Weight loss: keep your mouth closed (after po) and your legs open (aerobic for more than 30 minutes).
Practice lines: your legs won't get stronger after you open them. This group is actually in between.
It is mainly to tighten the core exercises, which helps to tighten the whole body lines. If you want to achieve a more ideal slimming effect, please cooperate with 20 ~ 30 minutes of brisk walking or running; Skipping rope 10 minutes is not a good choice. But this set is actually suitable for everyone, especially the delicate fairies! Ok, let's start ~
One action: 1: crunch (I like to call it the meat cutting movement)
45 seconds | 2 ~ 3 sets, do full-time according to your own ability.
Priority exercise muscle group: abdominal muscles
The second exercise muscle group: upper back, buttocks, gluteus maximus and core strength.
Action essentials:
1. Lie on your back, arms straight above your head, hands clasped, legs lifted to the ceiling.
2. Lift your shoulders, open your legs, cut your hands between your legs and exhale at the same time.
3. Return to the starting position, inhale and repeat the action until the assembly is completed.
Benefits: Cutting meat can exercise your core, buttocks and buttocks at the same time, which can improve muscle strength and endurance. This exercise helps to tighten your core, adjust your abdominal muscles and flatten your abdomen (so it is called cutting meat). But pay attention to tighten the abdomen and don't push too hard from the lower back.
Action 2: Climbing style of climbers
45 seconds | 1 ~ 2 episodes, 8 ~ 10 next episode.
Give priority to exercise muscle groups: abdomen, gluteal muscles and legs.
The second exercise muscle group: chest and shoulders.
Action essentials:
During the whole exercise, keep a flat posture and breathe as slowly as possible.
1. Starting from the flat posture, hands are slightly wider than shoulders. Keep your toes and balls touching the floor.
2. Raise one knee to the center of your stomach, and then quickly alternate your legs.
3. Until the setup is completed.
Benefits: This whole-body exercise can increase your heart rate and promote your metabolism. It can help increase aerobic fitness, flexibility and agility. So if the time is long enough, it is also a good aerobic exercise.
Action 3: Kick in the air.
45 seconds | 2 ~ 3 sets, do the whole time according to your own ability.
Priority exercise muscle group: abdomen
The second exercise muscle group: flexors
Action essentials:
1. Lie on your back with your hands at your sides or under your hips.
2. Straighten your feet and lift your legs alternately. Keep your lower back close to the floor. Breathe slowly
Benefits: It helps to strengthen core strength and clarity, and improve your endurance and flexibility. The goal of this exercise is abdominal muscles, which can effectively slim the waist. Po is a great love, and a fairy must have it.
Action 4: Frog sit-ups Frog rolls his belly.
45 seconds | 2 ~ 3 groups, 12 ~ 16 The next group gives priority to exercising muscles: abdominal muscles.
The second exercise muscle group: flexors
Action essentials:
1. Lie flat on the mat, support your head with your hands, and lift your legs at a 45-degree angle.
2. Lift your shoulders, bend your knees and get close to your elbows.
3. Put the trunk back on the mat, stretch your legs and return to the initial position. Repetitive action
Benefits: It can improve your sense of balance and posture, adjust your waist and increase your muscle strength.
Action 5: Knee to elbow Kick Kick Kick Kick Kick Kick Kick Kick Kick Kick Kick Kick Kick Kick Kick Kick Kick Kick Kick Kick Kick Kick Kick.
60 seconds | 2 ~ 3 groups, the next group after 30 seconds.
Priority exercise muscle group: core strength, gluteus maximus
The second exercise muscle group: hamstring, buttocks, arms and shoulders.
Action essentials:
1. From the board position, the body is in a straight line, the elbows are under the shoulders, and the feet are shoulder width.
Put your right knee close to your right elbow.
2. Put your right leg behind your back and kick it backwards. Repeat the action until the set time, and then change sides.
Benefits: it can tighten the core, strengthen the buttocks, and adjust the hamstring muscles, quadriceps femoris, buttocks, shoulders and arms. This exercise helps to improve posture, make the waist thinner, and enhance core strength and stability. This set is a simple version of downward dog knee bending, but it has a good tightening effect on the core.
Action 6: Climb the rope and sit-ups for 45 seconds to climb the rope (very sour)
45 seconds | 2 ~ 3 episode 8 ~ 12 next episode
Priority exercise muscle groups: abdominal muscles and trapezius muscles.
The second exercise muscle group: lower back, flexors
Action essentials:
1. Sit on the floor with your knees slightly bent and your body leaning back.
2. Extend your right arm to the ceiling, lift your left knee and exhale.
3. Change sides, move your arms like climbing a rope, and inhale when your legs and arms are lowered to the starting position.
Benefits: It can exercise your core, increase strength, coordination and flexibility, and help to slim your waist. This exercise makes your whole body move, increases your heart rate and helps you burn more calories.
Action 7: Pulse Ups steps on the air (everyone is domineering after training)
45 seconds | non-stop, until all the time
Priority exercise muscle group: abdomen
The second exercise muscle group: lower back
Action essentials:
1. Lie on your back, lift your legs, and put your hands under your coccyx.
2. Tilt your hips and keep your balance. Then lower your hips and return to the starting position.
Benefits: This is a full-body exercise, which can tighten the core, strengthen the hips, and adjust the hamstring muscles, quadriceps, hips, shoulders and arms. This exercise helps to improve posture, make the waist thinner, and enhance core strength and stability. Don't push your back too hard, and people with lumbar disc herniation should not do this action.
Action 8: Kneehugs holds his knees and rolls his abdomen.
45 seconds | 2 ~ 3 groups, each group is 8 ~ 12.
Priority exercise muscle group: abdomen
The second exercise muscle group: flexors
Action essentials:
1. Kneel on the mat, tuck your knees in your hands, leave your feet off the ground and exhale.
2. Open your arms, stretch your legs at a 45-degree angle, lean back and inhale.
3. Lift your torso, bend your knees and return to the starting position.
Benefits: Challenge your core and help you exercise your waist. This exercise also helps to improve your posture and prevent lower back pain and injury. This set is particularly well done. There are usually 8 abdominal muscles, so if you feel tired, it is normal to stick to it.
Action 9: advanced gluteal muscle bridge (it should be a little breathless here)
45 seconds | 2 ~ 3 sets, 12 ~ 15 next set.
Priority exercise muscle group: gluteus maximus
Second, exercise muscles, arms, shoulders and core strength.
Action essentials:
1. Sit on the mat, knees bent, arms stretched back, fingers back to your body.
2. Lift your ass from the mat, pose as a desktop and exhale at the same time.
3. Lower your hips, return to the starting position and inhale.
Benefits: Its goal is to train the buttocks. This exercise can also exercise your shoulder and core muscles and help to exercise and strengthen these muscles. This is also an evolutionary version of the familiar Bikini Bridge. I really think that if you lie thin and don't have to move at all, then you are naive. Hahaha, but isn't it very comfortable under exercise ~
One action 10: Windshield wiper swings.
45 seconds | 5 ~ 6 sets, each set 10.
Priority exercise muscle group: abdomen
The second exercise muscle group: lower back
Action essentials:
1. Lie on your back with your arms straight at your sides. Lift your legs and bend your knees at a 90-degree angle.
2. Turn your hips to one side, don't let your legs touch the floor, and exhale.
3. Lift your legs and return to the initial position. Then turn your hips to the other side.
Benefits: This exercise helps to restore the normal range of motion of the hip joint, strengthen and tighten the core, and regulate the abdominal muscles. And after completing a series of core exercises, it is also a good stretch for the waist and abdominal muscles.
? In addition, be sure to remind everyone that it is best to jump rope or jump 1 ~ 2 minutes before warming up.
? After all, stretching muscles with downward dog style and upward dog style of yoga will make the lines look better ~