Method 1: Train the front thigh and buttocks.

1. Open your feet shoulder width, slightly open your toes and knees, hold your waist with your hands, and keep your whole body in a semi-squat posture. Then press down, keep the upper body balanced, and finally return to the starting position. If you want to exercise your hips, just open your feet slightly, which is greater than the width of your shoulders. Complete 4 groups, 25 ~ 35 in each group. Rest for 20 seconds.

2, action self-check: the knees should be kept relaxed, and the hips should not be lower than the knees. When the body is pressed down, the back should always be straight, and you can't bend or lean forward, otherwise it will cause lumbar muscle strain. Pay attention to breathing at the same time, suck down and spit up.

3, body shaping advantage: tighten the front thigh and hip muscles. Increase muscle endurance and exercise cardiopulmonary function.

Method 2: arm extension training.

1, legs apart, front legs slightly bent, rear legs straight, one hand supported on the chair, the other hand holding the mineral water bottle, elbow joint close to the waist, forearm straight back in the direction of the big arm, lift up, and put it down in a straight line with the shoulder as far as possible. Complete 4 groups alternately with both hands, 20 ~ 30 in each group.

2. Action self-inspection: Take one arm as the fulcrum, keep the other arm straight, and complete the action at a constant speed when raising the arm.

3, body shaping advantages: not only can tighten the muscles of the entire arm, but also pull up the ligament of the arm.

Method 3: Ms. Push-ups.

1. Knee on the ground and stand on tiptoe. Hands are shoulder width apart, arms support the whole body, and then the body slowly bends forward so that the upper arm is flush with the body. Complete 4 groups in each group 15 ~ 20. After two or three weeks of such training, you can upgrade to push-ups with your knees off the ground.

2, action self-check: this action should keep the upper arm close to the sides of the body when bending the elbow, and keep parallel with it. Keep elbows bent, arms straight and at a constant speed.

3, body shaping advantages: exercise the strength of the arm, practice the endurance of the arm muscles, but also tighten the muscles of the lower abdomen and legs, so that the body is more explosive.

Method 4: Tighten the triceps exercise

1, sit up straight in the chair with your legs slightly apart, keep your upper body straight, lift your arms straight, and put two mineral water bottles together. Then keep the upper arm still, and the lower arm naturally bends back 90 degrees. Return to the starting position in two seconds. Complete 4 groups, each group 15 ~ 20, and each group can rest for 20 seconds between actions.

2, action self-check: this action should always keep two mineral water bottles close together, the upper arm as close as possible to the ear.

3, body shaping advantage: the upper arm that can't be exercised at ordinary times will have a slightly sour feeling in the triceps muscle through this group of training, which will help tighten the fat of the upper arm.

Method 5: Rear thigh hip training

1, feet open back and forth in a lunge, hip width. Take a big step back and bend 90 degrees, hold your waist with your hands, and your upper body is perpendicular to the ground. When lifting the upper body at a uniform speed, pay attention to straighten the hind legs and keep the knees of the front legs bent. Then return to the starting action at a constant speed. Complete 4 groups of 20 to 30 each.

2, action self-check: keep the upper body balanced, the initial action should keep the hind legs bent, the knees can not touch the ground.

3, body shaping advantages: effectively modify the thigh and hip lines.