs to the ground with your feet, and pay attention to the pressure on your toes.
Action 6: Open and close jump
Action essentials: both hands and legs at the same time open and close jump, tighten the core strength, effectively improve the body's calorie consumption, exercise the waist and limbs and lumbar abdominal muscles.
Strength training
When we use equipment for training, we should pay attention to appropriately increasing the proportion of aerobic training, giving priority to full body training, reducing the weight of training, and appropriately increasing the number of trainings to achieve the effect of protecting the body from excessive fatigue and restoring the physical state as soon as possible.
Let's follow brother bing and move!
Southern Theater Authority Release
Producer: Liang Qiying Tian Junli Editor: Liu Daofu Jiang Boxi
Editor-in-Chief: Sun Bingxiang Responsible Editor: Cai Menghua