Summer has come, as the saying goes, March is gone, June is sad, which makes sense. You can't rely on heavy clothes to cover your fat in summer. You can only wear those cool clothes. It's so hot in summer that you can wear less. However, we are worried that the body fat will be exhausted. Don't worry, I'll introduce you to six.
1, leg lifts
Focus: abdomen, buttocks
Sit on the stairs (beside the bed and hard chair), put your feet flat on the ground, grab the edge of the stairs, and lift your legs to the same height as your hips. Keep your posture and keep your feet together. Put your feet down and return to the starting position. Repeat 5 ~ 10 times.
2. Arch bridge
Focus on weight loss: arms, abdomen, back and legs.
A Lie on your stomach with your back straight. Support your body with your forearms and toes. Your neck and back are in a straight line. B. Lift your hips up so that your body is inverted V-shaped and your head is between your arms. Keep your posture relaxed. Slowly return to action A and repeat 5 ~ 10 times.
Step 3 press
Weight loss focus: waist and abdomen
Action: face down, lie on the bench (bedside), put your left foot on the ground, put your left toe in a vertical line with your shoulder, stretch your right leg backwards, hold your chest out, and support your body with your hands.
turn around
Weight loss focus: abdomen and back
Action: sitting posture. Lift the jaw, stretch the neck and twist it to the left and right respectively. 2 minutes for each group.
You can also do this: stand with your feet shoulder-width, with your arms extended upward, your back crossed, your right hand touching your left shoulder, your left hand touching your right shoulder, belly in, your torso twisting to the left, standing still for 5 seconds, returning to the center and twisting to the other side. Do it 5 ~ 10 times.
5. Bench cobra pose
Weight loss focus: waist and abdomen
Action: face down, lie on the bench (bedside), put your left foot on the ground, put your left toe in a vertical line with your shoulder, stretch your right leg backwards, hold your chest out and support it with your hands.
Modified version: Lift the right leg upward, and at the same time, extend the right leg backward with the right hand, keep the right ankle joint for 5 seconds, lower the right leg to the starting position, and repeat the exchange for 5 ~ 10 times.
6. T-shape
Focus on weight loss: abdomen, back and back of thighs.
Action: Stand with your feet together, bend down slowly from your hips, and touch the ground with your fingertips. Lift your left leg back. If you find it difficult, you can bend your right knee slightly. Hold your posture and count to five. Put down your left leg and change your right leg. Repeat 5 ~ 10 times.
What I introduced to you, although some need some props, such as chairs, these props are easy to get. You can rest in the office at noon, or go home from work to practice. I believe you can lose weight successfully.