Specific steps: put your hands on the ground, kneel on the ground, stand on tiptoe and inhale. At the same time, keep your back straight, bend your hands after exhaling, lower your body, and do your fingertips forward and inward 10 times.
Bian Xiao reminded that if you can't do push-ups at first, you can reduce the difficulty by kneeling. When the push-up hands are in different positions, the lines are different. In addition to exercising the arms and chest shape, it is also helpful to eliminate the auxiliary breasts. If you want to sculpt the lines of your arms and decorate the triceps commonly known as butterfly sleeve, you can open your hands and palms shoulder-width apart and parallel. If you want to make your chest more concentrated and straight, you can narrow the distance between your hands and point your fingers inward.
2. lunge+lateral high leg lift
Hold the ball in your chest with your hands, elbows outward, step forward with your left leg, step backward with your right leg, and raise your heels into a lunge. Keep your hands still, move your body's center of gravity down, bend your left leg at right angles, squat your right leg 90 degrees, and pay attention to your knees off the ground. Then, with the left foot as the fulcrum, kick the right leg at an angle of about 45 degrees and stand up quickly. At the same time, both hands hold the ball straight forward and eyes look forward.
Effect: This group of movements can reduce thigh fat, thin thighs, exercise thigh muscles and coordinate body balance.
3. Knee bending exercises
Take the push-up posture as the initial action, with your legs together and straight, your toes pointing to the ground, and your hands straight under your shoulders. Keep your torso straight. Tighten the abdomen, stride your right foot forward between your hands, bend your knees to the ground parallel to your thighs, and keep your back extended. Press your weight on your right foot and stand up slowly at the same time. Your upper body leans forward slightly, and your left foot touches the ground. Then bend your right knee back to lunge, put your hands on both sides of your right foot, and then straighten your right foot back to lie flat. Change your left leg and repeat the same action. Repeat alternately 15 times.
If it is difficult to get up with your hands at first, you can put your hands on your knees.
4, the inner thigh is thin
The thigh is a fatty part. Thinning thighs is not difficult. Only by mastering the correct way to lose weight: abdomen and chest, feet one step and a half apart, knees and front thighs diagonally forward. Eyes forward, palms forward. While inhaling, draw a circle in the air with your hands and lift it to your head, palms together. When exhaling, put your palms together and move down to your chest. Bend your knees as much as possible, and squat so that the lower body and upper body are at 90 degrees. Place your elbow on the inside of each knee, and slowly push the knee with your elbow to open your legs. Hold the fourth movement, breathe 3~5 times, and then return to the preparation posture. Repeat 4~8 times.