Stand up straight, legs apart, shoulder width apart, arms slightly bent, lift forward, hold a small dumbbell or a bottle of water, palm down, keep moving for 30 seconds, complete 3-4 times, and rest between each time 1 minute.
Self-inspection: The shoulders must be flat and the upper body must be straight, so as to achieve the effect of exercise.
Advantages of body shaping: this action mainly exercises the stability of shoulders, the stability and balance of shoulders, which can make the upper body curve look more chiseled and the chest look more straight.
2, chest exercises
Stand upright with your legs shoulder-width, hold the fitness circle with both hands, and slowly press inward on your chest until the fitness circle becomes "0", and then slowly relax to restore the fitness circle to its original position, completing 3-4 groups, with 20 in each group.
Action self-check: During the whole exercise process, you should grasp the fitness circle and exert yourself inward. Only when you feel your chest exert yourself can you achieve the exercise effect. You must take your time and do your best.
Body-shaping advantage: this group of movements exercises the chest, which can make the chest stronger and more relaxed.
3, lateral waist flexion and extension exercises
Stand up straight, with your legs apart, put one hand behind your head, open your big arm, hold a small dumbbell or a bottle of water in the palm of your other hand, and your arm will hang straight to your side. The hand holding the bottle will drive your body to bend to one side slowly, keep your eyes on your elbow, and then stand up slowly when it bends to a certain angle, completing 3-4 groups, each group 15-20.
Action self-check: In the process of lifting from bottom to top, you must feel that it is the strength of the waist that supports you to stand up, not the arm that pushes you to stand up. You must feel the strength of your waist in the whole process.
Advantages of body shaping: mainly exercise the muscles of the side waist, which can reduce the fat on both sides of the waist. In addition, it can also make the waist stronger and reduce the backache caused by sedentary.
Step 4 push-ups
Face the ground, keep your body straight, support your body forward with your fingertips, put your feet together, slowly bend your arms, elbows outward, and slowly move down. When the upper and lower arms are bent 90 degrees long, your arms slowly straighten out and your body slowly moves up. Complete 3-4 groups, 20 in each group.
Action self-inspection: During the whole action, pay attention to that the head, neck, arms, chest and ankles should be on the same plane. If you find it too difficult, you can also kneel on one knee and lift your calf.
Advantages of body shaping: this group of movements mainly practices the chest, which is also good for the flatness of the abdomen.