Chest exercises
Action 1: This posture requires the waist and back to be close to the ground to protect the lower back.
1, lie on your back, hold a dumbbell in each hand, bend your elbows at both sides of your head, cross your legs and bend high.
Raise your hand towards the ceiling. Pay attention to straighten your wrist and keep your whole arm in a straight line. Repeat 2 groups 10 times.
Action 2: Please lie flat on the ground so that your head, back and hips are on the ground.
1. Hold a dumbbell in each hand, lift it straight to the ceiling, cross your legs and bend your legs.
2. Put your hands behind your head slowly, and pay attention to speed control. If you are too fast, you will not be able to exercise the muscles in your chest. Repeat this action for 3 groups 10 times.
Action 3: This action can not only exercise the chest, but also exercise the shoulders and arms.
1, sit cross-legged, and prepare a small pillow to be sandwiched between your hands, with your hands flat.
2. Squeeze the pillow in the middle with both hands, feel the force on the chest, hold it for 1 ~ 2 seconds, and then release it. Group 2 repeats this action 20 times.
Action 4: Push-ups
Different from ordinary push-ups, prepare a thick stack of books, put your feet on it, and then do push-ups. This action is two groups 10 times.
Back exercises
When doing back exercises, please check your posture at any time and be careful not to bend your back.
Action 1:
1, prone, body tightly against the ground, hands on your head.
2. Slowly raise your head and let your chest leave the ground. Be careful not to push too hard. Then fall back, please control the speed. Repeat this action for 2 groups 15 times.
Action 2:
1, legs bent apart, upper body slightly leaning forward, back straight, hands holding dumbbells on the side.
2. Lift your hands to both sides and feel the force of your back muscles. Group 2 repeats this action 20 times.
Action 3:
1. Stand with your legs together and your hands behind your head.
2, chest forward, the lower body remains unchanged, repeat this action for 3 groups of 20 times.
In fact, Duoyan Zheng, the goddess of weight loss, also has a set of special waist-thinning exercises! Let's have a look!
Duoyan Zheng Shouyao First Group
1. Inhale: the back of your hand is up, your hands are straight at shoulder height, your legs are stacked up and down, as close as possible to the ground, and your lateral abdomen and waist muscles.
2. Exhale: Bend your knees and stand together while holding your arms above your head. At this time, straighten your waist and concentrate on your torso and knees. Tiptoe can exert force on the inner thigh and help maintain muscle contraction.
Duoyan Zheng Shouyao No.2 Group
1. Inhale: slowly release your movements, lie flat and relax your muscles. At this point, the right foot pulled to the chest remains in the air and cannot touch the ground.
2. Exhale: Take the posture of step 1. While exerting strength on the upper and lower abdominal muscles, pull the straight right foot to the chest, wrap your hands around your knees and try to support your upper body.
Repeat step 1 ~ 2, and switch sides for a specified number of times.
Duoyan Zheng Shouyao Third Group
1. Bend your knees and lie on your back, feel the axis of your body and adjust your head position. Open your legs, as wide as your pelvis, look at the ceiling and relax. Keep your arms straight up, put your hands together and keep the distance between your arms as close as possible. Remember to tuck in your abdomen at this time, don't bend over and don't move your pelvis.
2. Breathe, like nodding your head and shoulder blades off the ground and lift them up. Then keep breathing and move your arms obliquely upward, that is, in the direction of the outside of your knees, about 2 cm higher. Then inhale and slowly return to the original position. Don't make your neck uncomfortable when lifting, and relax around your shoulders in advance. Keep breathing smoothly and repeat the movements 1 and 2 3 ~ 6 times.
Duoyan Zheng Shouyao No.4 Group
1. Inhale: Take the posture of step 2 first. The upper body rotates in the opposite direction to the lower body and presses down, the right hand touches the ground, and the left hand straightens forward, so that the muscles of the side waist and trunk are stretched.
2. Exhale: The upper body leans towards the left leg and stretches the muscles of the side waist and trunk as much as possible. At this point, the arm is straight and in line with the shoulder. Note: The lower body is fixed.