1, thin waist, thin legs and thin abdomen
1. Arms around
Exercise area: back and arms.
The legs are slightly wider than the hips, the knees remain soft, the hips remain motionless, and the left arm is raised over the head to the right, while the right arm is left. As shown in the picture, the hips lean forward parallel to the ground, and then the arms exchange exercises, and each arm does 20 exercises.
Kneel on one knee
Exercise parts: waist, abdomen and arms.
Kneel on the ground, keep your arms vertical to the ground, keep your back horizontal, and then slowly move your left knee to the chest, as shown in the figure, keep your right leg and thigh vertical, do 20 movements, and then change your legs and repeat the movements.
Scissors legs
Exercise site: legs
Sit your legs straight and lean back slightly, and support your center of gravity with your forearms and elbows, so that your lower leg is scissors-legged, and your left leg is slightly higher than your right leg, as shown in the figure. Then change the right leg, repeat the exercise under the left leg until the calf is sore, and change the leg 20 times a day.
Lie flat on your legs
Exercise area: hips and legs.
Lie on your left side with your legs straight. Your left elbow and forearm support your center of gravity. Your right knee bends in front of your left thigh. At the same time, put your right arm on the knee where your right leg is bent, and raise your left leg as high as possible, as shown in the figure. Then slowly put down your left leg, do leg lifting exercises 20 times a day, and then repeat the exercises on the other side.
Step 5: Kneel on one knee.
Exercise areas: legs, hips, back and arms.
Kneel your legs on the ground, keep your arms straight, keep your back and head level, and then slowly lift your left leg, not higher than the height of your hips, as shown in the figure, do 20 leg lifts up and down, and then repeat the action with the other leg.
6. Zamabu
Exercise parts: thighs and back
At first, tie a left leg back and forth, keep the left thigh parallel to the ground, bend your knees, raise your arms, and put your hands on your shoulders, as shown in the figure. Try to keep this posture, let your body move to the left and right by the strength of your back bones, and then do sideways movement to the left and right. This is a set of exercises, 20 sets a day, and then repeat the exercises with different legs.
Lift your hips
Exercise parts: thighs and back
Lie flat on the ground, bend your knees, put your arms straight at your sides, and put your feet flat on the ground. Then slowly lift your hips, keeping your shoulders and knees in a straight line, as shown in the figure, slowly return to the starting position, do 20 hip lifting exercises, and finally do the exercises like 10 quickly.
8. Stand up.
Exercise parts: waist, abdomen and arms.
Sit on the ground with your knees bent, your feet flat on the ground, your arms at both sides of your body at 90 degrees, your waist and abdomen closed, your back tilted back at 45 degrees, and your right arm straightened forward, as shown in the figure. Keep this posture and move your left arm back and forth for 20 times.
9. Hold out your arms.
Exercise parts: arms, shoulders
Stand on your feet, relax your knees, straighten your arms outward, bend your wrists and knees at the same time, and sit forward and backward with your arms in a circular motion, as shown in the figure, circling 20 times forward and 20 times backward.
The above nine thin-waisted and thin-legged abdominal aerobic exercises will make you slim down, with thin waist and thin arms, and get twice the result with half the effort. Let's act quickly!
2, stovepipe method
1, walking at 8: 00 a.m.+small gymnastics
A busy day has begun, and the plan of the day lies in the morning, so let's start with beautiful legs in the morning.
When getting a lift at the station, pay attention to the correct walking posture, that is, hold your head high, walk with the strength of your waist, straighten your back, tuck in your abdomen, tighten your hips, land your heels first, and maintain a certain speed. By grasping these essentials, you can beautify your legs when you walk.
After getting on the bus, if you have a seat, you can exercise easily. The legs are set at 90 degrees, the heels are fixed, and the toes swing up and down repeatedly. This action can exercise the muscles of the calf and make the calf lines more symmetrical.
If you don't have a seat, you can practice small gymnastics: stand at attention, lift any foot, cross inward, press lightly, hold for 10 second, then change the other leg and pay attention to the body center. If it is difficult to keep your balance, you can put your hand on the post.
2, sedentary chair stovepipe method
Sitting at a desk during the last shift, the legs are easy to get fat due to lack of exercise. You can take advantage of the opportunity of sitting to do some exercise to achieve the dual effect of eliminating fatigue and stovepipe.
1. Sit in a chair, hold both sides of the chair with both hands, fix your body, lift one foot and straighten your knees for 30 seconds. Then do the same thing with the other foot. It should be noted that the position of the knee should not move while straightening the knee.
2. Sit in a chair, hold your chest out, cross your legs, and land on your toes. The upper leg presses down hard and the lower leg pushes up hard. After about 10 second, do the same thing again 10 second, 2-3 times. You don't have to hold your breath to do this action.
3, stovepipe exercise at home
Resting at home or watching TV can be used to do leg exercises.
1, what ballerinas often do is to lift one leg forward 90 degrees, straighten the instep, and then slowly move sideways, doing each leg 20 times. Sticking to this action can not only thin legs, but also be symmetrical.
2. Beautifying the curve of the calf is a very effective action: lie flat on the ground, put your hands on your sides, straighten your legs and tighten them, alternately exercise your instep for 20-30 times, then take a rest and repeat it twice.