Stay on your back with your feet shoulder width apart. First, lift your right foot up 10CM, hook your toes inward, pause for a second, and then gently put it down, paying attention that your heel can't lean against the bed. When finished, change your left foot and repeat the same action. A set of actions is repeated five times.
Effect: It can not only effectively reduce the loss of meat on both sides of the stomach, but also tighten the legs and make the lower body slimmer.
The method of thin abdomen practice posture 2:
Raise your right foot as high as possible to the upper left, pause in the air for a second, then put it down, and then change your left foot when you are finished. Pay attention to the knee can't force, in order to achieve the expected stovepipe effect, and don't strain the leg muscles too reluctantly. Repeat this action 5-7 times.
Effect: It can tighten abdominal and leg muscles.
The method of thin abdomen practice posture three:
Keep lying on your back, hold your knees tightly with your hands, bend your thighs to your abdomen, lift your upper body and lie down gently. Repeat this action for 5- 10 times.
Effect: it can effectively strengthen the strength of the chest and waist, and shrink the waist without losing meat.
The method of thin abdomen practice posture four:
Keep lying on your back, with your legs shoulder width apart. Bend your arms at a right angle of 90 degrees, stick to the ground, and palm up. Bend your left knee and straighten your upper body so that your right elbow can touch your left knee. Change the right leg, and one group repeats the same action.
Repeat 2-3 groups, each group 10 times.
Effect: Enhance abdominal strength and tighten thigh muscles.
The method of thin abdomen practice posture five:
Keep lying on your back, with your legs shoulder width apart. Hold the dumbbell with both hands and lift it directly above your chest, keeping your knees straight and not bending. Then adjust your breathing and slowly twist your upper body left and right. Left and right 10 times as a group, repeating 2-3 groups.
Effect: Stretch the muscles on both sides of abdomen and improve abdominal relaxation.
The method of thin abdomen practice posture six:
Lie on your side and clamp the cushion with the strength of your legs and stomach. Put your hands on the ground and keep your body balanced. Look up and look straight ahead. Adjust your breathing, hold the cushion with your legs and lift it up. Only by moving slowly can we achieve the ideal slimming effect. 10 actions are grouped, and 10 actions are repeated.
Effect: effectively contract the muscles of abdomen, thigh and calf, and make the legs slimmer.
The method of thin abdomen practice posture seven:
Lie on your back with your legs straight and your heels together. Hands akimbo, eyes looking straight up, adjust breathing, slowly bend your knees to your chest, and finally slowly put down and straighten your legs. 15 times as a group, repeating 2-3 groups.
Effect: make the abdominal muscles more compact and effectively improve abdominal relaxation.
The method of thin abdomen practice posture eight:
Lie on your back, legs spread out, shoulder width apart. Keep your arms straight, keep your elbows close to your ears, lift your left leg and your right hand to straighten your upper body, so that your right hand touches the toes of your left leg 7 times each, and repeat 2-3 groups.
Effect: Effectively eliminate abdominal protrusion.
The method of thin abdomen practice posture nine:
Prepare two pairs of rubber bands. Legs are shoulder width apart. Then step on one end of a pair of rubber bands with both feet, cross the rubber bands left and right, and hold the other ends of the two pairs of rubber bands with both hands. Keep the lower body still and twist the upper body left and right. Pay attention to stand up straight and don't lean forward. 20 times as a group, repeat 3-4 groups.
Effect: Stretch the waist muscles to make the waist tighter and slimmer.
The following three groups need warm-up activities: relax the whole body, keep the lower body still, and twist the upper body slightly from side to side. Repeat left and right 16 times.
The method of thin abdomen practice posture ten:
Lie on your back with your hands open at your sides and palms down. Keep your upper body still, bend your knees and lift vertically upward. Then swing your legs and knees together to the left and stick to the ground. The right shoulder must be close to the ground and cannot be lifted. After restoring supine posture, swing your knees to the right according to the same essentials. One group left and one group right, repeat 8 groups.
The method of thin abdomen practice posture eleven:
Lie on your back with your legs together. Put your hands on your sides naturally. Slowly straighten your legs up with the strength of your hands and abdomen until they are at right angles to the ground. People with bad waist can bend their knees. Repeat this action, group 8.
Results: These two sets of movements are designed for abdomen, and the organic combination of the three can effectively reduce abdomen and play a certain health care role for people with weak waist.
Skinny leg method
1. Legs together, feet on the steps. Try to lift your heels up with your feet and stand upright on the edge of the steps. Then slowly and continuously contract the calf muscles upwards, and then fall down when the calf is shaking. At the same time, try to press the heel down so that it falls below the level of the steps, but don't touch the ground. Lift your calf when it's shaking. Try to do this action repeatedly.
2. The left leg lunges forward, and the left foot tries to lift the heel upward; Try to straighten your right leg backwards, with your feet on the ground and your toes forward. Then slowly press down hard until the leg muscles tremble and grieve, then change the lunge of the right leg and do it repeatedly.
3. Lift the heel of the left foot upright, lift the right leg straight forward, hook the foot upward, pause, and straighten the foot surface until the leg muscles tremble and grieve; Then change your right foot and lift your heel upright, and lift your left leg repeatedly.
4. according to your actual physical condition, lift your feet, open your legs and squat as much as possible. This action can not only lengthen the calf muscles and ligaments, but also return your beautiful ankle. Your upper body should be straight, put your hands in front of you naturally, inhale when lifting your heels, exhale when squatting, and then breathe naturally.
5. Raise your hands straight to the top of your head, stretch upward as far as possible, inhale at the same time, put your feet together in an S-shaped curve, exhale, breathe naturally, and fantasize about sitting in a chair. This action can stretch the whole leg muscles, and if you find it difficult, you can open your feet slightly.
6. Stand with your left leg slightly bent and your right leg wrapped around your left leg from the front. Hook your left ankle with your right foot. The arm is shoulder height, the big arm and the small arm are bent at 90 degrees, and the right arm is wound from the front of the left arm to the palms of both hands. The body is S-shaped. (It can also be reversed) Doing this action often can promote blood circulation in the legs, not only improve the body curve, but also relieve varicose veins in the legs.
7. Sit on the mat with your upper body straight and your legs straight. Inhale and lift your left leg at a 45-degree angle to the ground. Exhale, grab your left foot with both hands and breathe naturally. or vice versa, Dallas to the auditorium This action is simple but effective. Pay attention to straighten your back when you do it.
8. Stand, bend your right leg, and let your right foot step on the inside of your left thigh (if you can't step on it, step on the inside of your left knee). At the same time, raise your hands to the top of your head and stretch as far as possible. or vice versa, Dallas to the auditorium Doing it often can make people stand up straight and is good for joints.
Life care:
As we all know, miscellaneous fruits are rich in vitamin C. In fact, they are also rich in cellulose. Fiber absorbs water and expands, which can produce satiety. In addition, fruit fiber can increase the speed of decomposing fatty acids and prevent excess fat from thickening the legs.
Bananas are rich in nutrition.
Coke, a little high in calories, can actually be used as a dinner. It contains a lot of potassium, but low in fat and sodium, which meets the nutritional needs of beautiful legs.
Tomato removes leg fatigue;
It has diuretic and analgesic effects. Beautiful women who need to stand for a long time can eat more tomatoes to relieve leg fatigue. It is suggested that tomatoes should be eaten raw as much as possible, which can retain nutrition to the maximum extent, and can also be made into salad or juice.
Spinach can prevent wrinkles in the legs.
Eating more spinach can make blood circulation more active, send fresh nutrients and oxygen to the legs and restore the vitality of the legs. Afraid of dry and rough skin and wrinkles in legs, please learn from Popeye and eat more spinach!
Celery can prevent lower body edema.
Contains a lot of colloidal calcium carbonate, which is easily absorbed by the human body and supplements the calcium needed to straighten the legs. Celery is good for the heart and rich in potassium, which can prevent edema in the lower body.
Watermelon enhances your digestion.
Cool watermelon, with diuretic element "basic citrinin", can excrete salt smoothly with urine, and also has curative effect on cystitis, heart disease and kidney disease. In addition, its potassium content is quite high, so its ability to modify legs should not be underestimated.
Peanuts are good for legs and heart.
Peanut is called the king of vitamin B2, which is rich in vitamin B2 and nicotinic acid. Its protein content is very high, which can not only beautify legs, but also be a healthy food for liver diseases caused by lack of protein.