Recently, another group of fitness photos of Zhou Weitong, a fitness expert, was exposed, only to see Zhou Weitong turn into a sexy female basketball coach, sweating profusely in the gym, taking off her coat and showing off her figure. Zhou Weitong, the goddess of otaku, has a proud chest of 34F, and now she loves fitness and exercises perfect abdominal muscles and curves. Her breasts are still undiminished and her figure is invincible.
Now the standard of a good figure is no longer just thin, skinny and no longer in line with the current aesthetics, and it is king to practice a perfect curve. Envy the goddess' good figure? Actually, there can be. If you want to have a perfect curve, start with the vest line.
Vest line exercise method:
Superman style
STEP 1: face down, chest and abdomen on the ground, arms and legs naturally stretched, neck naturally relaxed.
STEP2: Put your feet flat, lift your arms up, and lift your upper body to the limit position. Keep straight for 5 seconds, and then reset. Repeat this action 10 times.
STEP3: Let the upper body rest, change legs to drive the lower body to lift, keep it straight for 5 seconds and then reset. Repeat 10 times as a group.
STEP4: Finally, the upper and lower bodies are lifted upward at the same time, and the body is U-shaped when viewed from the side, and it is reset after 5 seconds, and repeated 10 times as a group.
Step 5: After completing the above actions, do the "baby pose" for 20 seconds-that is, put your knees on the ground, touch your big toes, sit on your heels, and separate your knees from your hips. This can balance the reverse movement just completed, relax the tense muscles and consolidate the exercise effect.
Lift the ball up.
STEP 1: Feet naturally separate, shoulder width apart, stand upright, lift the fitness ball over your head and straighten your arms.
Step 2: Keep the lower body stable, slowly tilt your arm to the right side of your body, bend your waist, and when you reach the limit position, rotate your upper body backwards until your back is up, hold it for 5 seconds, then continue to rotate to the left, come to the right-left position, and reset to the upright position.
Step 3: Repeat the circle movement to the left, and continue to alternate left and right, with 50 * * * as a group.
Side kick
STEP 1: First lie flat, then lift one leg to make it at right angles to the ground.
STEP2: At this time, the upper body should be tightened, and the head should look forward or look at the toes.
The third step: then restore, and then change the other leg to do the same action. Repeat this action with your legs alternately, and do it twelve times on each leg.
Healthy eating rules:
1. Better quality
Should meet the daily supply of protein, especially high-quality protein. Fish, poultry, eggs, milk and soybeans are the best quality protein. Especially after a lot of exercise, nutritional supplement is the most important.
Step 2 eat more vegetables
Eat no less than 250 grams of vegetables every day. Needless to say, vegetables are good for human body, but despite their rich nutrition, we should try to choose vegetables in season, mainly green vegetables.
3. The variety is a little mixed
Give consideration to both meat and vegetables, match the thickness, and the more varieties, the better. The daily staple food should not be less than 10 samples. Many MM who are losing weight refuse meat supplements in order to lose weight, which is a very wrong behavior. Single nutrition can not provide enough nutrition for the body, which will inevitably lead to the lack of elements in the body.