Dumbbell side squat lift arm
Small dumbbells should not be too heavy. For girls, you can even use a bottle of mineral water instead. They can be made anytime, anywhere, no problem watching TV or working.
It's too monotonous to exercise alone. Two girls were together, chatting and exercising, and time passed like this. Today, we are going to teach you some tips for two people to cooperate, hoping to add some fun to fitness.
Target transformation parts: legs, waist and abdomen core strength and arms.
Training method: separate your legs to twice the shoulder width, hold a small dumbbell, exhale and bend your knees down (keep your back upright), then inhale and straighten your legs and raise your arms. After doing 15, alternate the other side for training.
Training effect: improve the core strength of waist and abdomen, and modify the lines of legs and arms. It is an effective comprehensive training method for the whole body.
Double rowing with elastic rope in standing position
Target transformation site: upper back
Training method: hold the elastic rope, bend your legs slightly and lean back 30 degrees, expand your shoulders and pinch your elbows, and exhale to pull your arms back. Slowly restore and move on to the next action. Training effect: help tighten back fat and improve back tightness.
Training effect: effective hip lifting, especially hip line is more obvious.
Three-head bending of elastic rope
A person with a Pilates fitness belt can actually evolve many movements to facilitate face-to-face communication. You don't have to sit down and chat, do you?
Target transformation site: the back of the arm
Training method: the training method is to separate your legs back and forth, retreat on the elastic rope, hold the other end of the elastic rope with both hands, put your arms close to your ears, inhale when you lean back, and exhale with your arms straight. Training effect: effectively tighten the internal fat of the arm and bid farewell to butterfly sleeve.
Training effect: interesting training, while improving the body's dynamic balance ability.
Rotating transfer of drug ball
Ball is the most common equipment, of course, it has weight, and the right size is the best. In fact, standards are not the most important. As long as you have the ball and do the basic movements, the effect will gradually appear.
Target transformation site: lateral waist
Training method: two people stand with their legs back to back, hold the fitness ball in their hands and rotate their bodies, passing the ball to their companions. After the partner receives the ball, he turns around and returns in the other direction, forming a circular exercise.
Training effect: it can effectively improve the side waist curve and train the "S" shape.
I'm happy without gadgets
With the help of friends, your movements will be more in place, and many postures that were originally difficult to complete can also be done. This is one of the greatest benefits. In addition to fitness, we can also strengthen cooperation.
Target exercise field: body balance ability
Training method: two people stand on one leg and shake hands face to face. By pushing and pulling each other, they can maintain their own physical stability and destroy each other's physical balance.
Target transformation site: buttocks
Training method: after standing on one foot with both hands and legs, keep your back upright, squat your hips up, and do not squat over your toes.
This pair of slimming exercises can be done at home, and the movements are simple and easy to learn. However, we need to remind everyone that when doing this aerobic weight-loss exercise, we should pay attention to wearing loose and comfortable clothes, which will help stretch the movement and make you sleep more stably and sweetly.