Upward oblique push-ups
Standard push-ups
Downward oblique push-ups
L extension
Flexion and extension of sitting arm
Hip bridge
Alternate forward arrow squat
plank
Moderate exercise can not only maintain good physical function and enhance the athletic ability of skeletal muscles, but also help officers and men to relieve anxiety and maintain an optimistic and positive attitude towards life. Here are some recommended fitness exercises that can be done at home.
Practice chest muscle movements — — Push-ups According to the difficulty of the action, it is divided into upward inclined push-ups, standard push-ups and downward inclined push-ups. When doing push-ups, be careful not to collapse, hips or shoulders. Upward inclined push-ups are suitable for beginners, while downward inclined push-ups are suitable for people who can easily do standard push-ups. It is suggested that each group should have 10-15, with 3-4 groups at a time.
Stimulate back muscle movements — — L-shaped extension L-shaped stretching can stimulate back muscles, enhance back muscle strength, maintain the stability of thoracic vertebrae, relieve muscle tension caused by long-term desk work and reading, and make people stand tall and straight. It is suggested that each group should have 10-20, with 2-4 groups at a time.
Practice upper arm movements — — Sitting posture, arm flexion and extension. Flexion and extension of sitting arm can exercise triceps brachii, improve arm strength and protect shoulder joint. This action can be done by the bed, in front of the TV cabinet or with a stable chair. It is suggested that each group should have 10-20, and each group should have 2-3.
Practice hip muscle movements — — Hip bridge. The gluteal bridge can directly stimulate the gluteus maximus, which is helpful to stabilize the hip joint and improve the forward inclination of pelvis. At the same time, it can also activate the deep stable muscle group, strengthen the core and prevent low back pain. Be careful not to use arm strength to prop up your body when doing this action. It is suggested that 10 should be a group and 2 groups should be trained.
Lower extremity motor ability training — — Alternate forward lunges. Strong lower limb strength can improve the flexibility and stability of body movement. Training the exercise ability of lower limbs can not only burn fat, but also strengthen joints and reduce the chance of injury during exercise. When doing this action, be careful that the knee joint does not exceed the toe, do not buckle internally, and keep in line with the toe direction to avoid putting pressure on the knee joint. It is suggested that 10 should be a group and 2 groups should be trained.
Core muscle group training — — Flat support. Plate support is a static exercise, which strengthens muscle strength by exercising core muscle groups, maintains the stability of spine, pelvis and scapula, and shapes the lines of waist, abdomen and buttocks. When doing flat support, be careful not to bend your back, bow your back or get on your hips. At the beginning, you can aim at supporting for 1 minute. If you can’t finish, you can increase the distance between your feet and reduce the difficulty.
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