Easy and simple four-style fitness yoga

Yoga movements that can be practiced anytime and anywhere without any equipment and venue restrictions allow you to experience the fun of fitness.

push-ups

This action is different for men and women. Women and children under the age of 10 should touch the ground on their knees, tilt their calves, keep them straight from head to knees, stretch their palms flat, fingers forward, and support the ground under the shoulders, with the palms spaced the same width as the shoulders. Then use your chest to touch the ground, and then use your arms to support the arms until the arms are straightened; men and children over the age of 10: The movements are basically the same, except that the knees must be off the ground, the entire trunk is in a straight line, and the toes touch the ground. This action can build the strength and endurance of the upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.

curl up and sit

Fold your arms tightly before your chest, bend your legs, keep your heels 30 to 50 cm away from your hips, place your feet flat, hook your toes on the bottom edge of the furniture, and lie flat back; when you get up, your trunk and head lean forward, and try to touch your toes hooked furniture. Repeat as hard as you can without interruption for 1 minute. This action strengthens the abdominal muscles, avoids pain at the lower end of the spine and maintains a good posture.

Sit flat and stretch forward

Take off your shoes and socks and sit on the floor, stretch your legs forward flat and close together, with your heels 13 centimeters off the ground, press your feet against the wall, stretch your hands forward, and try to touch the wall. Be careful not to bend your knees, not to use too hard, and relax your muscles as much as possible for 5 seconds. This set of movements builds flexibility in the spine, hips and legs. Helps avoid back and leg injuries.

3-minute jump

Put a small bench or a bundle of newspapers on the floor, about 30 centimeters high. First place your right foot on the bench and your left foot on the ground, then switch positions with your feet at the same time-your left foot on the bench and your right foot on the ground, so proceed alternately and do it 24 times per minute. This method can train the heart's response to long-term activities and reduce the risk of heart damage. (Internship Editor: Wu Jinyu)