2. Inside the upper arm: two small dumbbells (mineral water can be used instead), hold them in your hands, lift your arms close to your ears, and then bend your elbows and straighten your arms. Do this for a while. Do 3 groups every day, one group is 15.
3. Reduce the back:
1) Prepare two dumbbells, stand with your arms drooping naturally, hold the dumbbells, and lift the dumbbells to your chest with your upper arms back. 15 as a group, do 3 groups every day.
2) Stand with your arms drooping naturally, hold the dumbbell backwards with your palms and lift it backwards. Keep your arms straight when you do this. 15 as a group, do 3 groups every day.
Both of these 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. MM needs to persist for a while.
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. Don't put your hands behind your head when doing this. Just cover your ears with your hands, or you will hurt your cervical spine. Do at least 3 groups every day, with 20 in each group.
5. Lower abdomen: it is a "small belly". Lie flat, legs straight, feet together, slowly lift, make a 90-degree angle with your body, and then slowly put it 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, one group 15.
6. Reduce the waistline on both sides:
1) One is to shake the hula hoop (aerobic exercise lasts for 30 minutes before you start to consume fat, so exercise for at least 30 minutes), and after one week, you obviously feel the muscles on both sides tighten.
2) Stand with your feet slightly wider than your shoulders, your arms flat and your body in a "big" shape. 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.
7. Reduce hips: lie on the bed, straighten your legs, do swimming, lift your legs alternately and move slowly, and don't leave the bed. Once or so, 15 is a group, and 3 ~ 4 groups are done every day.
8. Reduce 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.
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 for each group, and do 3 ~ 4 groups every day.
2) Front thigh: 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 force yourself too much to avoid pulling your muscles.
10. Leg reduction: The method of measuring calf fat is very simple. Relax your legs, and then pinch your 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, the muscles alone will make the legs thick, especially the muscles.
1) Fat type: The most effective method is to stand on tiptoe for 20 times and do 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: 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.
Also, when you exercise, you should feel whether the part you exercise is moving. For example, if you exercise your thighs, you should feel whether the thigh muscles are tightened when you squat, and whether this part is sour after exercise. If so, it means that you have exercised in this part. If not, your posture is wrong and you need to adjust yourself.
The standard of beautiful legs
Beautiful legs are legs with five places close together and four places with gaps. Specifically, as shown in the following figure, the five places marked with ○ (thigh, knee, fibula, inside ankle and toe) are close together, and the four places marked with ○ (thigh and root, thigh and knee, knee and fibula, fibula and ankle) are in a state of separation. In addition, if the knees are forward and the legs are straight, it can be said that they are beautiful legs.
thigh
You can burn off the excess fat and fat in your thighs through the following exercises. While shaping perfect leg lines, you can also exercise the tension of thigh muscles.
Remove excess fat from the legs (per day 10 second)
1. Lie on your side on the floor and straighten your feet.
2. Keep your knees straight. The muscles in the inner thigh lift the calf. Hold this position 10 second, and switch to the other side.
main points
In practice, if one of the left and right legs is difficult to lift, you should increase the original time by 5~ 10 seconds, which can make the muscles of the left and right legs more symmetrical.
Exercise the tension of leg muscles (daily 10 second)
1 Look ahead and stand up straight. Chest out and abdomen in. Relax your muscles as much as possible.
Bend one leg, hold the sole with the same hand, and stretch the muscles of the front leg. Hold this position 10 second, and then switch to the other side.
main points
In practice, if one of the left and right legs is difficult to lift, it is necessary to add 5~ 10 seconds to the original time.
pillar; mainstay
Tighten calf muscles to create beautiful leg lines. (5 seconds per day)
1 find a book 4~5cm thick, stand on the book with your toes and your heels dangling.
Put your feet together, put your weight on your big toes and stand on tiptoe. Hold this position for 5 seconds while maintaining balance.
main points
If you don't have such a thick book, you can also use stacked magazines. Pay attention to the use of peroneal muscle when tiptoeing.
Relax the peroneal muscle (daily 10 second)
1 Sit on the floor with your back and legs at 90 degrees and face forward.
Straighten your legs, hold one of the soles of your feet with both hands and slowly lift your legs. Hold this position for 5 seconds. Change the other side. When doing this group of movements, pay attention to your legs together and don't bend your knees.
main points
When holding the soles of your feet with both hands, your body tends to lean forward. At this time, you should pay attention to keeping your back straight and not bending.
O-legs and X-legs
Through the following exercises, you can fully exercise the muscles outside or inside the leg, make the leg lines symmetrical and correct the leg shape.
A: O-legs (3 seconds ×5 times a day)
1 Stand on the floor with your chest out and your abdomen in.
Bend your legs and make circular movements from outside to inside.
3 When your knees are together, keep your knees bent for 3 seconds.
B: X-legs
1 Stand on the floor with your chest out and your abdomen in.
2 Bend your legs and make a circular motion from the inside out.
3 When your knees are together, keep your knees bent for 3 seconds.
main points
When the legs make a large circular movement, it is easy to tilt the hips. Therefore, the key to this action is the strength of the lower abdomen.
Correct the leg shape (5 seconds ×3 times a day)
1 Squat on the floor, palms touching the floor completely.
Keep your palm in contact with the floor and stand up slowly. This process is suitable for 5 seconds.
3 Until the legs are completely straight, this posture lasts for 5 seconds. If you can't straighten your knees completely when you stand up straight, you can adjust your hand position slightly.
main points
When doing this group of movements, pay attention to keep your palm between the floor and your knees.
Five taboos on the road to beautiful legs
Taboo 1: Sit with your feet on the same side and cross-legged.
Taboo 2: Stand on one leg and cross your legs.
Taboo 3: sleep on your side and sleep on your stomach.
Taboo 4: Wear high heels.
Taboo 5: Always put the bag on the same side.