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Double jump. 2, the number of times of exercise: 30 seconds to do the best. 2: dumbbell goblet squat extension1, exercise method A: his hands holding dumbbells at one end, let the dumbbells in the vertical direction, legs open and shoulder width B: the abdominal muscles tighten, hips backwards, squat down, so that the thigh is parallel to the floor. action C(1) to maintain the posture, both hands will push forward the dumbbell, and the arm completely straight, parallel to the floor. (2) will be pulled back to the chest and stood up, the above is a set of actions. action 3: spi cheap jordans der man push up 1, exercise method (1) showed a pushup position, head to ankle in a straight line. (2) body downward pressure, and lift the foot, right leg to the front stretch, try to let the knee hit the elbow. Back to the starting position, for the left foot to lift. 2, the number of times of exercise: legs take turns doing 5-6. action 4: support after the shift type 1, exercise method A: put a towel on the floor, tiptoe pad on the towel, the body was flat position, using the forearm resist floor, elbows on the shoulder below. action B(1) to shrink the lower abdomen, clamping gluteus group, the arm will push back, toe upon the towel slipped back. (2) you will feel the core muscles tighten and then pull back to the starting position. The above is a set of actions. 2, exercise times: 8-10 group. special reminder: one breath to complete the four sets of actions, as a cycle. 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