Exercise to lose weight is not only to lose fat, but more importantly, to carve the details. The following small series will introduce you to several local exercises to help you create more perfect local lines, so let's see what actions can be effective at ordinary times. Help perfect the details.

Swallow: Exercise your back muscles.

Lumbar muscle strain is a common occupational disease for new generation office workers. Strong psoas muscles can not only make you look tall and straight, but also protect the health of your spine.

1, 2 hours before going to bed or after eating every night, lie in bed and take off your pillow.

2. Lift the legs, head and back at the same time as far as possible and keep it for 3-5 seconds; Repeat this action, each group 10, and stick to 2-3 groups every day according to your own situation.

Neck and Shoulder Muscle Exercise-Clock Exercise

Sitting in front of the computer for more than ten hours every day, the most tiring thing is the neck and shoulder muscles. If you don't want your neck to hurt, do "clock exercises"!

1, stand up straight, put your feet together, look straight, and put your hands on your sides naturally;

2. Hold hands horizontally, palms straight and palms down, like a 9: 15 clock, lasting for 3-5 seconds; Lift your arms up slowly at an angle of 120, such as ten o'clock, for 3-5 seconds. So back and forth. 50 groups each time, 4 times a day.

Butterfly sleeve exercise-dumbbell exercise

I've always admired thin girls who can wear sleeveless shirts, but butterfly sleeve dwarfs me. Never mind, dumbbell exercises can help you tighten your big arm muscles, and so can you!

1, sitting in a chair, feet naturally flat on the ground, shoulder width, upper body straight, tighten waist and abdominal muscles, hold your head up and hold your chest high.

2. Choose a lighter dumbbell (or bottle it with 500ml mineral water filled with water or sand), hold the bottle with both hands, put it on your chest, bend your forearm, and slowly lift it over your head until you can't stretch it backwards, while taking a deep breath. Tighten the big arm (pay attention to keep the upper body straight and don't lean back), and feel the strong tension of the triceps brachii for 3-5 seconds; Return to the initial action and exhale at the same time. Repeat this action like this. 15-20 each group, 3 groups a day.

Elephant leg exercise-kick back

Obesity in the lower body of Asian women is so common that the whole person seems to have a feeling of falling, especially without spirit. Tightening thigh muscles and lifting hips can make legs look longer. The back kick of ballet is just right for exercising this muscle group.

1. Stand up straight, keep your heels together, keep your toes apart, and put one hand on the railing to keep your balance.

2. Tighten the thigh muscles, lift one leg, and slowly stretch it in the posterolateral direction, as far as possible, while taking a deep breath 1-2 seconds; Slowly lower it and exhale at the same time. Do it on one leg 10 times, and change the other leg. Complete 2-3 groups every day.

Leg muscle exercise-heel lift exercise

The calf is the most difficult part of the body to lose weight. Usually, only when other parts of the body are obviously thinner, the calf changes a little. Therefore, if you want to achieve the goal of slimming the calf, it will not have an effect in a short time, but it can also make the calf slender and slender because of plasticity.

1. Stand straight, with your feet about 10 cm apart. One hand can be lightly placed on the railing to keep the body balanced.

2. Slowly lift the heel to the maximum, and at the same time slowly inhale deeply, hold 1-2 seconds, slowly put it down, exhale at the same time, and reciprocate. 30 in each group, 2 groups a day.

Lift heel exercises can tighten the calf muscles, make the achilles tendon look longer, and the calf naturally looks beautiful ~

Abdominal muscle exercise-leg lifting in prone position

The meat on my stomach is mumbling and looks very upset. I don't want to practice long abdominal muscles. It's best to lie down and lift your legs before going to bed.

1. Lie flat on the bed, take off the pillow and put your hands at your sides.

2. When both feet are lifted off the bed surface at the same time, the included angle between the legs and the bed surface is kept at 15-20, and the abdominal muscles are tightened. Try to stick to it, the longer the better, and the leg lifting time can be gradually extended. Every group 10 times, every day 1-2 groups.

P.S. You can practice the above six movements selectively according to your own situation. It is suggested to stick to "Little Swallow" and "Clock Movement" every day. In addition, physical training depends on persistence, and the above movements are not difficult, but it is difficult to persist in completing them every day. I believe that as long as you have perseverance, you will soon see the effect ~ Come on!