How to shape the perfect figure?
Lie on your side and lift your legs to shape your "waist"
Keep your body and legs on the same plane, with your elbows vertically supported on the ground at 90 degrees. Tighten your thighs, straighten your calves and feet, lift your legs at 45 degrees, hold them for 5 seconds, and slowly lower them. 10 ~ 15 times as a group, change direction and change legs to complete 2 ~ 3 groups.
Action self-inspection: keep the upper body stretched without chest, otherwise there will be no exercise effect on the waist, the buttocks will completely leave the ground and the hip joint will stand forward.
Advantages of body shaping: mainly shaping the muscles on the lateral abdomen, while shaping the curves of the back, buttocks and legs, killing two birds with one stone.
Shape the "waist" of a beautiful figure, stand straight and bend sideways.
Stand up straight with your legs together, keep your body straight, keep your hands apart, keep your palms inward close to your sides, and keep your lower body stable. Stretch the upper body to one side for 5 seconds with the strength of the waist. Slowly return to the original position and change direction. 10 ~ 15 times as a group, completing 2 ~ 3 groups.
Action self-inspection: the upper body and lower body should be kept at the same level, and do not lean forward or backward, so as to ensure that the waist can be pulled to the maximum extent when bending sideways.
Advantages of body shaping: fully squeeze the side fat, the intensity is not great, and the simple action that can be operated at any time in the office has the most immediate effect. If you want to increase the strength, you can increase the load appropriately, a bottle of mineral water or a small dumbbell will do.
Stand sideways and raise your knees to form a "waist" shape.
Right leg upright, left leg straight backward, upper body straight, fists clenched with both hands, elbows slightly bent at 90 degrees to stabilize the center of gravity, lift the left leg, and keep the left elbow and knee together in the middle for 2 seconds, then put it down and change direction to change legs. 10 ~ 15 times as a group, completing 2 ~ 3 groups.
Action self-inspection: When the knees are raised, the upper body and knees are inclined to the middle at the same time, and the upper body is more active. The whole action is to hold out the chest and abdomen. It is also important to stabilize the center of gravity on one side, otherwise it is easy to roll when lifting legs.
Body shaping advantage: This movement is the biggest in the whole group and the best way to shape the ventrolateral muscles. The waist fat is quickly squeezed and the fat is burned.
Rotation exercises for shaping the graceful figure of "waist"
Stand up straight, legs slightly wider than shoulders, make a fist, fist down, and keep the lower body stable. Use waist strength to translate the upper body to the left for 2 seconds, and then translate the upper body to the right for 2 seconds, once for each group, and do 10 times for each group to complete 2 ~ 3 groups.
Action self-check: relax the upper body, keep your arms in horizontal balance, and keep your hips still. The force point of the whole movement is the waist in the middle of the body, not the strength of the upper body or buttocks, otherwise the effect of exercising the waist will not be achieved.
Advantages of body shaping: the range of activities is small, only need to focus on the abdomen, but you can exercise the whole midabdomen.
Intermittent practice of shaping the beautiful figure of "waist"
Stand up straight, legs slightly wider than shoulders, make a fist, fist down, and keep the lower body stable. Use waist strength to translate the upper body to the left for 2 seconds, and then translate the upper body to the right for 2 seconds, once for each group, and do 10 times for each group to complete 2 ~ 3 groups.
Action self-check: relax the upper body, keep your arms in horizontal balance, and keep your hips still. The force point of the whole movement is the waist in the middle of the body, not the strength of the upper body or buttocks, otherwise the effect of exercising the waist will not be achieved.
Advantages of body shaping: the range of activities is small, only need to focus on the abdomen, but you can exercise the whole midabdomen.
2. How to improve toughness
Side leg lift of fitness ball
Main exercise parts: lateral thigh, gluteus maximus and lateral waist.
Action essentials:
1. Wrap the fitness ball around your side, open your shoulders, let your side waist completely fit the fitness ball and keep your body balanced. Support one knee on the mat, so that the thigh is inclined 30 to the ground? ~45? Stand on tiptoe and lift the other leg slightly.
2. Keep your body stable, lift your slightly lifted legs parallel to the ground, and then return to the initial position.
Recommended training intensity: Repeat 20~25 times for each leg and cycle 2~3 groups.
Tips:
When you fall on one leg, keep the distance between your feet and the ground, and don't fall on the ground completely.
Fitness ball prone leg lift
Main exercise area: buttocks.
Action essentials:
1. Arms shoulder width, hands on the ground, elbows slightly bent, body center of gravity on the fitness ball, keep body parallel, legs straight, eyes on the floor.
2. Exhale and lift your legs, keep your legs straight and tighten your gluteus maximus.
3. Put your toes together and return to the initial position.
Recommended training intensity: Repeat each movement 20~30 times, and do 3~4 groups each time.
Tips:
Pay attention to keep your body balanced, sink your shoulders and reduce knee flexion.
Fitness ball flat elbow support
Main exercise area: abdomen
Action essentials:
1. Kneel on your knees, with your feet crossed and your elbows triangular, and support them on the fitness ball to keep your body stable. Keep your back flat, 40 thighs? ~45? Feel the abdominal core muscles tighten.
2. Keep your body stable and lift your calves alternately.
Training intensity recommendation: 20 times as a group, each time 5~ 10 group.
Tips:
When doing the action, you should sink your shoulders, don't collapse, and turn your back into a flat plate.
Back extension of fitness ball
Main exercise area: back
Action essentials: 1. Rest your feet on the wall or other fixtures, and stick your abdomen and front thighs on the fitness ball. When you lean forward, press the fitness ball with your waist and keep your arms straight forward to keep your body stable.
2. Lift your body slowly, with your arms completely in a straight line with Zhang Kaicheng.
Recommended training intensity: repeat 8~ 12 times in each group, and do 3~4 groups each time.
Tips:
Pay attention to chest, shoulders sink, feet straight.
Two-arm side lift fitness ball
Main exercise parts: shoulders and balance.
Action essentials:
1. Sit on the fitness ball, sink your shoulders, tuck in your abdomen, straighten your back and keep your feet off the ground. Hold dumbbells in both hands and put your arms at your sides.
2. Keep your body balanced, exhale, and raise your arms parallel to the ground. Then, inhale and return to the initial position.
Recommended training intensity: repeat each group 15~20 times, and do 3~4 groups each time.
Tips:
Don't raise your arms above your shoulders.