Feet are slightly wider than shoulders, toes of right foot are abduction, left foot is slightly flexed, arms are raised horizontally, body bends to the right, right hand holds right ankle, eyes look at the direction pointed by fingers of left hand, pay attention to keeping upper body and legs in the same plane, and hip joint should not bend, pause for about 5- 10 seconds, and slowly recover, alternating sides.
Thigh reduction
The muscles in the inner thigh are generally difficult to exercise. Want to lose them, only by targeted exercise. 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 get up slowly. Don't raise your heels when squatting, be sure to land and move slowly. Do 15 for each group, and do 3~4 groups every day.
Sitting posture stretching
Raise your arms as high as possible, put your hands together and keep your upper arms as close to your ears as possible. Feel your back and shoulders stretch up, abdomen in and chest out. Hold 10- 15 seconds each time, and repeat for 2-3 times.
Reduce the sides of the waist
In addition to having a flat belly, "small waist" is also pursued by many women, and it is very nice to wear clothes at the waist with obvious curves. The way to reduce the waist on both sides is to stand, then your feet are slightly wider than your shoulders, your arms are flat, and your body is in a "big" shape. Then touch your left ankle with your left hand, don't bend sideways, then stand up straight and switch to the right. When you do it, you will feel that both muscles are stretched. Left and right groups, 30 a day.
Flexion and extension of triceps brachii arm
Sit in the office chair, hold the edge of the chair with both hands, put your feet together on the ground, support your body with your arms and move out of the office chair. Your elbows are bent, your body is down, and your legs are naturally bent. When your hips are close to the ground, your triceps will be propped up and restored. Suggested exercise intensity: 8- 12 times in each group, and the main exercise site in groups 2-3: triceps brachii; Auxiliary exercise parts: deltoid muscle, back muscle and chest muscle.
stand out
Lunge forward with your right leg, bend your knee at 90 degrees, raise your arms as straight as possible, close to your ears, spread your shoulders back, abdomen in, chest out, pause for about 10 second, and switch to the opposite leg. Suggested exercise intensity: alternate legs as a group and do 1-2 groups: quadriceps femoris, gluteus maximus and deltoid; Auxiliary exercise site: back muscles.
Slender legs
Skinny legs should be divided into fat type and muscle type according to their own leg fat formation. If you can easily pick up the fat layer, it means that your legs are fat. If the fat layer is thin, muscles alone make the legs look thick, which is muscle type.
1, fat type: the most effective method is to stand on tiptoe, 20 times as a group, and sit in 4 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: this is difficult to reduce, for muscle type MM, it can only be suggested not to do high-intensity leg exercises and wear less high heels, so as to avoid muscle tension and become more robust.
The above small ways to lose weight are simple and easy, whether at home or in the office. As long as you ol spare a little time every day and keep practicing, then slimming is no longer a problem.