Tools/raw materials
willpower
A heart that loves sports.
Methods/steps
The first method, you can lie flat on the yoga mat on the bed and keep it stable, with your legs about shoulder width apart. Then first raise one leg to a suitable height, between 10 cm and 20 cm, hook your toes inward and pause for a few seconds, just like stretching your feet. After holding 10 seconds, put your feet down gently, but your heels can't touch the bed surface, keep them in the air, and then do the same action with the other leg and repeat it several times.
This method can effectively reduce the loss of meat on both sides of the stomach, and can also tighten the leg to beautify the leg curve and make the lower body slimmer!
The second method is to lift the right leg to the upper left for a certain height, pause in the air for a few seconds, then put it down and switch to the other leg. Don't exert your strength on your knees when lifting your legs, so that you can concentrate your strength on your abdomen and achieve the effect of slimming your lower abdomen, but don't exert too much force to avoid pulling your muscles. Repeat it several times.
This method can tighten the abdominal muscles and leg muscles and achieve the effect of vest line.
The third method, keep lying flat, hold your knees tightly with your hands, keep your thighs as close as possible to your abdomen, lift your upper body with abdominal strength, and then lie down gently. Don't completely relax when you lie down, but also keep tight. Lie down slowly, just like sit-ups. Repeat this action five to ten times.
This method can effectively strengthen the strength of the chest and waist, shrink the waist to increase muscle tightness and reduce meat loss.
The fourth method is to keep lying flat on a flat surface, with legs spread shoulder width. Bend your arms into a 90-degree plane with your palms facing the sky. Then bend the knee of the left leg, straighten the upper body, make the elbow of the right hand a bent joint, and try to touch the knee of the left leg. Then change your right leg and repeat the same action. This action can be done several times, and the number of times each time can be gradually increased.
This method can strengthen the strength of the abdomen and tighten the thigh muscles.
The fifth method, also keep lying on your back, legs open and shoulder width. Hold the dumbbell with both hands and lift it directly above your chest. If you don't have dumbbells, you can also take two objects with the same weight and close to the weight of dumbbells. Keep your knees straight and don't bend. At the same time, slowly adjust your breathing, keep your breathing steady, and slowly twist your upper body left and right. You can do it for about five minutes.
This method can stretch the muscles on both sides of the abdomen and improve the relaxation of the abdomen, that is, it can reduce the fat from becoming muscle.
The sixth method is to lie on your side, on your left or right side, and put a pillow between your calves. Learn to use the strength of your calves to hold the cushion or pillow. Put your hands on the ground and try to keep your body balanced. Don't sway from side to side. Look up and look straight ahead. Adjust slow breathing, hold the cushion (pillow) with your legs and lift it up as much as possible. Keep the muscles tight and move as slowly as possible during lifting to achieve the ideal slimming effect. This action is repeated many times, and you can do more in your spare time.
This method can effectively contract the muscles of the abdomen, thighs and calves, making the legs more slender.
The seventh method is to keep lying flat, legs straight and heels together. Keep your hands akimbo, keep your upper body stable, look straight up, adjust your breathing, and slowly bend your knees to your chest. Finally, slowly lower and straighten your legs. When doing this, keep the upper body stable and reduce shaking. Do this action about thirty to fifty times.
This method can make the muscles of the lower abdomen more compact, effectively improve the relaxation of the abdomen and reduce abdominal fat.
The eighth method is to lie flat on the bed, with your legs spread shoulder-width. Straighten your arms, straighten them above your head, keep your elbows close to your ears, lift your left leg and your right hand and straighten your upper body, so that your right hand touches the toes of your left leg. Do 15 times on both sides.
This method can effectively eliminate the fat in the small abdomen.
The ninth method prepares two pairs of rubber bands, which can be special training ropes for yoga, and the legs are spread to shoulder width. Then step on one end of a pair of rubber bands with both feet, cross the rubber bands left and right, and hold the other ends of the two pairs of rubber bands with both hands. Keep the lower body still and twist the upper body left and right. Stand up straight and don't lean forward. Repeat more than sixty times.
This method can stretch the waist muscles and make the waist tighter and slimmer.
The tenth method is to lie flat on the plane, spread your hands on your sides, put your palms down against the bed surface, keep your upper body still, and lift your knees vertically. Then put your legs and knees together, swing to the left and stick to the ground. The right shoulder must be close to the ground and cannot be lifted. Then resume the supine posture and swing your knees to the right. Repeat ten times on each side.
This method can effectively reduce the loss of meat on both sides of the stomach, tighten the legs and make the lower body slimmer.