The RD family fitness method is currently a popular set of fitness in the United States. Because this exercise requires no equipment, no venues, and is easy and effective, it is highly praised by the Americans. In addition to many families, there are about 8,800 primary and secondary schools in the United States that have listed this set of physical fitness as a compulsory item for physical exercise, and used physical testing standards in physical fitness as the main reference for students' fitness evaluation.
One, curled up (or sit-ups)
The number of collapsible sit-ups you can do in 1 minute is a test of the pulling force and endurance of the abdominal muscles. The strength of the abdominal muscles can prevent pain in the lower part of the spine and maintain a good posture. The method is to hold arms tightly in front of your chest; bend your legs, place your heels 30 to 45 centimeters from your buttocks, place your feet flat, and hook your toes along the edges of your furniture (or a person sitting on the other person's feet). Lay flat on the back; when you get up, the upper body stretches forward until it is tight against the thigh; the head stretches forward and touches the furniture hooked on the toes as far as possible. This series of actions requires repeated efforts in 1 minute without interruption.
Second, push-ups
Do push-ups to exercise the strength and stamina of upper limbs, shoulders, and chest muscles. The coordination of these forces is conducive to maintaining a good posture, avoiding chest and hunching. Women and children under the age of 10: On both knees, the calf rises, the calf rises, and the head to knees remain straight; the palms stretch out, the fingers move forward, and the shoulders stand under the shoulders, and the palms are the same width as the shoulders. Then use the chest to touch the ground, then use your arms to stretch until the arms straight, so that continuous action, record the number of times propped up within 1 minute; men and children over 10 years old: the action is basically the same, but the knees to leave The ground, the entire trunk in a straight line, toes.
Third, sit forward
This action can exercise the flexibility of the spine, hips and legs. Good flexibility helps to avoid pain at the base of the spine and back and leg injuries. The method is to take off the shoes and socks, sit on the floor, stretch the legs forward, the heel is about 12 cm apart, the foot of the foot against the wall; hands stretched forward, try to touch the wall. Note that the knees must not bend, do not apply too much force, and relax the muscles as much as possible, so for 5 seconds, note the distance between your fingertips and the wall.
Fourth, 3 minutes jump
This is the easiest way to exercise. It is mainly to exercise the heart's response to long-lasting activities. A strong, efficient heart not only has an important maintenance effect on the body's endurance and spirit, it also reduces the risk of heart damage. The method of stepping is to put a small bench or a bundle of newspapers on the floor. The height is about 30 centimeters. First the right pedal is on the bench, the left foot is on the ground, and then both the feet exchange position and the left foot stool. With the right foot on the ground, this is done alternately, with 24 alternating actions per minute, and an average of 2 to 3 seconds.
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