Hips, this set of movements is very simple, but by burning calories repeatedly, four movements can make you "sweat" in a few minutes. You only need to prepare 2 kilograms of dumbbells, if not, find a magazine or a big mineral water bottle filled with water instead. ?
Action 1: Kick diagonally and start lying on the mat with your right elbow on the ground, your arm flat on the floor and your left hand on the floor. The left knee is slightly suspended, the left leg is kicked back and up at a certain angle, and the foot is bent; Hold this action for two seconds. Then bend your knees, retract your legs and land on your knees. Tip: accumulate energy by turning the heel during exercise, extend the leg line from the hip to the heel, and squeeze the upper part of the hip. And keep the core tight, and change legs after doing 10 times. ?
Action 2: bend your knees, lift your legs and lie on the ground, with one elbow on the ground to support your head (the other hand is stable on the ground, as shown in the picture). Knees together, bent 90 degrees, hips folded, waist extended. Lift your thighs and then lower them, keeping your knees bent. Repeat 15-20 times. Turn around and switch to the other leg.
Action 3: Bend your knees and turn around in the same starting position as Action 2, and lift your thigh about 10cm away from your calf. Keep your knees bent, and then draw circles forward, upward and backward. Tip: Keep the core of the body tight and keep the pelvis stable. Do 15-20 times, and then change direction-first backward and then forward. Then turn it over and switch legs.
Action 4: Sit and lift your hips and start to stand, with your legs and feet together and dumbbells in front of your body. Kneel down, just like sitting in a chair. Then lift the heel of your right foot, put the center of gravity on your left foot, and lift and put your hips down. Do 10-20 times, change sides, lift the left heel, and repeat. Tip: Put your weight on your heels when lifting your hips. At the same time, tighten the abdomen, open the chest, and then let the body go down as far as possible without deformation. "
Thigh, this set of movements does not need professional coaches or complicated equipment, and these simple and effective slimming movements can be completed at home.
Action 1: Prepare posture. First lie flat on the ground, and then put the rolled yoga mat under the back scapula. Put your hands behind your head and bend your feet. Raise your hips to a horizontal line with your back, then push your body back to almost straightness with the strength of your calves, and then push it back forward, during which your abdomen will feel slightly trembling. The whole action 1 set, * * * repeated 4 times. Note: the whole set of movements should not be rushed, and it needs to be moved slowly to achieve the best effect. ?
Action 2: Prepare the posture, move the position of the yoga mat down, put it in the concave position above the hip for support, and then lie flat backwards. Slowly lift your legs into a straight line, then stretch them to the maximum angle, and press the toes of one leg close to your body down to stretch the calf muscles. Keep it at the maximum angle for about 3 seconds, then slowly return your legs to the midpoint and switch directions. The round trip is 1 set, * * * repeated 10 times. Note: when stretching your legs back and forth, keep them straight and don't bend. ?
Action 3: Continue the last action, keep the basic posture, but add some changes. Both legs also stretch back and forth, but the straight forward leg bends when it contracts, while the other leg keeps falling straight, and the toes point forward at the same time. The round trip is 1 set, * * * repeated 10 times. Note: when the middle points alternate, don't bend your legs at the same time, otherwise you will lose tension and affect your grades.