Is the best way, and what to take? Just good. The following is an introduction to this technology. You can learn if you need it.

One: Hold the bottle up and down.

Feet shoulder width apart, hold a bottle filled with water in each hand, lift it up alternately and stop at the highest place for 5 seconds, * * * Repeat 10 times.

O: Raise the level and beautify the arm lines.

Keep your feet shoulder-width apart, hold a bottle filled with water in each hand, and lift it horizontally alternately from left to right, pausing for 5 seconds at a time. * * * Repeat 10 times.

Three: lift dumbbells on your chest and lose excess fat on your arms.

Keep your feet shoulder-width apart. Take a bottle filled with water in each hand and put it on your chest. Swing your arms up and down like dumbbells. * * * Do it 20 times.

Four: Raise your head and beautify your back curve.

Spread your feet a little, put your hands behind your head, stand up straight, then slowly lean back to the limit and stop for about 10 second. This can touch the back muscles, make the back muscles firmer, and the lines will naturally be more beautiful!

Five: Twist your waist and take off your swimming ring.

Feet shoulder width apart, hands akimbo, use waist strength and hip strength to twist the waist clockwise first, then counterclockwise, alternately.

Six: correction of pelvis and lower body

Feet are shoulder-width apart, one hand is supported at the waist, and the lower abdomen is pushed in the opposite direction with hand strength. This can correct the pelvic position and help girls slim their lower bodies.

Seven: clench your fist, lean forward and flatten your abdomen.

Stand with your feet apart, clench your fists with your hands and straighten your arms forward. Take a deep breath, tighten your lower abdomen, lean forward and pause for 5- 10 seconds. Repeat 5 times. This action is very effective for reducing abdomen!

Eight: stand on tiptoe and tighten your legs.

Stand with your feet together, hold your head high, and put your hands on your sides naturally. Quickly stand on tiptoe and stop for about 10 second. Then slowly descend. Repeat this action five times. This can tighten the muscles of the thigh and modify the leg lines.

The above is a set of skills. If you can lose weight, please pay attention to the sports channel, or search for "slimming exercises" in the station to learn more.

Aerobic exercise