Bodybuilding exercises of shoulders, legs, arms, hips and abdomen.
Shoulder and back exercises
1. Stand up straight with your feet slightly wider than your hips and your knees slightly bent. Keep your eyes straight ahead and your back straight. Take a two-pound ball or other object with the same weight in both hands and put it on your hips.
2. Hold the ball in your right hand, straighten your arm and pass the ball to your left hand at the top of your head.
3. Put down your arms, return to your hips, and start passing up and down again. The movement of arms looks like a spinning windmill.
4. Repeat the passing action 20 times. Move slowly, not by impulse.
Note: Don't pass the ball by moving your wrist. Keep your arms, back and neck straight so that you can pass the ball naturally instead of rolling it.
Leg exercise
1. Sit against the wall with your back straight and your feet on the ground. Put a 16 pound fitness stick on your knee, about 3 inches from your knee.
2. Lift the heel up and press the fitness stick down with both hands.
3. This action is repeated 25 times.
Beautiful legs in terms of posturing:
The first move is horizontal striped top+dark pants.
The upper body is relatively long, and a striped top can be used for visual balance. But be careful that the striped top should not be longer than the hips, just to the waist. The lower body chooses pants with a slightly darker color. Remember never to wear low-rise pants. At the same time, it is forbidden to fold the trouser legs, so as not to cause the illusion to appear shorter.
The second trick is short coat+mid-waist skirt.
A coat can increase the waistline and give more space to the lower body. A-line skirts with high waist or middle waist are also a good choice. Similarly, if the color is darker, it can add a little slimness.
The third trick is short skirt+high heels
In order to strengthen the leg length, wearing a mini skirt with high heels invisibly increases the leg length, and the feeling of being tall immediately appears. In addition, the upper body can be equipped with a lighter coat.
Skirt selection for people with short legs;
1. Choose a skirt that is not big or bubbly, but slim or A-line.
2. The fabric should be thin and soft, too thick will make people feel heavy.
3. The skirt should not exceed the knee.
Tips for people with short legs to choose pants;
1. Don't choose wide trouser legs, or the fabric will be too thick, and the width will be short. Choosing straight legs will stretch long legs.
2. Remember to choose pants with high waist or middle waist to visually increase leg length.
3. Pants are ankle-length. Never choose suspenders, otherwise the line of sight will "end" at the calf and the leg length will become shorter.
4. The color is preferably dark, which is easy to lose weight.
Prevent your arms from getting fat.
In daily life, the arm is the most active part, but its stretching direction is mostly only in the front or side. Because it moves less than the back, the inner arm part is easy to relax. Moreover, the unused parts of muscles are very easy to accumulate fat, especially after the age of 25. In any case, to have strong muscles, you must cover everything.
1, exercise the inner arm to make it strong.
Hands crossed, thumbs down, arms extended forward. After standing still for 2~3 seconds, put your hands back in reverse and extend forward for about 2~3 seconds. Slowly for about 10~20 times.
2. Make your arms nervous.
Massage your shoulders with one hand and keep shrugging. The pressed hand keeps pressing down on your arm, especially the inner muscles of your arm. * * * 5 times in about 5 seconds.
3. Improve the relaxation of the inner arm
Cross your palms at your ears, stretch upward and exert yourself, rest for 2~3 seconds and then relax. Exercise the muscles that you don't usually use, and at the same time you can give a positive attitude. * * * 5~ 10.
In muscle training, there are swimming, push-ups and other movements, as well as extended static movements. In the static aspect, it can make muscles tense continuously, and has the function of tightening and preventing fat precipitation; Dynamic exercises such as push-ups are more suitable for people with better physical strength.
Often eat low-fat and high-fiber food, usually pay attention to the posture when standing, keep the abdomen closed and straight, and form a habit.
Exercise hip and waist muscles.
Step 1: Stand up straight, try to stay straight, put your hands on the back of the chair or lean against the wall.
Step 2: straighten your left foot and open your right foot outward.
Step 3: slowly lift your right leg as far back as possible, preferably stop at the highest point for five seconds, and then slowly lower your right leg.
Step 4: Change feet after a certain number of times. This action can eliminate the fat on the upper part of the buttocks, tighten the muscles of the buttocks, and reduce the fat between the buttocks and the lower back.
When doing leg lifting, you should not lean forward or deform because of leg lifting, and your knees should not bend. When holding the chair back or leaning against the wall with both hands, you can't completely concentrate on the chair or the wall, you can only lean against it gently. It is best to do this group of exercises six to eight times without interruption, then change one foot, have a rest, and repeat a cycle with the left and right feet.
Abdominal exercises
Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which belongs to deep fat and needs all kinds of cooperation to solve it effectively.
1. Change your eating habits.
Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or pack some things. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat.
2. Walking posture and sitting posture should be correct;
When you walk, you should hold your head high and swing your arms. Always hold your arms on your chest. Abdominal muscles are weak and easy to protrude. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse.
3. Cooperate with sports;
Shake the hula hoop or do sit-ups and stretching exercises at any time, which can gradually eliminate abdominal fat and make abdominal muscles stronger and harder. Second, how to reduce abdominal fat: