Step 1. Stand still (30-50 times ×3 groups)

The purpose is to make the whole body blood flow smoothly and warm the muscles. Before starting 10 minutes of lean meat exercise, this action must be done as a warm-up exercise. Not only can you keep your body warm and facilitate activities, but you can also exercise muscles such as rectus abdominis, psoas, gluteus medius and quadriceps femoris by lifting your legs high.

1, standing posture, hands naturally hanging at your sides.

2. Lift your right hand and left leg. After the left thigh is raised, stop 1 sec, then wave your arms greatly, and lift your legs alternately to make the action of staying still.

Key points: keep your back straight and lift your thighs parallel to the ground, but as long as you lift them to this height, you don't need to lift them again, because even if you lift your legs higher, the strength of the psoas major muscle will not change.

Action focus:

① Lift your legs like the whole pelvis.

(2) Don't worry about the complete movement, just have a sense of rhythm when doing it.

③ If you feel that you don't have enough exercise, you can try to do the next warm-up exercise, "lift your legs and touch your knees".

Step two. Leg lifting and knee touching (30-50 times ×3 groups)

After standing still, if you feel that it is not enough, you can do this action again. When bending the body, you can focus on the lateral abdomen and move to the muscles around the abdomen.

1, open your feet shoulder width, stand with your back straight, put your hands behind your head and inhale.

2. When exhaling, bend your body, lift your knee, let your right elbow touch your left knee, and then change your other foot.

Key points: Knees should be raised higher than when standing, which is very effective for eliminating fat in the lateral abdomen.

Action focus:

① When twisting the body, the focus is on the muscles of the lateral abdomen.

(2) the knee is higher than when standing still.

(3) Don't be slow, but follow the rhythm.

(4) Left and right once, it is a complete action.

Knee touching chest (5- 10 times ×3 group)

Thin parts: arms, lower abdomen, side waist

Adjust the load according to the angle of upper body inclination.

This action mainly exercises the rectus abdominis and psoas muscles, and the feet need not be treated, focusing on the muscles of the abdomen and the inside of the abdomen. When doing exercises, please concentrate on using only rectus abdominis and psoas major.

1, bend your knees, sit on the ground and put your hands behind your body.

2. Inhale, tilt your upper body, lift your feet and leave the ground for 3 seconds.

Key points: feet should be suspended and landed to reduce the burden.

3, exhale, put your knees as close as possible to your body, your upper body can lean forward slightly, and your stomach can hold for 3 seconds before you put it down.

Change your movements: If you feel uncomfortable lifting your feet at the same time, you can put down one foot. Although the effect will be weakened, the burden will be reduced and the movements will be smoother.

Action focus:

(1) when close to the knee, don't kick, to easily pull the leg.

② Admiration for rectus abdominis and psoas major.

If the tilt angle is relatively large, Fudan will be aggravated.

Stretching action: After finishing the action, you can stretch like this.

Lie prone, keep your hands straight and close to the ground, lift your upper body and stay for about 15-20 seconds.

Five key points of lean muscle exercise

1, 2-3 times a week.

If you consider the cycle of muscle fatigue and recovery, it is most effective to do lean muscle exercises 2-3 times a week. If you only do one or two movements a day, it doesn't matter if you do it every day.

If your body hurts, don't do anything.

First, follow the instructions of each action. You don't have to force yourself to feel pain when your knees are joined to other joints. Just do what you can. You don't need to bend your knees too much or lift your feet.

3. Pay attention to the effects on muscles.

When doing 10 minute lean meat exercise, you should pay attention to the muscles that will be used in this action. If you feel that your muscles are "tired", it means that it has an effect on your muscles.

4. Physical load is probably the degree of fatigue after doing 5- 10 times.

If you can easily do it more than 15 times, then instead of increasing the number of times, it is better to adjust the exercise mode and increase the load, except for warm-up exercises.

5. Don't rest between each group of movements.

Take 5- 10 times as a group and basically do three groups. The rest time between each group should be within 1 minute. If the rest time exceeds 1 min, the effect of exercise will become worse.