1, chin: Just look up! Be sure to raise your head hard, feel your chin and neck tighten, pause for 5 seconds and then put it down, 20~40 times a day. You will see the effect in a week.

2. Inside the upper arm: Hold two small dumbbells (mineral water can be used instead), lift the arm so that the upper arm is close to the ear, then bend your elbow and straighten your arm. Do this in three groups every day, one group 15.

3, back reduction: 1 Prepare two dumbbells, stand, arms naturally droop, hold the dumbbells, and lift things backwards with the upper arms. Lift the dumbbells to the chest with 15 as a group, and stand in three groups every day, with your arms hanging naturally, and hold the dumbbells with your palms back. Keep your arms straight when doing this, and do it with 15 as a group every day.

These two movements can be exercised on the back, but it is difficult to reduce the fat on the back, so it is difficult to fully exercise this part in general exercise and it needs to be persisted for a period of time.

4. Upper abdomen: The upper abdomen is a part of the stomach. The easiest way is sit-ups. Attention, not sit-ups! If you sit up when doing this action, it is not good for your spine, and don't put your hands behind your head when doing it, just cover your ears with your hands, otherwise it will be harmful to your cervical spine. Do at least three groups every day, with 20 in each group.

5, the lower abdomen: that is, the "lower abdomen chest" lies flat, legs are straight and feet are close together, slowly lifted, at 90 degrees with the body, and then slowly put down. This action will be very tiring, but it can reduce the fat on the front side of the thigh. Do at least 2 groups every day, each group 15.

6, hip reduction: lying on the bed, straighten your legs, do swimming, lift your legs alternately, move slowly, don't leave the bed. Once or so, 15 is a group, and 3~4 groups are done every day.

7, reduce the crotch: side kick. Stand, lift your left leg to the side and keep your knees forward. Slowly lift it to the highest position you can bear, and then slowly put it down. The lower side of 15 is a group, and 2~3 groups are done every day.

8, reduce the waist on both sides:

1 One is to shake the hula hoop (aerobic exercise will last for 30 minutes before you start to burn fat, so you should exercise for at least 30 minutes). After a week, you obviously feel that both muscles are tense. After standing, your feet are slightly wider than your shoulders, your arms are flat, and your body is "big". Then bend your back, touch your left ankle with your left hand, then stand up straight and switch to the right. When you do it, you will feel the muscles on both sides of your waist stretched. Do a group of left and right, do 30 a day.

9. Reduce thighs:

1 inner thigh: do squats. Stand with your feet shoulder width apart, toes outward, and slowly squat 1234 until it is parallel to the floor. Count to 5678 and stand up slowly. Don't raise your heels when squatting, be sure to land and move slowly. Do 15 in each group, and do 3~4 groups of 2 front thighs every day: same as above. Because this action can exercise the muscles of the front thigh at the same time.

3 rear thigh: standing. Kick after doing. Do it slowly, the first grade is eight beats, each group does 15, 3 ~ 4 groups a day. Everyone's body flexibility is different, so don't push too hard to avoid pulling your muscles.

10, leg reduction: The method of measuring calf fat is simple: relax the leg, and then pinch the calf with your fingers. If you can easily pinch the fat layer, it means that your legs are fat and need to be reduced. If the fat layer is thin, muscles alone will thicken the legs, which is muscle.

1 fat type: The most effective method is to stand on tiptoe and divide into groups of 20, and do four groups every day. The point is to move slowly and don't stick your ass up. Stand on tiptoe and stop for about 3 seconds. Remember to gently shake the calf muscles with your hands after exercise to relax them.

2 muscle type: it is difficult to reduce. For muscular MM, it can only be suggested not to strengthen leg exercise and wear high heels less to avoid muscle tension and thickening.