These eight little moves will change your fate, the fate of "fat man" and the fate of "mom's belly".
I posted a post before, and someone asked me if I could lose weight by doing those actions. Well, of course ... more than that.
Every day 10 minutes, peach hips and sexy thighs are waving.
Most of our Asian bodies are not obvious in waist and buttocks, the waist is not tightened and the buttocks are not full. Therefore, their front and sides are flat.
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Braised 37-and 5-year-old children, of course, gave birth to babies at the fattest time in their lives. From 95 kg to 140 kg, it was so sour and refreshing that it gave birth to 120 kg. From 120 kg to 1 10 easily, just feed. But from 1 10 to below 100, it is not so easy.
? Mom's belly? Only the raw ones, you know, lying on your back is not very ugly. When you lie on your side, your stomach falls directly on the bed, and you have an impulse to give up when you rub it. The separation of rectus abdominis is really not so easy to repair.
However, the blogger has recovered and now weighs about 96 kg. Although the belly is not as smooth as before, it can be seen again. The most important thing is that there are more vest lines than when I was 20 years old, which is still very attractive.
? Bloggers now exercise regularly every week, including aerobics, equipment and yoga.
But at first, the weight below 1100 was completed after giving birth to a baby1years ago. At that time, you knew that you had to take your baby to work correctly, and there was no time for "regular exercise", so you meant the super spicy slimming action on the tubing. Up to now, as long as I have time at home, I will do these eight groups of actions. It only takes 10 ~ 15 minutes to complete the whole set, but the essentials of action are very important, which makes you tense from head to toe. (There was originally 10 action, and I also dropped two difficult dumbbells, so everyone should be able to do this set. )
? Before doing it, you can warm up by doing hip rotation and running in situ for 30 seconds each.
-action 1: bird dog style (hey, don't laugh)
45 seconds | 2 ~ 3 episodes, 6 ~ 12 next episode.
Give priority to exercise muscle groups: middle and lower abdominal muscles
The second exercise muscle group: hip and hip flexor.
Action essentials:
1. Pay attention to the position of hands and knees, with hands under shoulders and knees under hips. Don't have too many wrinkles on your wrist.
Hands and legs should stay in the air for 3-5 seconds.
3. The spine should be straight and not twisted. So the head and neck are in a straight line. Relax your shoulders.
4. Inhale when your hands and feet are raised, and hold your breath to feel the tension of your core muscles when you are stagnant in the air.
The benefits of bird-dog style: it exercises the core well, strengthens the sense of balance and relieves the pain in the middle back. Sedentary people can try more.
-Action 2: Crunch down the dog and bend your knees like a dog.
30 seconds +30 seconds to change sides | 2 groups on each side for 5 ~ 8 times.
Main exercise muscles: core muscles and gluteal muscles.
Secondary exercise muscles: hamstrings, shoulders and back.
Action essentials:
1. Start with the dog, straighten your arms and legs, with your hips up and back, your right knee close to your right elbow, and then stretch back. Abdominal contraction.
2. Keep your head and neck in a line and replace inertia with the strength of your core and hips.
3. Exhale when bending your knees, and be careful not to arch your back when lifting your legs.
The advantages of dog knee bending: strengthening the whole body muscles, tightening the core and burning calories quickly, but oh, this action is quite tiring.
? Are you a little breathless after this? It doesn't matter. Next is lying down.
-Action 3: Dead bug (don't laugh)
45 seconds | 2 ~ 3 sets, almost 8 ~ 12 times per side.
Main exercise muscles: abdominal muscles.
Secondary sports muscle group: core muscle group
Action essentials:
1. If the picture is moving, it is important not to touch the ground. Keep changing sides.
2. But don't be too nervous on your back and keep your abdominal muscles tense. Put down your legs and stretch out your arms and try to exhale. Return to the starting position and inhale.
Benefits of dead worms: it is essential to strengthen the best action of abdominal wall and separate rectus abdominis.
-Action 4: Side plate rotation. Side plate rotation
30 seconds +30 seconds | 10 times per side (white people can directly edge the flat plate for 30 seconds)
Main exercise muscle group: oblique muscle.
Secondary exercise muscles: core, shoulders
Action essentials:
1. Starting from the side panel position, the shoulder, elbow and the other hand facing the ceiling are in a straight line, and don't shrug.
2. Twist your torso forward and slowly place your left arm under your body.
3. Be sure to remove the core and keep your body in a straight line.
4. Exhale when your hands are down.
Benefits of side plate rotation: this action is very sour and refreshing, and deeply activates abdominal muscles. That's how goblins practice. It is suggested that Xiao Bai practice the side plate first, and the effect is also very significant.
-Action 5: Squat, push, squat and stretch your legs.
45 seconds | 5 ~ 10 times, depending on personal ability.
Main exercise muscle groups: abdominal muscles, gluteal muscles and legs.
Secondary exercise muscles: chest, arms.
Action essentials:
1. Start with your feet shoulder width, then put your hands in front of your feet and jump back.
2. Jump your feet back to their original positions and stand up.
The benefits of stretching your legs after squatting: strengthening your back and core, enhancing your heart rate, and it is also a good exercise to lose weight. The advanced version of the action is Burpees, standing up and jumping, more tired.
-Action 6: Spider-Man plank in Spider-Man.
45 seconds | 2 groups, 5 ~ 8 times on each side.
Main exercise muscle groups: core muscle groups
Secondary exercise muscle group: upper body muscles
Action essentials:
1. In fact, the evolution version of flat plate support has a greater strengthening effect on the core. Xiao Bai, please make a flat plate directly.
2. The right leg touches the right elbow. The left leg touches the elbow.
3. Be sure to tighten your abdomen.
Benefits of Spider-Man: Very effective aerobic exercise can be said to be very effective in reducing fat.
-Action 7: Donkey kicks and turns Donkey kicks (don't laugh! )
30 seconds per side +30 seconds | 10 times
Main exercise muscle groups: abdominal muscles, middle back and trapezius muscles.
Secondary exercise muscle groups: gluteal muscles and gluteal flexors.
Action essentials:
1. At the beginning of the first movement, the hands are under the shoulders and the knees are under the hips. Put your right hand behind your head.
2. As shown in the figure, when the back side is lifted, pay attention to the neck and spine in a straight line, relax the shoulders and use the core strength. Inhale when stretching your legs.
Benefits of donkey twisting kick: It is a good massage for the spine and useful for both abdominal muscles and oblique muscles.
-Action 8: Open and close the wooden jack (be sure to stick to it ~)
45 seconds | 2 ~ 3 groups, each group 8 ~ 10 times.
Main exercise muscle groups: core muscle groups
Secondary exercise muscles: lower body and shoulders.
Action essentials:
1. Still based on flat support, as many feet as possible can jump off.
Don't let your ass fall off.
Benefits of flat-supported opening and closing jumps: Core strength exercises can also relieve back pain. Great aerobics, burning fat.
Is it not working anymore, but there is an obvious feeling of acid swelling in the abdomen. In fact, if you persist, as long as you are not too fat, you will have a very good effect in one month. Compared with the number and time of action, doing it is actually the most important thing. Make a card every day ~ the vest line will soon be yours!
That's right. After you finish, you can do this action to relax and pull it up ~
That's the kind of dog ~ mm-hmm, Y is some action pictures found on this website, and interested students can learn by themselves. Save the personal trainer, haha.
I want to see the song list I have seen before ~ there is a comparison picture in it.
Or praise more than 1000, I'll come back to the comparison chart before and after po ~ Kaka!
- ? Did the po owner come to po before and after the comparison chart as scheduled? -
Note: the comparison chart was not born a year later, and no photos were left at that time. At that time, it was much more exaggerated than the picture on the left ... This set of comparisons is the picture at the end of last year. Y neglected exercise for a while, so it became the left picture, and the relaxation was obvious. After resuming exercise, I resumed the vest line. So to answer a lot of girls' questions,
1. How long will it take?
? If you insist on it every day, the action is in place and the amount is enough, 1 month will have obvious effects. If you cooperate with aerobic activities such as running, cycling and brisk walking, the effect will be more significant.
2. How long will it last?
? "Fitness is the habit of staying beautiful and young.
So, stick to it as long as you want ~ "
In fact, as long as you insist on 1 ~ 3 months, it won't be long before you find that you don't need to "insist". Because fitness has become a kind of enjoyment, nothing is right without fitness. At that time, not only the figure but also the mental state will be very different.
Doing so much is nothing more than becoming beautiful, so we must work hard to stick to it. The beautiful fairy in the future must be you!
Haha ~ don't envy other people's good figure, as long as you work hard. Only one drink a day now? Mi juren? . I really dare not eat indiscriminately, but fortunately, this nutrition porridge has a strong satiety. After drinking a bowl, I will hardly be hungry. This is the best one I have ever used. This helps to control the weight, which is most suitable for the little fairy after exercise. Girls who lose weight can try it ~ there are also practices online, so you can have a look!
Y is exercising regularly now. In addition to this group of movements, there are aerial yoga and running. For running, you can read my previous # Running Song List #, and there are ways to teach you how to run 1 hour without getting off the treadmill (of course, 30 minutes is enough).
Another grateful exercise is aerial yoga. It is suggested that qualified girls must try it, which has a good exercise on core, arm strength, softness and strength. That's how y cured the back problem ~
You can sign up for a yoga class if you can. Teaching in person is more standard than looking at pictures ~