The innate body is given by parents. Not everyone can live on innate conditions. Many people will change slowly the day after tomorrow. If you are lucky, you are born with a good figure that all women envy. It is a walking clothes hanger. Then you can sit back and relax and eat and drink at will.

But if your figure is not so good, you still need to exercise the day after tomorrow. The following set of movements, legs, hips and waist, are in place in one step and are necessary for body shaping. No need to practice more, each group 1 minute. You just need an open space to practice ~

1, lunge extension

The lunge is an action that everyone is very familiar with. The PE teacher will make everyone do lunge leg press to stretch their muscles before class. Doing lunge stretching well can exercise leg lines and burn fat effectively, which is also a basic action suitable for beginners. Moreover, this action is relatively simple and time-consuming, which is suitable for modern office workers who have a tight time between jobs.

Precautions for practice:

Keep your hind legs straight, your front legs perpendicular to the ground and your thighs parallel to the ground when lunging.

The hand on the same side of the hind leg is straight and slightly supported at the bend of the hind leg.

The other hand bends backwards with the body and stretches as far as possible.

2. Wheel variant

Compared with the previous movements, the difficulty coefficient of wheeled variant is improved, but it can be easily completed after repeated practice. This action gives full play to the coordination of the body and effectively stretches the muscles of the waist, back, legs and buttocks. This is a posture worth practicing.

Precautions for practice:

Legs, thighs and calves overlap, one in front of the other.

Bend your upper body backwards and stretch as much as possible.

Hold your hind foot with one arm above your head, and keep your balance with the other arm.

3. One-handed side support variant

One-handed lateral support is a very cool but elegant posture. Long-term practice of this pose can effectively stretch the back muscles, shape the leg curves, enhance the arm strength, and make the excess fat have nowhere to escape.

Precautions for practice:

Support the ground with one hand, away from the wall 1.5m, and support your legs straight on the wall.

Try to put your leg close to the ground on the knee of the other leg and hold your hand straight.

Keep your body straight, adjust your breathing and practice alternately with your arms.

As long as you persist for 30 days, you can also have a charming figure. Transform yourself in a month. Remember to stick to it every day ~ ~