Reduce hips and abdomen
1. The most effective weight loss exercise after the festival: reducing hips and abdomen.
1. Lie on your back with your feet together and lift slowly. When it is at 90 degrees to your body, slowly put it down (don't bend your knees, don't use force on your shoulders and arms), stop at a place 30 cm away from the surface, wait 1 minute, and do 10 times.
PS: The initial stop time is about 15-30 seconds, and the time is gradually extended to 2 minutes.
Effect:
It can make the knees smaller, lift the hips, strengthen the waist and eliminate the fat in the lower abdomen.
2. Lie on the bed with your knees slightly bent, put your hands on your head (inhale), put your hands on your head, slowly pull your body out of bed, tuck in your abdomen and exhale, stop for about 10 second, slowly flatten your body, and continue to do actions for 20 times.
Results: This group of sports (sports food) can strengthen waist decoration, eliminate abdominal fat, and achieve the effect of losing weight and bodybuilding.
Reduce thighs and calves
2. The most effective weight loss exercise after the holiday: reducing thighs and calves.
1. stovepipe slimming exercise
Skinny leg slimming exercise is a very simple method, as long as you try to blow your legs high and keep them for a few minutes. It can also be achieved by touching several parts. First, bend your legs and fold the inside of your knee joint with your hands. Then there is the middle position of the inner side of the calf, and then there are about four fingers under the knee joint behind the calf. In addition, you can soak your feet alternately with warm water and cold water.
2. Thin thighs to lose weight exercise
The slimming exercise of thin thighs is also relatively simple. First, stand on your legs, lift your left hand up, put your right hand on your hips, and then turn back to the right. You have to force yourself with your waist and keep this position still. Another way is to separate your legs, lift your left hand upward, stick the part below the elbow of your right hand on the ground behind your right foot, and then bend your body to the right. This method can tighten the lines of thighs very well.
Costo-abdominal muscle movement
3. The most effective weight-loss exercise after the festival: costal abdominal muscle exercise.
1. Stand naturally, with your right toe pointing to the ground, your left foot forward and your waist twisting. The position of hands swings back and forth naturally with the twisting of the body.
2. Then twist your left foot forward and repeat the 10 exercise. Pay attention to keep the rhythm of the action.
Although consciously move your arms and legs, make sure that the central axis of your body is fixed and concentrate on twisting your waist.
Stretch the waist
4. The most effective weight loss exercise after the holiday: stretching the waist.
1. Stand up straight, keep your legs apart, keep your body balanced, keep your abdomen and back straight, raise your hands and hold your left elbow with your right hand.
2. While keeping the body facing straight ahead, stretch the abdominal muscles, and the upper body will fall to the right, and the opposite direction is the same. Be careful not to bow the cat's waist, nor to protrude backwards, and tilt your hips. Switch left and right, and do 5 exercises each.
Lateral lunge
5. The most effective weight loss exercise after the festival: lateral lunge.
Action essentials: step out one foot to one side and extend the other hand to the toes. Stand up and press your heels, thighs and hips at the same time to restore your body.
Exercise intensity: after 8 times on one side, the other side repeats the exercise.
Exercise purpose: exercise the lower body and modify the inner and outer lines of thighs.
Support the knee
6. The most effective weight loss exercise after the holiday: supporting your knees.
Action essentials: support your hands forward, lean your body and focus on your shoulders; One leg is in the direction of hands, and the knee is maintained in the middle of the arm; The legs alternate back and forth, and the body posture is always stable.
Action intensity: 8 times around.
Purpose of exercise: To make lower limbs more flexible, waist and abdomen more compact, and improve the stability of shoulders.