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The US No Device Fitness Act is listed as a compulsory course for primary and secondary schools.
In recent years, a family-friendly fitness routine has gained widespread popularity in the United States. This exercise method requires no equipment, is simple to perform, and has been praised by many fitness experts for its effectiveness. The program consists of four basic movements and has now been adopted as a mandatory physical education activity in over 8,800 primary and secondary schools across the country.
**First, Crunches**
Crunches are an effective way to strengthen the abdominal muscles. To perform this move, sit with your arms crossed over your chest, bend your knees, and place your heels about 30 to 50 cm from your buttocks. Keep your feet flat on the floor and hook your toes under the edge of a piece of furniture. As you lift your upper body forward, try to touch your toes. Aim to complete this movement without stopping for one minute. This exercise helps improve core strength, prevents lower back pain, and supports good posture.
**Second, Seated Forward Stretch**
This stretch is ideal for improving flexibility in the spine, hips, and legs. Begin by removing your shoes and socks, then sit on the floor with your legs stretched out in front of you, heels about 13 cm apart. Press your feet against the wall and reach forward with your hands, trying to touch the wall. Make sure your knees remain straight and avoid forcing yourself. Stay in the position for five seconds, allowing your muscles to relax. This exercise helps prevent back and leg injuries while promoting overall flexibility.
**Third, Step-Ups**
To perform step-ups, place a small bench or a pile of newspapers on the floor, approximately 30 cm high. Start by stepping onto the bench with your right foot, placing your left foot on the ground. Then switch your feet, bringing your left foot onto the bench and your right foot down. Continue alternating your feet at a steady pace, aiming for 24 repetitions per minute. This exercise improves cardiovascular health and reduces the risk of heart-related issues.
**Fourth, Push-Ups**
Push-ups are a great full-body exercise that targets the upper body, shoulders, and chest. For women and children under 10, perform push-ups with your knees on the ground, keeping your calves lifted and your head aligned with your knees. Your palms should be flat on the floor, fingers pointing forward, and positioned shoulder-width apart. Lower your chest toward the ground, then push back up until your arms are fully extended. For men and children over 10, perform the same movement but keep your entire body straight, with your toes touching the ground. This exercise enhances upper body strength, improves posture, and helps prevent slouching or hunchback.