A small trick to cultivate the perfect curve of the lower body
In the summer of the revelation of the model of abdomen reduction, the gyms in the city are also unprecedentedly active. In addition to a group of muscular men, the girls wearing hot pants and short skirts are also happy to show off their waists and legs.The gym is also a beautiful place!
銆€銆€The movement is simply too boring.
Now, what you need is a simple exercise that can be practiced at home, and a prostitute in the gym!
銆€銆€Action demonstration: Limeijian Fitness Club (Zhengjia Store) International Personal Trainer Leaf Slimming Preschool: Stand tall and straight!
銆€銆€In the eyes of the leaves, exercise can even make people who have good sports always look smaller.
The key point of the beauty in the gym is to face up to your body, be confident, and know how to avoid weaknesses by dressing.
For the following home sports, the leaves are recommended to wear elastic and cotton clothing.
銆€銆€What will be demonstrated in this issue is the slimming action set separately for the arm. It seems to be a basic practice method, but the effect can not be underestimated. More importantly, it can be practiced with a little empty space.
銆€銆€Before the practice, the leaf coach first became the intrinsic posture for slimming.
Absolutely, slimming is a long-term behavior that requires willpower. Therefore, from the moment you decide to lose weight, you must urge yourself to stand upright, including lifting your body upwards, trying to open your shoulders and tighten your abdomen.
The leaves indicate that in addition to physical preparation, correct standing is also a spiritual hint.
鈥淢any women spend money to get fit, but they always stand slantingly, because the mind is not concentrated, and the effect is often not good.
“, long-term wear of high-heeled shoes is likely to cause some people to collapse. For this group of people, especially need to do more abdominal tightening exercises to correct bad posture.
In short, only when you stand up, you can really enter the slimming training course!
銆€銆€It should be noted that after the exercise is completed, it is also stretched to achieve relaxation and relieve pain.
銆€銆€First-class demonstration: White-collar workers who are permanently sitting in the office will have more critical parts of the abdominal body.
銆€銆€Action essentials Abdominal fat loss can absorb stools at home, sofas or fitness balls, etc., or you can hang your legs.
The specific essentials are as follows: lying flat on the mat, lifting up the legs, keeping the thighs and calves at 90掳, reaching the top of the head, keeping the legs in a position, bending forward and repeating.
銆€銆€Note that during the practice, always keep your head down, your chin should be close to the clavicle; relax forward, concentrate your body on the abdomen, and pay attention to breathing coordination 鈥?exhale and get up, inhale and drop, remember not to suffocate.
It can also increase the disadvantages, and alternately bend and stretch the legs, but at the same time pay attention to keep the upper body stable.
10-20 times for a group, even for 3-4 groups.
銆€銆€Stretching action The stretching action after abdominal exercise is to hold the ground with both hands. The head and waist are bent backwards and backwards. If the flexibility is good, you can also sit on the mat, open your legs into a leg, and bend your body forward.-20 seconds.
銆€銆€The star is a small Taiwanese queen. Jolin Tsai is very fond of buying a variety of equipment for fitness. The hula hoop is her favorite fitness equipment.
It is said that her secret of thin waist is to shake the hula hoop while watching TV, which can last for a long time without boring.
In addition, if you want to slim down your abdomen, in addition to eating habits, eat more fruits and vegetables, eat less refined sugar, drink plenty of water to speed up gastrointestinal motility, but also develop the habit of abdomen, sitting or walking, so long-term victory.
銆€銆€The second-level demonstration: whether the woman with thin buttocks is good-looking, obese, and the visual effect of swelling in the position tightly attached to the waist, there is no overall beauty.
銆€銆€Upright, correct and never the star’s favorite 10 minutes thin hip method, the leg movement is the main action.
Thin hip exercise demonstration action essentials side of the body, legs folded, the abdomen tightened, slowly lift the upper leg until it reaches the maximum limit, and then fall, repeat.
銆€銆€This set of movements is most effective for people with hip-shaped extensions, and can hold down the focus to tighten the buttocks.
The leaves are particularly prominent. When practicing, focus on the target muscles to be practiced, find the feeling of muscle tightening, and carefully regulate the movements.
Specifically, in the process of opening the leg, it is necessary to stabilize the buttocks at all times, and try to find the feeling of being close to a wall, so that the front is always fixed.
Similarly, do 15-20 times for each group and do 3-4 groups.
銆€銆€Stretching action sits on the ground, one leg arches, and the other leg is placed on the leg, like the cockerel legs, then straight up, hands behind the back.
銆€銆€The star manager S believes that the curve of smile gradually emerges.
銆€銆€Three-level demonstration: The thin-legged black body-building shorts are common equipment in the gym. It is like a war suit–wearing it, and then the melancholy people will be full of energy, and they will look like a jump.
However, the design close to the legs is somewhat primitive, and will you feel embarrassed when the thighs are thick?
The movement action demonstration movement action demonstration action essential arm is 90掳 at the elbow joint at the elbow joint, the waist is tightened, the leg is lifted up and displaced; the action action is on the side cushion, and the upper leg is bypassed before stepping onOn the ground, also keep the vertical angle of the arm, and lift the lower leg as far as possible.
The entire movement process requires finding the feeling of tightening the leg muscles.銆€銆€In the process of stovepipe, pay attention to the body and the waist should be tightened, can not shrug, from the side, the body into a straight line.
On the basis of the up and down, you can also lift the legs in front and rear, and pay attention to the body can not shake.
銆€銆€Stretch the action side to sit on the ground, the hand is behind the back, the legs open the front cross leg, the two soles of the feet are opposite, straight waist, for 10-20 seconds.
You can also take the same stretching action as the chest.
銆€銆€The star trick is to stand up the skinny leg. The pantyhose is wearing an anti-varicose pantyhose for 15 minutes every day until it is too much to drink. The mo Wenwei will practice empty kicks in addition to the legs. Chen Huilin’s stovepipe effectFood, such as seaweed, etc.; Shu Qi likes to walk in high heels at home, the secret is to use the tiptoe to land, and try to imagine that you are walking very light, which means that you can create a perfect leg line.
銆€銆€Four-level demonstration: The curve of the arm reduction arm is actually relatively difficult, because it can also take the time to practice in office.
Deducing the arm movement action Demonstration of the reduction arm movement action demonstration action method can use dumbbells, mineral water bottles and other auxiliary tools with a certain weight, here is called the barbell piece demonstration.
There are many postures for arm exercises. For example, if you can stand up straight, use one hand to assist the tool to make the back of the neck, and bend your hand to the back of your head. If you increase the weight, you can use two hand grabbing aids to increase the upwards.Lift up while the elbow joint is clamped behind the head.
If the site conditions permit, you can knees on the ground, one hand to support the ground, the other hand to hold the props, swing the front and back with the elbow joint as the axis, pay attention to the arm always close to the body.
銆€銆€It should be noted that if the woman is purely fat-reducing, the number of exercises can be tried more, but the weight is not too large, so as not to practice the muscle arm.
銆€銆€Stretching the elbow joint behind the head, the other hand holding the elbow joint and stretching in the opposite direction for a few seconds.
銆€銆€The star supports the small arm S Xu Xixi’s body of the towel and the muscles of the side waist, tightening the upper body line.
This actually shows that it is important to take materials locally, and it can also add a little fun to life.