In the drama Dream Back, the actor Li couldn't hold it, so he had to borrow a ladder.
Sitting there, the barrage is full of spit: from a distance, it looks like a silly girl from the landlord's house, Michelin tires.
Come closer, like a wet nurse.
During that time, Li didn't feel disobedient when she changed her face to Fuwa. ...
But now, you can turn the page!
After filming, she began to try to lose weight. The body becomes tight by eating less and moving more.
Now Randy's sister is as thin as lightning.
The thin Li facial features are more three-dimensional, and the clavicle is also seen again, which is very sweet.
The first thing for Li to lose weight is to keep his mouth shut. Vlog is often a daily diet.
The second is to open your legs. Gyms and playgrounds are good places to burn calories.
Finally, don't stay up late! Li said that when she was filming, she always relied on drinking water and cooking to lose weight, but because she was upside down day and night, she didn't lose weight because of endocrine disorders.
So don't stay up late, friends! You can't lose weight by eating grass, what's more, you eat hot pot barbecue crayfish!
Looking at the whole body photo is really thin, unlike cheating, this figure is beautiful and healthy.
Everyone knows that most stars have taken an unprecedented long vacation because of the epidemic.
Holidays don't mean relaxation. Everyone is preparing for returning to work in different ways.
Fitness to lose weight, scientific diet to keep fit is one of them.
When he can't go out, Li also exercises at home to keep fit.
In fact, it is very convenient to exercise at home. You can lose weight by picking up the equipment at hand.
Tables and chairs at home, backpacks, mineral water bottles and buckets beside you can all be picked up and used.
Do sports at home
What are the necessary movements and simple musical instruments?
Here are 7 essential moves!
Upper limb movement
Action 1: Do push-ups on the table.
Action essentials: tighten the core all the way to ensure that the head, back and buttocks are in a straight line.
Target muscle groups: chest, shoulders, arms and core.
You can support a table, chair or bed with your hands and adjust it according to your strength level. The lower your support, the harder it is.
Be sure to find a solid table. Don't turn the table over. You can put the table against the wall.
Action 2: Row standing.
Action essentials: During the whole process, the core is tightened, and the head, back, hips and legs are in a straight line.
Target muscle groups: back, shoulders and upper arms.
Towels hang on the sturdy doorknobs. If you don't have this stable towel hanging condition at home, you can change to mineral water for boating.
Action essentials: keep your back straight, stand on the yoga mat with your feet shoulder width apart, bend your knees and keep your upper body leaning forward. Take a mineral water bottle filled with water in each hand, adjust your breathing, and extend your arms parallel to both sides until they are parallel to the ground. Hold for two seconds and then return.
Lower limb supplies
Action 3: Squat.
Action essentials: During the whole process, the core is tightened, the back is straight, the knees need abduction, and the toes point in the same direction.
Target muscle groups: hips and legs.
Squat occupies the most important position in fitness movements, known as the king of movements, and it is absolutely indispensable for family training!
However, it is definitely difficult to satisfy students with a certain strength base by squatting on their own weight. Next, I will introduce two kinds of weight-bearing squats:
Mineral water squat
Take a bottle of mineral water and hold it on your chest as a load. A heavier thermos cup will do!
It should be noted that because the weight is on the front side of the body, the upper body should be more upright when squatting in the goblet, and do not lean over to ensure that the weight is close to the center of gravity of the body.
Shoulder bag weight squat
If a bottle of mineral water can't meet your training intensity, then choose a backpack to carry the load!
Put the heavy objects in your backpack and lie on your back. I suggest that you take books as the weight and choose the number of books according to your own strength level.
Action 4: Pull the bucket hard.
Action essentials: put the bought big barrel of mineral water in front of your feet, bend your hips and knees, and naturally hang your hands and hold the barrel handle. Exhale and stand up straight, and inhale and bend your hips backwards. Throughout the process, make sure your back is straight and your shoulders are straight.
Target muscles: hip, back of thigh and back.
Daily training at home, you can buy a bucket of mineral water in the convenience store downstairs and choose the amount of water according to your own strength. It is simply not more convenient!
Core article
Action 5: Plate Support
Action essentials: bend your elbow, support the ground just below your shoulders, keep your feet hip-width apart, and point your toes to the ground. Lift the abdomen and knees off the ground, so that the head, back and buttocks are in a straight line, and the buttocks are tightened to keep breathing evenly.
Target muscle group: core muscle group
Systematic training action
Action 6: squat recommendation
Action essentials: take mineral water as a load in your hand and bend your elbow to carry mineral water on your shoulder. Heel and shoulder width, toe abduction about 30. Inhale, squat down until the hips are lower than the knees, exhale and squat down, and lift the mineral water vertically, with smooth movements.
Knees should point to toes when squatting. When standing up straight, pay attention to tightening the core and push your hands to the front position above your shoulders. Don't lean back or lean forward too much.
Target muscle groups: shoulders, arms, hips, legs and core.
Action 7: Burbee
Action essentials: Lie on your stomach, put your hands on both sides of your chest, push your body to the position of supporting your hands and feet, jump forward with your feet, stand up straight after landing, jump up, and clap your hands on your head.
Target muscle groups: shoulders, chest, buttocks and legs.
All-body training moves must push burpee! An action, including upper limb push, hip flexion and extension, squat take-off, etc. Exercise all parts of the body.
At the same time, after repeated for many times, the heart, lungs and endurance will also be greatly stimulated.
How to arrange the plan?
Sharing family comprehensive training plan
After this training, you can choose your favorite aerobic exercise, such as skipping rope, running or climbing stairs as the ending.
? If the goal is endurance, do aerobic exercise first.
? If the goal is to lose weight by burning fat, do strength training first.
? If you want to be strong, do strength training first.
In addition to the main training part, we should also do warm-up before practice and stretching after practice.
As long as you choose the right action and arrange the plan reasonably, the equipment and venue are not obstacles at all.
It's time to move. How to go out if you are not thin in summer?