1, hip slimming method
1. Gluteus maximus contraction
Efficacy: Contraction exercises gluteus maximus.
Practice: Stand with your hands on the back of the chair, straighten your right leg, press your instep and lift it back to the limit. Keep the right leg straight and press the instep, then lift it forward, counting 1 time, and change feet after doing it for 30 times in a row.
Reminder: legs, knees and toes should be straight, not bent, and the upper body should be straight.
2. Exercise the gluteus medius
Efficacy: strengthen gluteus medius muscle and modify leg lines.
Step 1: land on the left side of your body, touch the ground with your hands, and don't lean back. Lift your right leg and straighten it forward, at 90 degrees to your body, without landing your right foot.
Step 2: Then kick the right foot to the limit, count 1 time, * * * do1time, and then do the other side.
Reminder: keep your upper body stable and don't shake when you do it.
Beautify hip lines
Efficacy: Stretch crotch and beautify hip lines.
Practice: stand with your hands akimbo, straighten your left foot and take a big step backward, so that the knee of your right foot in front is bent 90 degrees, and then take back your left foot and change it to your right foot, counting 1 time, * * * 30 times, with rhythm on both sides.
Reminder: It is not advisable to bend your knees over your toes. When doing this, pay attention that your knees and toes should face straight ahead.
2, thin arm movement
1. Turn around and straighten your arms.
Hold your chest and abdomen, keep your body upright, then open your feet shoulder-width apart and straighten your palms outward. With the strength of the arm, both hands do inward and outward circles at the same time, 30 times at a time, 30 groups 15 minutes a day, for about a month. This action can effectively reduce the fat inside the arm.
Straighten your arms.
Hold your chest and abdomen, keep your body upright, open your feet shoulder width, and then cross your arms up and down. Remember to straighten your arms as much as possible when you do it, and don't bend them. Otherwise, it will not work. Similarly, do it 30 times at a time, and do 30 groups 15 minutes every day for about a month.
Straighten your back and bend your arms.
Half kneeling on the mat, support the ground with your knees and hands, remember that your hands are shoulder-width, slowly bend your arms to the limit, keep your back straight, don't hunch over, and your body can't land, then slowly straighten your arms, * * * 30 times, 15 minutes a day, for about a month.
Bend and massage lymph.
Bend your elbow, raise your right hand, then press your left hand on the muscles of your right arm, exhale and press for 30 seconds, then repeat the action on the other side, being careful not to push too hard. * * * Do it 40 times a day for 5 minutes each time for about 2 months.
Put your hands on your chest
Hook your hands up and down and put them on your chest, then try to open your chest, and pull your left and right hands in opposite directions. Repeat this for 20 seconds, and then switch the positions of your left and right hands up and down. Each hand completes 1 time to complete a group, and the whole set of actions is repeated for 5 times. Do 10 minutes every day for about a month.