Body shaping and fat reduction

Do you know anything about slimming? There are many ways for us to exercise, so have you all learned some fat-reducing actions? There are many exercises that can help you lose body fat. Below I will share with you the knowledge about the whole body shaping and fat-reducing action.

Body shaping and fat reduction 1move 1: inchworm

Stand up straight, with your feet shoulder width apart, lift your hands vertically upward, then bend your upper body downward to touch the ground, slowly crawl forward until you reach the position supported by the flat plate, then return to the original position, and then slowly stand back to the starting position. Pay attention to tightening your core muscles and shoulders during the whole movement.

The second measure: hard pull

You can carry weights with dumbbells or train with your bare hands. Keep your legs upright, bend your upper body down to be parallel to the ground, and keep your arms parallel to the ground. Then stand up slowly and return to the starting position.

The third measure: rainbow board

Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles kept in the same plane, then abdominal muscles tightened, and turned to buttocks evenly from left to right until the buttocks touched the ground. During exercise, the abdominal muscles should constantly contract and exert their strength.

The fourth measure: bird-dog twist

Kneel on the yoga mat with your knees bent 90 degrees, raise your left arm, tighten your right leg to your chest, turn your upper body inward, then kick your right leg backward, turn your upper body outward, and repeat the same action on your left side.

Move 5: One-legged bridge

Starting from the posture of anti-flat support, open your hands and palms to support the ground, then lift your hips up, lift your right leg and stay for 1-2 seconds and then put it down. Pay attention to the effect of lifting until the whole body is parallel to the ground and the left leg repeats the same action.

Action 6: Sit-down twist. Atomic contraction

Lie flat on the yoga mat, straighten your hands up, then slowly lift your body and tighten your knees together to your abdomen. Put your hands on your head, use the strength of your waist and abdomen to turn left and right, and pay attention to turning. Sometimes your legs are better.

Action 7: triceps extension

Lie flat on the yoga mat with your legs bent 90 degrees and lifted (or bent straight). Hold a dumbbell in each hand and slowly move backwards from the position perpendicular to the chest. At the same time, move your legs down. The action should not be too fast, and the core strength of the abdomen should be tightened throughout.

The eighth trick: Superman swimming

Lie prone on the yoga mat, legs wider than shoulders, lift off the ground above the chest, and slide your hands straight from front to back, similar to swimming posture.

Action 9: Push-ups. Radial

Start with push-ups, first do a push-up in the same place, then straighten your arms, support the ground with one arm, rotate your upper body 180 degrees like the right side, bend and open your arms, then return to the starting position to do a push-up, and repeat the same action on the other side.

Bulgaria split lunge & keep

Put one leg on the sofa or stool, and then lunge down with your thighs parallel to the ground for 3-5 seconds. Then stand and repeat, alternating left and right.

Body shaping and fat reduction action 2 1, stand at attention and roll.

Two groups, each group 12- 15 times.

2. Dynamic core inclined plate series

Two groups on each side, each group 12- 15 times.

3, thigh stretching

Two groups, each group 12- 15 times.

4, kneeling side kick

Two groups on each side, each group 12- 15 times.

5. Take a walk (after sitting for a long time)

Two groups, each group 12- 15 times.

Step 6 lie flat and clap your hands

Two groups on each side, each holding for 30 seconds.