But it's summer? This is much simpler than winter.

Swimming? Can you lose weight and help you coordinate? The muscles of the whole body? Make him look less bloated.

This can also help you regulate your heart and lung function.

General 1 5 times a week? Each time is about 1 half an hour.

After 9 o'clock? It is recommended not to eat.

Do squatting and running exercise make your legs thicker every day?

Of course not running ~? But squat, what if your movements are not standard? Not only is he useless. On the contrary, it will make your thigh muscles swell locally.

Squat posture:

Give you a picture. ...

Legs and hips become thinner.

Then it's not lifting dumbbells like exercise.

You have to do something. gymnastics

1. Lie on your back, look straight at the ceiling, don't bend your knees, put your legs together and cling to your chest, then lift and press, and repeat this action 15 times. If you persist in this way, the fat in your legs will disappear unconsciously. ?

2. Lie on your back, look straight at the ceiling, hold your waist with your hands and do the action of riding a bike. Repeat 15 times. ?

Shaping beautiful legs in daily life?

3. Keep your legs apart, slightly wider than your shoulders, and hold your heels with both hands.

I don't know what you are talking about. Since you said to be comprehensive? Then I'll give you a synthesis.

1. Alternate bending: mainly practice biceps brachii and separate biceps brachii. ?

Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn. ?

2. Mind bending: mainly practice biceps muscle peak. ?

Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers. ?

3. Lateral bending: mainly practice the brachialis and forearm muscles. ?

Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately. ?

Second, the triceps brachii?

1. flexion and extension of the posterior cervical arm: mainly practicing triceps brachii. ?

Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately. ?

2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii. ?

Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers. ?

These trainings? Maybe you haven't done it? But it doesn't matter ~ you can go to the gym near your home and find a coach there to teach you ~

Hard pulling is also a good choice.

-? -Whoosh? I don't know, right? I hope it works for you? brothers