In order to help you achieve better fitness effect, I will bring you some skills below. Come and have a look!

1. Eliminate fat-tighten the whole body.

Push down the spiral leg: the leg is supported on the stool and kept in a straight line from head to toe. Tighten the abdomen, keep the right knee close to the chest, keep the leg height unchanged, translate to the left, and then return to parallel. Do 8 times on each leg, rest 1 min, and do 3 groups. This action is very tiring, but it has a great effect.

2. Eliminate the dynamic version of abdominal relay transmission

Lie on your back, hold the fitness ball with your legs (pillows can be used instead) and raise your hands above your head. Tuck in your abdomen, lift your hands and legs at the same time, pass the ball from your legs to your hands and back again. Go back and forth 10 times, hands and feet have been spinning in the air, can not land. Do it three times. Abdominal muscle training, let's have a challenge!

3. Thin arms and tricks

Sit in a chair with a dumbbell or a bottle full of water in your hand, legs apart, and lean forward slightly. Put your left hand on your left knee, put the dumbbell down from the inside of your leg with your right hand, straighten your arm and turn inward, and keep it for 2 seconds when you feel the muscle tension in your arm. Slowly recover and do it 30 times. The arm will feel sour, and it is easy to lose the fat on the arm.

4. The inner thigh is thin

A bloated inner thigh will make the whole leg look shorter and thicker. How to thin the inner thigh, a particularly simple action: elbow support lying on the side, the body is vertical to the ground, the outer leg bends forward, and the inner leg is lifted with the strength of the thigh to keep the muscles in the inner thigh tight. The leg height of this movement is limited, so it is necessary to control the stability of the body and not lean back. Lift your left and right legs 20 times each? Group three.

5. Exercise method of mermaid line

Sit by the bed, lean back slightly, put your hands behind your back and keep your back straight; Abdominal muscle contraction, 45 leg lift? (Figure 1). Keep your abdomen strong, keep your hips still, spread your legs parallel to both sides like scissors, then cross your left leg to the upper right and your right leg to the lower left (Figure B); Restore your legs to be parallel, with your left leg on the lower right and your right leg on the upper left (Figure C). Twenty times? Group three.

6. Reduce abdominal fat? Aerial treadmill

Sit by the bed, lean back slightly, put your hands behind your back and keep your back straight; Bend your knees, contract your abdominal muscles, and lift your legs for preparation (Figure A). Keep your abdomen firm, keep your hips still, and draw a big circle with your legs outward in turn (Figure B, C, D). After 20 laps, 20 laps. Pay attention to your knees close to your chest when your legs are wrapped back.

7. Kick your ass

Stand on one leg and hold the wall with both hands to keep the upper body upright and stable (Figure A). After the left leg is straightened, kick it, keep it for 2 seconds to the maximum (Figure B) and slowly fall. Be careful not to swing your thighs by inertia. /kloc-switch to the other side after 0/5 times. The left and right sides are all completed as 1 group, and * * * is completed as 3 groups. The effect is amazing. I felt it right after practice. You can have beautiful little PP by kicking twice a day.

8. Say goodbye to your tummy

Sit on the mat with your arms folded, your feet hanging one centimeter off the ground. Don't step on them, just use your hips to support your whole body and keep your balance. Look forward, loosen your arms, open them completely at one side of your body, in a straight line with your shoulders, and keep your feet together for ten seconds to restore your initial state.

9. Servant Street Body Shaping Method

Exercise that effectively strengthens the back and reduces the waist circumference. Lie prone, keep your jaw contracted, and lift it off the ground slightly (Figure A). Lift the upper body off the ground from head to sternum, and squeeze the scapula backwards at the same time, and rotate the thumb outward, so that the thumb faces the sky (Figure B) and makes the back muscles feel tight and squeezed, and keep it for 10 second, and then return to the initial state. 15 times? Three times.

10. Thin side waist

Lie on your back on the mat, put your arms at your sides and lift your legs together. Get ready to inhale, exhale, and turn left to leg press until it forms a 45-degree angle with the ground. (Figure A) Inhale and move your legs back to the central position, exhale and lift your arms up, try to touch your toes (Figure B) and return to the initial state and switch to the right; Complete about 1 time, do it 5 times, and repeat it 3 times. Doing it every day can reduce your stomach.

1 1.

Prone posture with one hand supporting, lower body close to the ground, ready to inhale (Figure A) Exhale, stand up and force your waist and abdomen into a straight line, and hold for 10 second (Figure B). Slowly return to the starting state and prepare for the next move. After completing 5 times, change hands to support. All the left and right hands are completed as a group and made into three groups.

12. Senior Superman

Plastic training to improve the difficulty: four-point support of hands and feet to form a crawling posture. Keep hips and knees at 90 degrees and knees slightly off the ground. Try to hold out your chest and abdomen, so that your ears, shoulders and hips are almost in a straight line (Figure A). The left hand and right leg are slowly extended outward at the same time, so that your body can maintain balance and stability with only two supporting points (Figure B). Stay 10 second, change your right hand and left foot. Repeat 5 times and do 3 times.

13, swimming is the best way to lose weight and consumes a lot of energy!

The resistance in water is 12 times that of the ground, and swimming 100 meters is equivalent to running 400 meters. And after you leave the water, the energy consumption can be maintained for a period of time. Swimming can make everyone have chiseled muscles.

14, hold the ball and reach out.

Lie on your back, bend your knees and lay your legs flat. Hold the ball in your chest with both hands, contract your abdomen and roll up. When the regiment is in place, the arm extends upward and points to the ceiling. When returning to the starting position, the ball also returns to the chest. Repeat 20 times and do it three times.

15. Sitting for a long time causes the buttocks to become bigger.

Long-term stress can lead to a 50% increase in hip fat accumulation, even for people who exercise regularly. Sedentary will transform preadipocytes into adipocytes, which will accelerate the production of more fat under static pressure. Over time, fat cells will also invade the body muscle tissue. Therefore, to avoid working at a desk for a long time or sitting on the sofa watching TV for a long time, it is recommended to get up and exercise for 5 minutes every half hour.

16. Seat stretching

Relieve the back stiffness caused by sitting for a long time, and fight against the adverse effects of incorrect sitting posture on the body. Sit on the back of the chair, grab the chair surface with both hands, hold your chest out, lower your head, and slowly fall back. If you feel a stretch in your back, stop. Hold for 20 seconds, then relax and repeat.

17. Scorpions wag their tails to keep healthy

Break through the bottleneck of slimming and burn fat again. Push-up posture, the body is 90 degrees downward from the shoulders and elbows, and the abdominal muscles are tightened to make the head, shoulders, back and buttocks straight. Keep the upper body still, lift the right leg for about 30 degrees, stay for 10 seconds, and return to the initial state. Then lift the left leg instead 10 second. Be careful not to collapse your waist when lifting your legs. Repeat each side three times and do it three times, which will be an extreme challenge!

18. Get down

Can help accelerate blood circulation and prevent leg and hip muscles from relaxing. Stand with your legs shoulder width apart, put your weight on your heels, and kneel down slowly. It feels like sitting in a chair. Try to keep your upper body upright, chest up and head up. Be careful that your knees don't exceed your toes. Repeat 15 times and do it three times. At first, my body was a little sore. After a period of persistence, I soon got used to it. Come on!

19. Half handstand push-ups

Boys with inverted triangle shape will be more attractive and feel more secure. This action will help you create a sexy inverted triangle: hands on the ground, upper body down, hip joint bent back, feet on the stool. Keep your arms and upper body perpendicular to the ground, bend your arms downward until your head is close to the ground, and lift them up to restore. Repeat 15 times and do it three times. The picture is selected from Men Don't Say You Know Fitness.

20. How to lose the fat on your arm?

Commonly known as arm fat? Bye. Meat? Easy to form but hard to lose. This exercise can help you lose worship meat: support the edge of the chair with your hands at your sides, put your feet together in front, and hang your hips. The elbow joint bends gradually and drops to the height of the hip close to the ground, and the body is supported by the strength of the arms. Repeat 12 times and practice three times a day. Try it quickly!

2 1. How to lose the fat on your stomach?

Sit on the edge of the stool, lean back slightly, straighten your legs, and support your hands on the stool to keep your body balanced. Bend your knees and abdomen, keep your knees at the highest point for one second, and then slowly lower your calves until they are completely straight. Pay attention to never touch the ground when practicing. Repeat 12~ 15 times, three times a day. Practice every other day to lose weight easily!

22. Thin arms anytime, anywhere

Commonly known as arm fat? Bye. Meat? Use the support around you to help you lose the meat worship: put your hands on your sides, one foot in front, and your hips are suspended. The elbow joint bends gradually, drops to the height of the hip close to the ground, and supports the body with the strength of both arms. Repeat 12 times and practice three times.

23. The simplest and most effective hip exercise

Cut short squats, bend and stretch your legs through your own weight, and stimulate your hips, so as to achieve good shaping effect! Feet in tandem, hind legs on the stool. Squat vertically and stop getting up when your legs are close to 90 degrees. Do it 15 times per side. Do it three times. Be careful that the front knee does not exceed the toes!

24. Say goodbye to a small belly-GIF version of leg support.

Lie on your back with your arms straight and flat on your head. Bend your knees and lift your legs so that your thighs are vertical to the ground and your calves are roughly parallel to the ground. Contraction of abdominal muscles, so that the arms and knees press each other more tightly, hold for a moment, and then slowly return to the starting position, 20 times? Group three.

25. Carve upper arm lines

Stand naturally and hold the dumbbell by your side (mineral water can be used instead). Inhale, raise your arms to your chest shoulder height, palms down. Exhale, knees slightly bent, hips as the fulcrum, upper body bent down until it is close to 90 degrees with the ground (as long as you feel the back muscles tense). Palms opposite, arms straight, back parallel to the ground. Stand up and return to an upright position. Repeat 15 times.

26. Accelerate metabolism

The goal of difficulty improvement training is to strengthen the core muscles and help the body become tight. At the beginning of the push-down, the abdomen exerts force, the hips quickly flex and the legs squat down, and then jump vertically in place. Squat down quickly after landing, support your hands in front of your feet, stretch your legs backwards, and keep your body in a straight line. Repeat 20 times.

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