It is very beneficial for a person to insist on fitness, and the effect of fitness is also good. Some people will also make some fitness plans when exercising. Of course, doing so is also beneficial to fitness. Some people still understand what the freehand fitness plan is. So, how about a simple and effective calisthenics program for beginners? Let’s take a look at the calisthenics plan.

Monday: Jumping jacks

Stand with your hands by your side: when jumping up, open your legs and raise your arms above your head; when you land, your arms are above your head and your feet are wider than your hips. When jumping again, simultaneously In one movement, close your legs and return your arms to your sides. At the same time, pay attention to the jumping jacks to be brisk but steady (this counts as a jumping jack and needs to continue jumping for thirty seconds)

Tuesday: Sit-ups

Sit-ups can usually be used by everyone to exercise in physical education classes, and many people will also perform this exercise in physical education tests. In fact, the most important thing about this exercise is to help you exercise your abdominal muscles, because when we do sit-ups, the abdomen mainly exerts force, but the abdomen and waist are very close, so this exercise can not only help you Exercising the abdomen will also have a certain effect on the muscles of the waist. And some people think that the effect of this exercise is not particularly good. In fact, this may be because people do not persist for a long time. If they can persist for a long time, the effect will be considerable.

Thursday: Air pedaling

Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head and open your arms. Lift your legs and slowly climb onto the bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, maintain the posture for 2 seconds, and then return. Then touch your right knee with your left elbow joint, hold the same for 2 seconds, and then slowly return to the starting position.

Saturday: Silent Squat

The silent squat is a static movement, but it is still very effective for training the buttocks. At the beginning, we stood with our backs straight against the wall, and squatted down so that our legs formed a 90-degree angle, just like a standardJust like sitting on a chair. The waist and abdomen are tightened. If you insist on this action for at least 30 seconds, you can clearly feel that our legs are sore and our buttocks are tightening, which means it is working.

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