Just look up! Be sure to lift your head hard and feel your chin and neck tighten. Stop for 5 seconds and put it down. Do it 20~40 times a day. You will see the effect in a week.

Medial upper arm:

Two small dumbbells (mineral water can be used instead), hold them in your hands, lift your arms close to your ears, and then bend your elbows and straighten your arms. Do this for a while. Do 3 groups every day, one group is 15.

Back thinning:

1.

Prepare two dumbbells, stand with your arms drooping naturally, hold the dumbbells, lift things backwards with your upper arms, and lift the dumbbells to your chest. 15 as a group, do 3 groups every day.

2

.. Stand with your arms down naturally, hold the dumbbell in your palm and lift it back. Keep your arms straight when you do this. 15 as a group, do 3 groups every day.

Both of these movements can be exercised on the back, but it is difficult to reduce the fat on the back, so it is difficult to fully exercise this part in general exercise. MM needs to persist for a while.

Upper abdomen:

The upper abdomen is the stomach. The easiest way is sit-ups. Attention, not sit-ups! If you sit up when doing this action, it is not good for your spine. Don't put your hands behind your head when doing this. Just cover your ears with your hands, or you will hurt your cervical spine. Do at least 3 groups every day, with 20 in each group.

Lower abdomen:

It is "little belly". Lie flat, legs straight, feet together, slowly lift, make a 90-degree angle with your body, and then slowly put it down. This action will be very tiring, but it can reduce the fat on the front side of the thigh. Do at least 2 groups every day, one group 15.

Waist reduction side:

1

One is to shake the hula hoop (aerobic exercise lasts for 30 minutes before you start to consume fat, so exercise for at least 30 minutes). After a week, you obviously feel the muscles on both sides tighten.

2.

Stand with your feet slightly wider than your shoulders, your arms flat and your body "big". Then bend your back, touch your left ankle with your left hand, then stand up straight and switch to the right. When you do it, you will feel the muscles on both sides of your waist stretched. Do a group of left and right, do 30 a day.

Reduce hips:

Lie prone on the bed, straighten your legs, do swimming, lift your legs alternately, move slowly, and don't leave the bed with your crotch. Once or so, 15 is a group, and 3 ~ 4 groups are done every day.

Hip reduction:

Side kick. Stand, lift your left leg to the side and keep your knees forward. Slowly lift it to the highest position you can bear, and then slowly put it down. The lower side of 15 is a group, and 2 ~ 3 groups are done every day.

Thigh reduction: