warm up

1, standing posture, legs shoulder width apart, arms extended upward, hands crossed, palms up. Tilt the upper body left and right, and stretch the side waist.

2. Stand with legs apart, arms straight and hands clasped. Stretch your arm up slowly.

3. Stretch leg muscles in lunges.

4. The legs are separated by about two shoulders, and the knees are bent, showing a semi-squatting posture. Put your hands on your knees and twist your upper body left and right.

5, standing posture, left knee bending, hands holding the left calf, pull to the body. Then change your right leg. Say it again.

6. Stand, bend your left knee backward, grab the instep with your left hand, straighten your right hand forward, palm down, and stretch your legs and waist and buttocks.

Create a plump upper circumference

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1-2. Bend your hands and slowly lower the dumbbell until the elbows are at right angles.

2- 1. Stand up straight, put your legs together, bend your elbows at right angles, and hold a dumbbell or mineral water bottle in each hand, palms outward.

2-2. Slowly move your elbows to your chest until your hands are one shoulder width apart.

3- 1. Lie on your back with your legs together. Hold a dumbbell in each hand and hold it on your chest, palms facing each other.

3-2. Bend your elbow slowly, spread your arms outward, and put down the dumbbell, but be careful not to touch the ground.

1, sitting on the ground with legs bent and knees crossed. Grasp the dumbbell or mineral water bottle with both hands, and then twist the upper body left and right.

2. Lie on your back with your arms at your sides, palms down and your legs together. Then tighten your abdomen and lift your legs. Then continue to lift your legs upward so that your hips are lifted off the ground, but your legs should not exceed your head.

3- 1. Lie on your back with your hands at your sides and palms down. Bend your knees and lift your legs with your calves parallel to the ground.

3-2. Then tighten the abdominal muscles and straighten your legs up.

4. Standing posture, legs are shoulder width apart, left hand holds dumbbells, right hand is straight up, elbows are bent, palms are behind your head, upper body leans to the left, and right waist muscles are stretched. Then slowly return to the original position and repeat on the right.

5- 1, lying on the ground on the left, legs together, left hand straight above the head, palm down, right elbow behind the head.

5-2, using abdominal strength, slowly raise your head and look at your toes. Then slowly return to the original position and repeat on the other side.

Tighten your hips.

1- 1. Lie on your back, arms at your sides, palms down, legs together, knees bent.

1-2, slowly lift your hips off the ground, so that your thighs-hips and shoulders are in a straight line.

2- 1. Lie on your back with your hands at your sides, palms down, your left leg bent on a thick book, and your right leg straight up.

2-2. Then lift your hips so that your thighs and shoulders are in line. Stay for a few seconds and then slowly put it down, then change your legs and repeat the action.

3- 1. Bend down and kneel on the ground, hold your upper body with your arms straight, lift your right leg slightly off the ground, and bend your knees.

3-2. Straighten the right leg backwards and upwards, stay for a few seconds, then return to the original position, and then change the other leg to repeat the action.

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