1, standing in the front row: beautiful breasts and beautiful back: this action can tighten the muscles of the upper body: chest, abdominal muscles and biceps, strengthen the back by lifting, improve the posture and balance, and let you wear a halter with confidence. Exercise: Stand with your feet shoulder-width apart and hold a dumbbell in one hand; The upper body leans forward and the back is straight, so that the two dumbbells naturally droop and have gravity; Elbows bend upward and backward close to both sides of the body, and feel the feeling that the back is clamped; Return to the initial position, repeat 15 times, and do 3 groups.

2. Wood board: thin waist and abdomen: keeping the body still and stirring the muscles of the whole body to maintain stability can make the whole body exercise, especially thin waist and abdomen. Although the process is difficult, the effect is extremely obvious. The purpose of Voldemort's training is to resist gravity and bending of the body. Abdominal muscles and back muscles support the lower spine between the pelvis and ribs, so the muscles in this area will be particularly tight. Because of its static characteristics, it will not cause back strain like sit-ups. One group needs to be still 1 min, and do 3 groups every day.

3, weight-bearing squat: lift hips and thin thighs: weight-bearing fitness to strengthen muscles and bones, accelerate body metabolism. Because the muscles of hips and legs are the largest muscle groups in the body, the load can accelerate the burning rate of this part of heat. The easiest way is to hold the dumbbells at your sides, bend your knees and thighs and squat down as if there is an invisible chair behind you, keep your back straight and slowly return to your original position. Repeat each group 15 times, and do 3 groups every day.

4. Anti-chopping: In order to maximize metabolism, the whole body mobilizes as many muscles as possible at a time and exercises according to the natural movement of the body, such as this imitation chopping wood. Exercise: Hold the solid ball or dumbbell with both hands, move the ball to the lower right when squatting, and move the ball to the upper left when standing up, and then repeat the exercise in another direction 15 times, and practice 3 groups every day.

5, lateral stride up and down: beautify the side lines of the body: do a lot of front and back movements every day, such as walking, running, climbing stairs, so lateral training is a supplementary training, so that your inner and outer thighs, abdominal oblique muscles and buttocks will become more beautiful. In addition, this action can also improve your balance and coordination ability and increase the aerobic components needed for metabolism. When doing this, step your right foot on one side of the ladder board, then lift your left foot to the ladder board, and put your right foot on the other side of the floor at the same time. Change your left leg and do it for 10 minutes.