Step one, chair fuck
This action needs a chair to complete, which tests the strength of hand support, moves shoulders and stretches backwards. For those girls with cat backs, it is very correct.
1 Shallow step sitting in a chair (thighs hanging)
The second step is to support your hands on the edge of the chair, keep your hips away from the chair and move your fingers forward. Hands perpendicular to shoulders, legs forward, knees at 90 degrees.
The third step is to close the abdomen, stretch your chest forward and straighten your knees. Use shoulder and back strength consciously, and be careful not to bend your back.
Step 4 Raise your head naturally, straighten your neck naturally, and keep your posture 10 second.
The second trick is to cross your hands.
This action is relatively simple, but it is quite effective for losing weight in the waist and abdomen. The key point of the action is that the lower waist is deep and the wrist is extended upwards, which is conducive to stretching muscles and promoting fat burning.
Step 1 Legs are shoulder width apart and knees are slightly bent. Put your hands straight on your chest.
Step 2 While inhaling slowly, touch your left foot with your right hand and straighten your left hand upward. At this time, it is necessary to consciously prevent excessive lumbar anterior concavity or posterior concavity. Knees should not exceed toes.
Step 3 While exhaling slowly, return to the action 1 and then do the same action on the opposite side. Do 1-3 twice, each time 15 times.
The third trick is to support the rotation with one hand.
This action is more difficult. It is more painful to support the body directly with elbows when it is not suitable for the trunk, and it is more difficult to maintain balance. However, the action effect is very good, and you can achieve the effect of reducing fat by doing three actions each time, which is also helpful for shaping.
Step 1 Move the hips to the right from the sitting position (kneeling on the ground in ancient times).
Step 2 The right waist is close to the ground, the right elbow supports the body directly below the right shoulder, the legs are straight, and the fingertips of the left hand touch the left ear. The position of the right elbow, the position where the fingertips point, and the posture where the heels are together are basically as shown in the figure. Try to imitate them.
Inhale slowly and leave your right waist off the ground. Don't touch the ground at this time, and straighten your back consciously.
The fourth step is as shown in the figure, and the left elbow slowly approaches the ground. Repeat 3-4 actions 3 times, and do the same on the side. You can get used to it 2-3 times a day.
The fourth trick is to squat and lift the bell.
Efficacy: Consume whole body fat and exercise thigh muscles, upper arms and back.
Step 1 Open your feet shoulder-width, point your toes outward, hold a dumbbell of 1kg with both hands, bend your forearm to make the dumbbell lean against the outer end of the clavicle, and squat down as if sitting in an invisible chair.
Step 2 Keep your upper body still and * * * continue to sit back until * * * is parallel to your knees.
Step 3: straighten your knees and stand with your hands straight to the ceiling. Repeat step 1~3, 15 times for 1 group. Every time you finish 1 group, you can rest for a few seconds, and do 3~5 groups according to your personal ability.
Reminder: Dumbbells can be replaced by 600c.c mineral water, and beginners can put chairs behind * * * to prevent the center of gravity from being unstable.
The fifth trick is to swing from side to side.
Efficacy: Aerobic rhythm all over the body makes the muscles of arms and back stronger.
Step 1 Stand, hold the dumbbell and bend your elbow so that the height of the dumbbell is on both sides of your neck. Take the first 1 step forward with your right foot, slightly bend your right knee, turn your left foot backward, and keep your toes 45 degrees outward, and keep your upper body forward.
Step 2: Swing your right fist, stretch your arms and twist outward, while driving your right torso forward slightly.
Step 3 Keep the lower body still, retract the right fist, change the left fist, and repeat the same action. Do left and right 100/group, and do 3~5 groups according to personal ability.
Reminder: When punching, your eyes look straight ahead and your chin is miniaturized.
The sixth trick is to pass the ball on tiptoe.
Efficacy: Exercise the core muscles, make the arms firm and train the sense of balance.
Step 1 Stand on your chest with gravity balls in your hands. If there is no gravity ball, you can replace it with a small watermelon or 1 liter mineral water, and your left toe will stand on tiptoe slightly.
Step 2 Swing the ball diagonally upward to the left for four consecutive times, and then diagonally upward to the right for four consecutive times.
Step 3 Next, hold the ball with both hands and swing it diagonally downward to the right for 4 times, and then swing it diagonally downward to the left for 4 times.
Step 4: Go back to step 1, swing forward for four times, and then change the toes of your right foot to repeat the action in step 1~3, counting as 1 group, and do 3~5 groups according to your personal ability.
Reminder: keep your arms steady and don't shake your body when you swing. It is convenient to see the direction of arm swing.