First of all, let's evaluate the body shape, if you are the following two.
Figure 1, please strengthen nutrition intake, do strength training and lay a good physical foundation.
If you need more fat reduction as shown in Figure 2, the following training effect will be better.
Next, the goal of this training is mainly aimed at the following waist-hip ratio.
So the following actions are mainly around this goal.
1, the stage is abdominal exercises.
If this muscle is strong enough (strong enough in tension), it will automatically contract the abdomen, that is, the waist circumference will shrink. So the next three trainings will be designed for this purpose.
2. The stage is to strengthen the hip abduction function and strengthen the gluteus medius muscle to lift the hip.
1, hollow action
1, fitness balls or balance pads may be needed. From the beginning, straighten your arm as far as possible. From the beginning to the end, your arm is close to or just behind your ear.
2. It is required to fall back to the fingertips and touch the ground after 4 seconds, and straighten your arms during the whole process.
3. Pause for 2 seconds when the upper body lies flat to the bottom, stretch the body as much as possible, and then lift the body to restore the initial posture.
2. The cat threw up
As shown in the picture below, keep kneeling, relax your abdomen and take a deep breath. While exhaling, consider contracting the abdominal muscles by moving the navel to the middle of the spine. At the same time, if the mobility can't reach your goal, please bend your back slowly and try to close your abdomen.
3.RKC plate bracket
RKC plate bracket
Strong muscles will reduce the attractiveness of women. The following action is mainly used to contract the abdomen and strengthen the gluteus medius.