2. Inside the upper arm: two small dumbbells (mineral water can be used instead), hold them in your hands, lift your arms close to your ears, and then bend your elbows and straighten your arms. Do this for a while. Do 3 groups every day, one group is 15.
3. Back reduction: 1) Prepare two dumbbells, stand in a good posture, hang your arms naturally, hold the dumbbells, raise your upper arms backward, and lift the dumbbells to your chest. 15 as a group, do 3 groups every day.
2) Stand with your arms drooping naturally, hold the dumbbell backwards with your palms and lift it backwards. Keep your arms straight when you do this. 15 as a group, do 3 groups every day.
Both of these movements can be exercised on the back, but it is difficult to reduce the fat on the back, so it is difficult to fully exercise this part in general exercise. MM needs to persist for a while.
4. Upper abdomen: The upper abdomen is a part of the stomach. The easiest way is sit-ups. Attention, not sit-ups! If you sit up when doing this action, it is not good for your spine. Don't put your hands behind your head when doing this. Just cover your ears with your hands, or you will hurt your cervical spine. Do at least 3 groups every day, with 20 in each group.
5. Lower abdomen: it is a "small belly". Lie flat, legs straight, feet together, slowly lift, make a 90-degree angle with your body, and then slowly put it down. This action will be very tiring, but it can reduce the fat on the front side of the thigh. Do at least 2 groups every day, one group 15.
6. Waist reduction on both sides: 1) One is to shake the hula hoop (aerobic exercise lasts for 30 minutes, then you start to burn fat, so exercise for at least 30 minutes). After a week, you obviously feel that both muscles are tense.
2) Stand with your feet slightly wider than your shoulders, your arms flat and your body in a "big" shape. Then bend your back, touch your left ankle with your left hand, then stand up straight and switch to the right. When you do it, you will feel the muscles on both sides of your waist stretched. Do a group of left and right, do 30 a day.
7. Reduce hips: lie on the bed, straighten your legs, do swimming, lift your legs alternately, move slowly, and don't leave the bed. Once or so, 15 is a group, and 3 ~ 4 groups are done every day.
8. Reduce crotch: side kick. Stand, lift your left leg to the side and keep your knees forward. Slowly lift it to the highest position you can bear, and then slowly put it down. The lower side of 15 is a group, and 2 ~ 3 groups are done every day.
9. Reduce thighs: 1) Inner thighs: Do squats. Stand with your feet shoulder width apart, toes outward, and slowly squat 1234 until it is parallel to the floor. Count to 5678 and stand up slowly. Don't raise your heels when squatting, be sure to land and move slowly. Do 15 for each group, and do 3 ~ 4 groups every day.
2) Front thigh: same as above. Because this action can exercise the muscles of the front thigh at the same time.
3) Rear thigh: standing. Kick after doing. Do it slowly, the first grade is eight beats, each group does 15, 3 ~ 4 groups a day. Everyone's body flexibility is different, so don't force yourself too much to avoid pulling your muscles.
10. Leg reduction: The method of measuring calf fat is very simple. Relax your legs, and then pinch your calf with your fingers. If you can easily pinch the fat layer, it means that your legs are fat and need to be reduced. If the fat layer is thin, the muscles alone will make the legs thick, especially the muscles.