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The US No Device Fitness Act is listed as a compulsory course for primary and secondary schools.
In the United States, a family-friendly fitness routine has gained widespread popularity. This exercise method is favored for its simplicity, effectiveness, and lack of equipment requirements, making it a favorite among many fitness experts. The program consists of four basic movements and has been adopted as a mandatory physical education activity in over 8,800 primary and secondary schools across the country.
**First, Crunches**
This exercise involves lying on your back with your arms crossed over your chest, knees bent, and heels positioned 30 to 50 cm from your buttocks. Your feet should be flat on the floor, toes hooked under a piece of furniture, and your upper body slightly lifted. As you tilt forward, try to touch your toes while keeping your head and torso aligned. Aim to perform this movement continuously for one minute. It helps strengthen the abdominal muscles, prevents lower back pain, and improves posture.
**Second, Seated Forward Bend**
Remove your shoes and socks, sit on the floor with your legs stretched out in front of you, feet together, and heels about 13 cm apart. Place your hands against the wall and stretch forward as much as possible without bending your knees. Hold the position for five seconds, keeping your muscles relaxed. This movement enhances flexibility in the spine, hips, and legs, helping to prevent back and leg injuries.
**Third, Step-Ups**
Place a small bench or a stack of newspapers on the floor, approximately 30 cm high. Begin by stepping onto the bench with your right foot, then bring your left foot up beside it. Then step down with your left foot first, followed by your right. Repeat this alternating motion at a pace of 24 repetitions per minute. This exercise helps improve heart function during sustained activity and reduces the risk of heart-related issues.
**Fourth, Push-Ups**
The push-up technique varies depending on age and gender. For women and children under ten years old, start by kneeling on the floor, lifting your calves off the ground, and keeping your head aligned with your knees. Place your palms flat on the floor, fingers pointing forward, and shoulder-width apart. Lower your chest toward the ground and push back up until your arms are fully extended. For men and children over ten, perform the same movement but keep your knees off the ground, maintaining a straight line from your head to your toes. This exercise strengthens the upper body, shoulders, and chest muscles, helping to maintain good posture and prevent hunchback.