STEP 1: Open your feet shoulder width, straighten your spine, and look straight ahead. Make a fist with your hands slightly, raise your arms forward parallel to the ground and stand still.
Step 2: Take a deep breath, hang down your arms naturally, inhale and squat in a controlled way, and stand well when your thighs are parallel to the ground. Hold 10 seconds before moving on to the next action.
NG action: Be careful not to lean forward too much when squatting. Your whole foot should firmly grasp the ground, and your heel can't be raised.
Step 3: Exhale, stand up straight slowly, control your legs, and at the same time, raise your arms again before self. Return to the original position. Note that in the process of getting up, don't put your knees together and don't push inward, but try your best to push your thighs and tighten your calves. Legs straight up and down.
Second, lift your hips and slim your waist.
Training: Upper abdomen
Keep your feet shoulder-width apart and your heels as close to your hips as possible. Cross your hands on your chest, tighten your jaw, slowly leave the bed for 30 degrees, and then slowly fall down.
Hip lift: training: lower abdomen
Lie flat on the bed, lift your legs straight, put your arms close to the bed surface, slowly leave your hips 10 degrees, and then slowly recover.
Two-pronged approach: training: upper abdomen
Sit by the bed, support your hands backwards, lift your legs, bend your knees, exhale slowly, raise your hands and control for one minute.
Special note: Do the following actions in 3 groups, each group 15-20 times, and stick to it for a few days, and obvious results will appear.
Shaping shoulders: Exercise can make shoulders curve elastic, and daily exercise can make shoulders younger.
1。 Dumbbell exercise
Using dumbbells to do side lifts can exercise the deltoid muscles of the shoulders, eliminate excess fat and make the shoulders show beautiful curves.
Steps:
Stand with your feet together, your back doesn't need to be straight, your upper body leans forward slightly, and your hands hold dumbbells, which naturally droop. When exhaling, raise your hands to both sides, bend your elbows slightly and lift them to shoulder height. When inhaling, put your hands down and do 3 groups.
2。 Knee elbow push-ups
Push-ups are not only a patent for men's self-cultivation, but also good for women's shoulders.
Steps:
Lie on the ground, put your arms straight at your sides, slowly support your body with your elbows and knees, and then put it back on the ground. Repeat 15 times, take a break, repeat 15 times.
3。 Bend your elbows and lift your body.
Finding some auxiliary tools and doing some simple exercises can also play a certain role.
Steps:
Find a chest-high bar similar to the horizontal bar, hold it backhand, lean at an angle, bend your elbow and lift it up, and then relax. Repeat this way 15 times, take a break, and then repeat 15 times.
4。 Wash your shoulders and do some exercise.
When brushing your teeth, you can also do something for your beautiful shoulders.
Steps:
When brushing your teeth, your legs are shoulder width apart, stand on tiptoe, tighten your hips, lift your shoulders up, and then put them down. It feels like holding your breath and lifting something high, then putting down your heels, swinging your shoulders a few times and relaxing your muscles.
5。 Bathtub shoulder exercises
When taking a bath, proper exercise and reasonable breathing can not only relieve fatigue, but also help to contract shoulder muscles, killing two birds with one stone.
Steps:
Do it in the bath, so that the water flow is less than 2/3 of the calf, sit in the bathtub, straighten your legs and exhale; While inhaling, bend one leg, forcibly lift the arm and make the upper body lean forward, and touch the knees, calves and feet of the bent leg for 7-8 seconds; Repeat your legs in turn to help tighten your shoulder muscles.