Guide: If you want to have a perfect figure, exercise is of course indispensable. In fact, you don't need too complicated exercise, and simple gestures can also achieve the effect of slimming and shaping! Here are some super effective weight-loss actions in partial weight loss.

If you want to have a perfect figure, exercise is of course indispensable. In fact, you don't need too complicated exercise, and simple gestures can also achieve the effect of slimming and shaping! Here are some super effective weight-loss actions in partial weight loss.

Swallow: Exercise your back muscles.

Lumbar muscle strain is a common occupational disease for new generation office workers. Strong psoas muscles can not only make you look tall and straight, but also protect the health of your spine.

1, 2 hours before going to bed or after eating every night, lie in bed and take off your pillow.

2. Lift the legs, head and back at the same time as far as possible and keep it for 3-5 seconds; Repeat this action, each group 10, and stick to 2-3 groups every day according to your own situation.

Leg muscle exercise-heel lift exercise

The calf is the most difficult part of the body to lose weight. Usually, only when other parts of the body are obviously thinner, the calf changes a little. Therefore, if you want to achieve the goal of slimming the calf, it will not have an effect in a short time, but it can also make the calf slender and slender because of plasticity.

1. Stand straight, with your feet about 10 cm apart. One hand can be lightly placed on the railing to keep the body balanced.

2. Slowly lift the heel to the maximum, and at the same time slowly inhale deeply, hold 1-2 seconds, slowly put it down, exhale at the same time, and reciprocate. 30 in each group, 2 groups a day.

Lift heel exercises can tighten the calf muscles, make the achilles tendon look longer, and the calf naturally looks beautiful ~

Neck and Shoulder Muscle Exercise-Clock Exercise

Sitting in front of the computer for more than ten hours every day, the most tiring thing is the neck and shoulder muscles. If you don't want your neck to hurt, do "clock exercises"!

1, stand up straight, put your feet together, look straight, and put your hands on your sides naturally;

2. Hold hands horizontally, palms straight and palms down, like a 9: 15 clock, lasting for 3-5 seconds; Lift your arms up slowly at an angle of 120, such as ten o'clock, for 3-5 seconds. So back and forth. 50 groups each time, 4 times a day.

Butterfly sleeve exercise-dumbbell exercise

I've always admired thin girls who can wear sleeveless shirts, but butterfly sleeve dwarfs me. Never mind, dumbbell exercises can help you tighten your big arm muscles, and so can you!

1, sit in a chair, naturally put your feet flat on the ground, shoulder width apart, straighten your upper body, tighten your waist and abdominal muscles, and blow your head and chest.

2. Choose a lighter dumbbell (or bottle it with 500ml mineral water filled with water or sand), hold the bottle with both hands, put it on your chest, bend your forearm, and slowly lift it over your head until you can't stretch it backwards, while taking a deep breath. Tighten the big arm (pay attention to keep the upper body straight and don't lean back), and feel the strong tension of the triceps brachii for 3-5 seconds; Return to the initial action and exhale at the same time. Repeat this action like this. 15-20 each group, 3 groups a day.

Elephant leg exercise-kick back

Obesity in the lower body of Asian women is so common that the whole person seems to have a feeling of falling, especially without spirit. Tightening thigh muscles and lifting hips can make legs look longer. The back kick of ballet is just right for exercising this muscle.

1. Stand up straight, keep your heels together, keep your toes apart, and put one hand on the railing to keep your balance.

2. Tighten the thigh muscles, lift one leg, slowly stretch outward to the maximum, and take a deep breath 1-2 seconds; Slowly lower it and exhale at the same time. Do it on one leg 10 times, and change the other leg. Complete 2-3 groups every day.

Abdominal muscle exercise-leg blowing in prone position

The meat on my stomach is mumbling and looks very upset. I don't want to practice long abdominal muscles. You'd better lie down and kick my leg before going to bed.

1. Lie flat on the mattress, take off the pillow and put your hands at your sides.

2. When both feet leave the face at the same time, the included angle between the legs and the stomach surface is kept at 15-20, and the abdominal muscles are tightened. Try to stick to it as long as possible, and the leg blowing time can be gradually extended. Every group 10 times, every day 1-2 groups.

With * * * and stretching after exercise, the effect will be better! It only takes ten minutes a day to prevent fat accumulation, so act quickly!