Sit in a chair with one leg bent on the other thigh and straight. The muscles of the calf must be tense. Do it on one foot 10-20 times and practice repeatedly. You can practice in the office or at home by yourself.

2, exercise the ankle, easily remove subcutaneous fat.

One hand holds the ankle, and the other hand holds the toe to make it rotate. Turn right 10 times, turn left 10 times, alternately. If you do this exercise often, you will be very sensitive to internode activities, and your steps will have a faint pleasure.

3. Tighten the calf muscles.

Hold the chair handle or the corner of the table and straighten your ankles. It has a tightening effect on the more developed muscles on the calf. After the muscle is strong, it can prevent the formation of subcutaneous fat. Repeat 10-20 times.

Stick to slimming 1 minute before going to bed.

If you ask PPMM why she failed to lose weight? They will say: no patience, no time, no place. In fact, these are the practical reasons that prevent OLs from losing weight. Is there an exercise method that takes no time, has no space restrictions and is easy to stick to? Yes! As long as you have seen this issue of 1 minute slimming exercise collected for you before going to bed, you will say: fat? No way!

Stretching your bones and muscles is the best way to keep healthy. You can toss in bed 1 minute before going to bed every day for about 2 weeks, and you will see the effect!

It only takes about 5 seconds for each movement to increase muscles. When the muscles of the body increase, the constitution will change. During this period, even if you don't do exercise, energy will still be consumed in order to maintain visceral movement and body temperature. This phenomenon is called basal metabolism. The higher the basal metabolic intensity, the easier it is for fat to burn. In other words, basal metabolism is closely related to slimming physique. Therefore, the increase of muscle will help to consume more energy, and the body will be transformed into a body that consumes fat easily.

However, you may question, can you exercise your muscles only for 5 seconds at a time?

Five-second posture maintenance is to inject strength into the static muscles, so as to achieve the improvement of muscle strength, which is called muscle exercise. This exercise method is to exert strength to the limit in a short time. So although it only takes 5 seconds, it is not easy, so the effect is still ideal. In addition, each action is not done once, but repeated 4-5 times.

Flying fish posture

Exercise effect: it can improve the muscles of the whole body and is a posture training with extremely outstanding slimming effect. Repeat 4 ~ 5 times.

Key points of exercise: wrist: straight as the fin of a flying fish, arms extended backward, elbows not bent; Hip: the focus is on the hip muscles, which are subconsciously expressed. Feet: Don't bend your knees and keep your feet as straight as possible.

Practice snake waist

Exercise effect: Exercise the outside of the waist to eliminate excess fat, and repeat for 4-5 times.

Main points of exercise: sideways, right hand pressing the ground,

Eliminate the unicorn arm (1)

Exercise effect: exercise the outside of the arm to eliminate excess fat, and repeat it for 4 ~ 5 times.

Key points of exercise: after rotating a towel, wrap it around your left knee, then pull it with your right hand, push your foot in the opposite direction, and keep your elbow at 90 degrees. Change the other leg.

Eliminate the unicorn arm (2)

Exercise effect: exercise the outside of the arm to eliminate excess fat, and repeat it for 4 ~ 5 times.

Main points of exercise: support the upper body with elbows, and the hips are slightly off the ground. If it really doesn't work, you can stick to the ground. Pay attention to keep the elbow bent 1 10 degrees.

Remove the meat from the back

Exercise effect: Exercise the back, eliminate excess fat, and repeat for 4 ~ 5 times.

Key points of exercise: put your hands on your chest, straighten your body from your back to your hips, then slowly put down your body, and stand still for 5 seconds with your hips only touching the ground.

1 minute slimming exercise points

A, after taking a shower, exercise your muscles in a relaxed state.

If you exercise at noon when your muscles are not fully active, it may cause muscle fiber damage and pain, so it is best to practice after taking a bath at night.

B, don't rush, keep your posture slowly.

Only by maintaining a fixed posture can the muscles be exercised.

C. keep breathing.

Stop breathing as soon as you breathe hard, so that the blood circulation is destroyed and the burden on the heart will increase.

D, if you want to achieve results in a short time, you must concentrate.

It takes 5 seconds to achieve the effect, and the key is to maximize the strength within these 5 seconds.

Beautiful, round and strong hips, together with elastic touch and smooth skin and muscles, constitute a bodybuilding figure. Here are 20 ways to build the devil's beautiful ass.

First, straighten your arms to support the wall, keep your right leg independent, shift your center of gravity to the palm of your right foot, and then bend forward. While exhaling, straighten your left leg to the right and raise it as high as possible. Do it alternately 15 times without bending your legs. Do it once in the morning and evening, and keep doing it every day, so that exercise can shrink the abdomen and form a beautiful curve from the waist to the buttocks. Achieve the purpose of bodybuilding.

Second, stand with your hands akimbo, then bend your knees and keep squatting. Keep a prepared posture, then tuck in your abdomen, and then tuck in your hips. This is a complete movement. Keep your knees bent, and then do the above actions continuously.

Third, after stepping on the rope, step forward and backward with both feet, and then squat down so that the thighs and calves of the front and rear feet are 90 degrees.

Four, feet slightly bent flat on the ground, hands flat on both sides. Pull your body up with waist strength for about 5 seconds, lay your body flat on the ground and repeat the action 15 times.

5. Lie on your back on the bed with your legs straight and your arms apart: lift your right leg at right angles to the bed, slowly lift it to the left, and try to touch the fingers of your left hand, with your right leg straight and your left hand level; Reduction; Change your left leg and raise it to your right finger. Repeat.

6. Let your elbows and knees lie on the floor and contract the muscles of your abdomen, buttocks and legs. Raise your left leg to hip height and bend your knees at right angles for a few seconds. Take off the left leg and repeat the right leg.

7. Climbing stairs is simple and economical. However, because almost every office building has an elevator, everyone is used to taking the elevator. Why would they want to climb the stairs? In fact, climbing stairs has many advantages and can consume heat. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks.

Eight, find a chair, hold the back of the chair, one foot stands straight, and the other foot stretches backwards in the air. After about 2 seconds, put it down again. The action can be repeated from 10 to 15 times, and then do it again by changing feet.

9. Stand with your feet apart, shoulder-width apart, and raise your arms horizontally. Cross your arms down to your abdomen, bend your knees and squat your legs slightly. Then return to the ready position.

Ten, kneeling on the ground, hands on the ground. One foot bends outward, and the left and right feet take turns to do it 20 times.

Eleven, sit on the floor, legs straight, back straight: use half a hip to "walk" forward, the back can not bend, legs can not bend, can not support the ground with hands. The above exercises are all helpful to reduce the thigh size.

12. Put your legs together, hold the wall with both hands, straighten your legs, and extend your hips outward 10 second, and then approach the wall 10 second. Repetition can not only shape the buttocks, but also reduce the belly, and the lower abdomen will gradually flatten.

Step on the elastic rope with your feet shoulder width apart, put the rope on your shoulders with your hands, and squat down your hips so that your thighs and calves are at 90 degrees. Stand up straight after 8 seconds of rest. As for how many times to do it, please adjust it according to your personal situation.

14. Hold the handle with both hands, put your legs together, straighten your knees, hold your chest out, tighten your hips, and lean your upper limbs backwards. Hold this position for 3-60 seconds, once. Repeat the above actions repeatedly, and the hip muscles feel sore. Keep practicing for 3 minutes at a time and practice several times a day.

15. Put your hands on your hips, stand back with your left leg, keep a comfortable posture, tighten your right leg and touch the ground with your sole. When standing forward, press down, keep your upper body straight, bend your left leg, and bring your knees forward close to your right leg. Switch your left and right legs back and forth.

16. Lie on the bed with your hands at your sides. Lift your right leg and straighten your toes for about one minute. The left and right legs are interchanged.

17. Kneel on the ground, put your hands on the ground, straighten your body as much as possible, then straighten one foot and lift it as much as possible, and keep this action until your foot is a little sore, about 10 second. Repeat your feet 20 times in turn.

Eighteen, hands and feet straight on the ground. Pull up the body with waist strength for about 3 seconds. Repeat the action 10 times.

Put a pool of warm water, sit in the bathtub and straighten your legs. Bend one leg, lean forward hard, and hold for 10 second. Repeated movements of the legs in turn can tighten the muscles of the legs and buttocks.

Twenty, when brushing your teeth, put your feet together, straighten your shoulders and tighten your hips. When gargling, relax your hips. Repeating actions A and B can make the lines of hips and thighs more touching.

Sticking to the practice of beautiful buttocks can enhance the beauty of leg lines, especially for reducing hip fat, improving hip position and strengthening waist and back strength.

Beautiful standard: the gap between the calf and ankle is about 15 cm, which is a standard symmetrical calf. Athletes and dance experts who often exercise their muscles must not have straight or flat legs. The muscles from the calf to the ankle must be quite strong. Strong muscles and fat calves. This person's muscles must contain excess water and fat. Simple muscle stretching exercise will not cause bulge, so please rest assured to practice.