Disillusionment: In the state of physical health, mental health and stable emotional life, any method of changing from XXX figure to bikini figure without spending time, energy and perseverance is a complete fantasy, and there is only one result: missing this year's bikini. What we want is a sexy bikini figure. As the saying goes, we can go wherever we want. There is no "board" that a small piece of cloth can't hang up. Find out the problem area and set the weight loss goal of 1. Delineation area: according to your dissatisfaction with body parts, it is divided into 1-4 areas. The most dissatisfied part ranks 1, which is the ranking. Most people have problem areas above 1. Your label "1" is the first problem area that you are most dissatisfied with, followed by 2-4-. Hips, thighs, crotch, abdomen, arms and shoulders 2. Weight loss goal: A. You need to lose 1-5 kg and do aerobic exercise for 4-5 days a week for 30-45 minutes each time. B You need to lose 6- 10 Jin and do aerobic exercise for 5-6 days a week for 45-60 minutes each time. Changing different exercise or intensity every day can avoid excessive fatigue and increase the effect. Next, let's take a look at our shaping plan for all key parts of weight loss! Bikini figure pays special attention to the aerobic exercise of thighs: cycling, jogging, brisk walking, hiking, taekwondo, going up and down stairs, standing in the swimming pool to do leg movements (with the help of water resistance, you must stand firm and stand firm) ... You can burn 350-700 calories per hour. 1. Swan extension: standing posture. Put your hands on your crotch, bend your knees with one leg, and put your feet on the calves of your upright legs. Chest out and abdomen in. Open your knees and stretch out. Do 5-8 flexion and extension before and after. Switch sides. Say it again. 2. Side span: standing posture. Chest out and abdomen in, hands on crotch. The left toe points to the left Go left. Step as far as possible, with your left knee as far as possible to the right, stretch the inside of your right leg, and put your body between your legs. Switch sides. Say it again. 3. Swan moves backwards: put your hands on your crotch. Stand on one leg. Bend your knees with the other leg, knees outward, and put your feet behind the knees of the standing leg. Chest out and abdomen in. Bend your knees, stretch your legs back and make a backward movement. Put your body between your legs. Keep your body stable. Switch sides. Say it again. We lose weight like this: 0.5 kg (1 kg) weight =3500 calories 1 week minus 1-2 kg, and 6 weeks is 12 kg. 0 weeks 1-2 kg, 500- 1000 calories per day. You can-eat less: 1 glass of beer, 160 calories; 1 pineapple bag 320 card; Half a bowl of rice, 160 calories; 1 piece of toast 80 calories ... easily reduce 500- 1000 calories every day! Yes-Exercise: 1 hour Exercise that consumes more than 500 calories includes: walking 8 kilometers/hour and consuming 555 calories; Swimming 3 km/h 550 calories; Skipping rope/hour 660 calories; 9 km/h jogging is 655 calories ... too much, so we won't-list it. Pick whatever you like, exercise! Bikini-style arms and shoulders pay special attention to aerobic exercise of arms and shoulders: lightweight strength exercises can avoid "butterfly sleeve", and swimming, boating and volleyball can burn 350-700 calories per hour. 1. Arms extended: Stand with your feet shoulder width apart. Hold a dumbbell in one hand and hang it next to it. Exhale, arms open to both sides, forearms slightly higher than shoulders. Inhale and put it down. Exhale, palms up and arms forward. Inhale and put it down. Repeat the action. Note: When lifting the arm, it is not necessary to straighten the arm. 2. One-arm lift: sitting posture. Legs apart, one arm supported on the thigh. On the other side, hold the dumbbell in one hand, droop your arm, bend your elbow with the strength of your upper arm, and lift the dumbbell to chest height. Continue to push the dumbbell's arm upward until the dumbbell is raised behind the head. Return to the starting position. Switch sides. Say it again. 3. Elevator: Sit on the edge of the chair, put your hands on both sides of your hips, and stretch your legs forward freely; Put your weight on your hands, leave your hips and move forward about 3 inches; Slowly lower your body until your upper arm is parallel to the ground. Return to the starting position. Say it again. How much heat can butterfly sleeve exercise 1 hour consume? It depends on enthusiasm! Whether it is active exercise or lazy exercise, the effect is very different! Q: Can you just do aerobic exercise and diet without "regional exercise"? A: OK. On condition that you were born with the devil's body. "Regional practice" can not only help local shaping, but also foster strengths and avoid weaknesses. For example, although your chest is not big enough, if your arms, shoulders and back are beautiful, then the whole upper body will be beautiful. Q: To what extent can I be satisfied? A: You feel confident that you can bask in the sun in a bikini generously. This is the best state. Let me tell you a secret: the people who are most critical of bikini figure are the orientals, and the people who are least critical are the westerners. If you want to show your bikini on the beach in China, you must work harder and practice more. If you go to a show in Europe and America, you can be a little lazy and don't have to compete too much in weight, but you'd better work harder on your body. Bikini-shaped buttocks pay special attention to the aerobic exercise of buttocks: jogging, brisk walking, boxing, skating, climbing stairs, climbing mountains and walking in the swimming pool (with the help of water resistance, 3500-700 calories can be burned per hour). The production principle of bikini figure is not only to lose weight, but also to lose weight! 1. Weightlifting exercise: Stand naturally with your feet apart, with dumbbells in front of your thighs and palms inward; Bend down from the crotch, keep your back straight, don't bend over, and your arms naturally droop. Return to the starting position and repeat the action. 2. One-legged bridge: Lie flat with knees bent 90 degrees, with one leg on the front low pedal (bracket, bed edge) and the other leg retracted to the abdomen; The hips are tightened, the waist and lower back are lifted off the ground together, and one leg is straight. Switch legs. Say it again. 3. Swing your legs backwards: prone. Arms, abdomen and thighs are close to the ground and separated. Legs up, heels together. Tighten your hips and lift your lower abdomen and thighs off the ground. Return to the starting position and repeat the action. Pay special attention to the aerobic exercise of thighs: cycling, jogging, brisk walking, hiking, taekwondo, going up and down stairs, standing in the swimming pool to do leg exercises (with the help of water resistance, you must hold your legs well and stand firm) ... You can burn 350-700 calories per hour. Pay special attention to the aerobic exercise in the abdomen of bikini figure: all sports that can move to the "middle section", such as racket ball, surfing and Latin dance, can burn 200-700 calories per hour. 1. Two-way sit-ups: lie flat. Put your hands behind your ears. Knees together at 90 degrees. Inhale. Exhale. Lift your shoulders and back, and at the same time, retract your knees to your chest. Inhale and return to the starting position. Say it again. 2. Banqiao style: arms are straight, hands, knees and toes support the ground, and the back is straight. Keep your legs straight back. Abdominal tightening. Hold for 3-5 seconds. Return to the starting position. Say it again. 3. Abdominal circumference: Lie flat. Put your hands behind your ears. Knees together, slightly bent, feet staggered, lift. Inhale. Exhale and lift your head and shoulders to the right. Inhale and turn left. Repeat left and right. Customize the bikini plan. We provide three sets of actions for the target area. When practicing, please focus on the target area. If you think the action is simple, please increase your efforts. Do different actions or change the order of actions in the next two days. Do low-intensity cardiopulmonary exercise for 5 minutes before each exercise. At the end of the action, arrange, relax and stretch the parts that have just been exercised. Keep stretching for 30 seconds at a time. Pick a bikini plan that belongs to you: 1 set: 1-2 problem areas only, 1 4 days a week. Two of them are "1" regional exercises, three groups of movements, and do 10- 15 times. On the other two days, choose two groups of movements in the "No.2" area and do 10- 15 times. Add some yards to yourself: choose 2 days at will. Select any group of exercises in "No.3" and "No.4" areas and do 10- 15 times. 2 sets: at least 3 problem areas, 1 5 days a week. Solve three problem areas in three days, and do two groups of actions in each area. 10- 15 times is repeated twice. The other two days focused on the "1" area. Three groups of actions are repeated 8- 12 times. Add some code to yourself: 1 week 1 time. Select a group of exercises for "No.4" area and do 10- 15 times. 3 sets: I need big deformation 1 week to practice for 6 days. On the 1 day and the third day, each area chooses 2 groups of actions and does 10- 15 times. On the 2nd and 4th day, you can pick 1 action in each area and do 10- 15 times. On the fifth day, do 8-1 2 times for all actions in the selected problem area. Then add all the actions in "1" and "No.2" together and do 8- 12 times. Then, two groups of movements were selected from the 3rd district to do 8- 12 times, and 1 group movements were selected from the 4th district to do 15-202 times. Day 6: Choose 2-3 actions for each problem area. Repeat each action 8- 12 times.