1, strengthen biceps: the armpits are close to the sides of the body, the waist is relaxed, the shoulders remain motionless, and the water bottle filled with water is held in both hands and gently lifted up and down 15 times.
2. Inner thigh &; Hip lift: the legs are slightly separated, the water bottles with both hands are naturally put down vertically, and the squat action is 15 times, but the knees must not exceed the toes.
3. Inner thigh &; Hip lift: tighten the abdomen, relax the shoulders, put down the water bottle vertically with both hands, and take a big step forward with one leg. At the same time, the knee joint is bent, the thigh is nearly horizontal, and the knee is perpendicular to the toe; The other leg is straight and straight. Repeat lunge 15 times.
It takes 5- 10 minutes to do it three times a day.
Extended data:
I like to mention that although I usually have a busy schedule, I will never ignore the exercise time. Simple stretching exercise, muscle strength exercise, aerobic exercise, etc. These are the secrets for her to keep in good shape.
Jin Xiai said, "After I gave birth to two children, I began to exercise regularly. Of course, I also exercised before that, but after giving birth, I became willing to spend more time and energy on sports. "
She also said: "The older you get, the weaker your lower limbs will become and your strength will decrease. If you don't exercise for two weeks, you can feel your body getting more and more relaxed. So no matter how busy you are every day, you insist on spending the least time doing exercise. " This is the secret of her skin condition and good figure at the age of 20.
Although I like going to the gym very much, it takes an hour and a half to go back and forth by car, take a shower and change clothes, which is too much time. So she sits at home and does simple exercise every day to promote body circulation, generate heat to decompose body fat and increase skin elasticity.
References:
Xinhuanet -20 years old to keep a tight figure: exercise every day 10 minutes.