Girls' supplies
1. Apart from the chest, the most attractive thing for girls is the buttocks. This action can not only help you exercise your gluteal muscles, but also help you burn abdominal fat and exercise your abdominal muscles. But remember to do it together.
This action can not only exercise your abdominal and arm strength, but also burn fat. It is worth noting that don't bow your back and tighten your abdomen.
3. Supporting leg lifting is also a very torturous exercise, because it can not only burn fat quickly, but also help you exercise the muscles of your lower abdomen.
This action is similar to flat support, but you need a foot to help support the whole body, which is also a test of your balance and core muscles, and also a good full-body exercise.
This action is mainly to help you consume the fat on both sides of your abdomen. Remember to tighten the abdomen when doing this action, so that the abdomen can feel the strength, the arm can exert force, and the thigh muscles can be tightened, which can help you improve the muscle lines of the arms and legs.
This action combines jumping in place and push-ups, which can kill two birds with one stone. Many girls may think that push-ups will make their breasts smaller, but they are not. They can make your body more upright, in other words, more proud. It is also a sport that consumes a lot of calories.
7. Cross jumping can help you improve your pelvis and burn fat. Remember to tighten your abdomen when you do it. Whole body jumping can help you burn excess fat quickly.
8. jump Jack, that is, jump in and out. This is a classic fat-reducing exercise. Although simple, it is also a good action to burn fat quickly. Thin all over, no problem!
9. Weight-bearing squats are essential for hip hop lovers. Hip-butting can not only make girls more attractive in tight clothes such as jeans, but also be the second artifact to attract everyone. Beginners can do self-weight squats first, and then advance to weight-bearing squats.
10. Squat essentials: 1, keep the upper body straight; 2. Feel the hips tighten when squatting; 3. Try not to exceed your toes with your knees; 4. When squatting to the lowest point, the thighs should be parallel to the ground.
1 1. Skinny trick. In summer, besides breasts and hips, you must also have proud legs. This action can not only help you exercise to the inside of the most difficult thigh, but also help you exercise to a sense of balance. Also, as long as you use your legs to exert strength in today's exercise, you need to stretch your leg muscles after the exercise, which will help your legs to become thinner rather than thicker.
You can choose a four-minute high-intensity interval, interspersed with the above actions for training.
The boy's article
Compared with girls, boys have less subcutaneous fat, larger bones and thicker muscle fibers. Therefore, the exercise recommended to all beautiful men is mainly to exercise the whole body muscles, so that you have a sense of security that fascinates girls.
1. This action can exercise your arm and leg muscles. Remember to wear non-slip sneakers when exercising, which will be safer. It can also exercise your muscle control.
2. Jumping and lunging can exercise leg muscles and consume more calories. It is worth noting that lunges should be kept at 90 degrees regardless of the front or rear legs, so as to really exercise the leg muscles. Remember to put on a yoga mat!
3. In-situ lunges and squats have the advantage of eliminating the standard question of whether to pay attention to the front and rear feet every time. The disadvantage is that one party may have finished it in the early stage, and the other party can't do it at all. Beginners can try to lunge in place first, and then jump forward.
4. This action can help you exercise the core muscles and the abdominal muscles on both sides. Seemingly simple, it is actually very tiring to do, and you need to adapt yourself slowly.
5. Narrow-pitch push-ups, push-ups are one of the necessary actions for many people who exercise at home, and narrow-pitch push-ups are the least common among push-ups. It can exercise your chest muscles, core muscles and arms.
6. Push-ups, mainly for chest muscles and core muscles.
7. Exchange intermittent push-ups. Push-ups at different intervals have different exercises for chest muscles. Wide interval push-ups can make the joints between your arms and chest muscles stronger, and normal intervals can "abuse" your chest muscles. Push-ups with high hands and feet can exercise the lower side of your chest muscles, and push-ups with low hands and feet can exercise the upper side of your chest muscles. These push-ups can be performed alternately.
8. Squat, male exercise squat can not only exercise leg muscles and hip muscles, but also improve male sexual ability. Of course, this is another story. After all, good health is our goal. The essentials of squat:
1, keep the upper body straight;
2. Feel the hips tighten when squatting;
3. Try not to exceed your toes with your knees;
4. When squatting to the lowest point, the thighs should be parallel to the ground.
9. This action mainly exercises your abdominal muscles and your arms. Supporting leg lifts can help you exercise two muscles in the lower abdomen that are difficult to show.
The above actions are in groups of 20, and each action has four groups. You need to replenish water and protein in time after exercise. Protein powder and sports drinks are not recommended, because they are not weight-bearing training, and sports drinks often contain too much sugar. It is a good choice to supplement animal protein properly, such as eggs, milk, chicken breast and so on.