一、热身
1.放松小跳,25秒(50-60个)
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2.合掌跳20秒(40个)
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3.交替侧弓步20秒(20个)
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4.高抬腿20秒(60个)
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5.仰卧起跳20秒(8个-10个)
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6.提膝击掌20秒(20-25个)
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7.支撑两侧收腹跳20秒(一个完整的的动作为一组,15个)
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8.手触地跳跃20秒(20个)
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9.登山跑30秒(60个)
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10.腿部拉伸
二、腹部运动:
1.俯卧提膝 2组 x 16次/组
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2.仰卧交替抬腿 3组 x 20秒20次/组
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3.慢速两头起 2组 x 16次/组
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4.俄罗斯转体 3组 x 20秒20次/组
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5.登山跑 30秒
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6.慢速两头起 2组 x 16次/组
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7.仰卧风车 3组 x 20次/组
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8.90°卷腹 3组 x 16次/组
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9.登山跑 30秒
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10.左侧支撑抬臀(脚撑不起就用膝盖)25次 x 1组
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11.右侧支撑抬臀(脚撑不起就用膝盖) 25次 x 1组
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12.登山跑 30秒
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13.平板支撑(普通平板40秒+左侧平板30秒+右侧平板30秒)
三、减脂
小区跑两圈
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