Bike Riders Do each movement 12 times, one movement after another, without stopping in between. Then start over with the next set. This way the better your endurance, the longer you can ride.
elbow support
As shown in the upper part of Figure 1, do the preparatory exercise first. Straighten your hands and feet and hold your body up. Then, in the lower part of the picture, keep the support and balance of the right hand, and stretch the left arm as far as possible toward the ceiling.
The left foot rests on the right foot. Hold for 1 to 2 seconds. Then go back to the original position, and follow the same action, supporting with your left hand, and do it again by turning sideways in the opposite direction. Hold for 1 to 2 seconds; then turn back to the starting position. This is a complete set of side planks.
Xiaoyanfei
Take the prone position, face down, arms to shoulders. The joints are the support points, lift gently, raise your arms slightly while raising your arms, and fold your shoulders back and upwards.
At the same time, lift your feet slightly, contract the muscles at the bottom of your waist, try to let your ribs and abdomen support your body for 3-5 seconds, then relax your muscles, return your limbs and head to the original position, and rest for 3-5 seconds.
dead bug
Lie on the ground first, arms out to the sides, arms down, knees bent, and the soles of the feet on the ground close to the buttocks. Then tighten your hips and lift up so your knees are as straight as possible from your shoulders.
Lift your left leg and straighten, maintaining hip height. Then slowly flatten your body back to the starting position. Do it again in the opposite direction, this is the complete set.
Single-Leg Glute Bridge
Lie on the ground first, arms out to the sides, arms down, knees bent, and the soles of the feet on the floor close to the buttocks. Then tighten your hips and lift up so your knees are as straight as possible from your shoulders.
Lift your left leg and straighten, maintaining hip height. Then slowly flatten your body back to the starting position. Please do it again in the opposite direction, this is the complete set.
