Action 1: train the front thigh and buttocks.

Keep your feet shoulder width apart, spread your toes and knees slightly outward, hold your waist with your hands, and keep your whole body in a semi-squat posture. Then press down, keep the upper body balanced, and finally return to the starting position. If you want to exercise your hips, just open your feet slightly, which is greater than the width of your shoulders. Complete 4 groups, 25 ~ 35 in each group. Rest for 20 seconds.

Action self-check: keep your knees relaxed and your hips should not be lower than your knees. When the body is pressed down, the back should always be straight, and you can't bend or lean forward, otherwise it will cause lumbar muscle strain. Pay attention to breathing at the same time, suck down and spit up.

Body-shaping advantage: tighten the muscles of the front thigh and buttocks. Increase muscle endurance and exercise cardiopulmonary function.

Action 2: Stretch your arms for training.

Legs are separated back and forth, front legs are slightly bent, rear legs are straight, one hand is supported on the chair, the other hand is holding a mineral water bottle, the elbow joint is close to one side of the waist, and the forearm is straightened backward in the direction of the big arm, lifted upward, and put down in a straight line with the shoulder as far as possible. Complete 4 groups alternately with both hands, 20 ~ 30 in each group.

Action self-inspection: Take one arm as the fulcrum, keep the other arm straight, and complete the action at a constant speed when raising the arm.

Fitness advantage: Not only can you tighten the muscles of your whole arm, but you can also pull up the ligaments of your arm, making you confident all summer.

Action 3: Ms. Push-ups.

Knee on the ground and stand on tiptoe. Hands are shoulder width apart, arms support the whole body, and then the body slowly bends forward so that the upper arm is flush with the body. Complete 4 groups in each group 15 ~ 20. After two or three weeks of such training, you can upgrade to push-ups with your knees off the ground.

Action self-inspection: This action should keep the upper arm close to the sides of the body and parallel to it when bending the elbow. Keep elbows bent, arms straight and at a constant speed.

Fitness advantages: exercise the strength of both arms, exercise the muscle endurance of both arms, and tighten the muscles of the lower abdomen and legs to make the body more explosive.

Action 4: Tighten the triceps.

Sit up straight in the chair, legs slightly apart, upper body straight, arms straight up, two mineral water bottles close together. Then keep the upper arm still, and the lower arm naturally bends back 90 degrees. Return to the starting position in two seconds. Complete 4 groups, each group 15 ~ 20, and each group can rest for 20 seconds between actions.

Action self-check: This action should always keep two mineral water bottles close together, and the upper arm should be as close to the ear as possible.

Body shaping advantages: Through this group of training, triceps will feel slightly sour, which will help to tighten the fat on the upper arm and bid farewell to the annoying "butterfly sleeve" completely.

Action 5: Rear thigh hip training

Open your feet back and forth in a lunge, as wide as your hips. Take a big step back and bend 90 degrees, hold your waist with your hands, and your upper body is perpendicular to the ground. When lifting the upper body at a uniform speed, pay attention to straighten the hind legs and keep the knees of the front legs bent. Then return to the starting action at a constant speed. Complete 4 groups of 20 to 30 each.

Action self-check: keep the upper body balanced, keep the hind legs bent in the initial action, and the knees can't touch the ground.

Body-shaping advantages: effectively modify the lines of thighs and buttocks, and stage a tights show.