Simple and effective, persistence will lead to miracles!
The first section:
Step 1, sit upright, bend your knees, and gently hug your knees with your hands.
Step2, lift your legs up, lean back slightly, pay attention to adjusting your breathing and keep your body balanced.
Step3, straighten your left leg and lift it, and tighten your feet. At this time, you will feel a tight feeling in your waist and abdomen, which shows that your posture is correct. Cross your legs five to ten times each.
Fuck the second quarter:
Step 1, open your feet shoulder width, press your hands close to your chest and relax.
The second step is to inhale, slowly rotate your body to the right, and slowly exhale until you reach the far right side of your body, and pause for about 20 seconds.
Step3, also rotate to the left, doing five groups alternately each time. After a week, you will find that the waist fat has really decreased a lot!
Section 3 Thin Waist Exercise:
1. Lie flat, relax your shoulders and hands at the level of 180, close your chin, clamp your knees, and raise your legs at 90 degrees to your body.
2, foot movement, with abdominal strength, shoulder blades off the ground close to the knees, hands gently placed knees.
3. Then, when you gently put your right knee with your hands, straighten your left foot, and then change sides and feet, continue this action.
The following thin waist aerobics can not only slim out well, but also develop abdominal muscles. MM who loves beauty can try.
deep squat
Effect: Tighten thigh and hip muscles.
Methods: Stand with your back against the wall, with your legs shoulder-width apart and your toes forward. Hands akimbo, abdomen in and chest out, the body slowly slides down the wall until the thigh is parallel to the ground and the thigh is vertical to the calf for 30 seconds. Then, slowly move up along the wall until your legs stand straight (note: keep your legs apart and your feet close to the ground during the whole process). If you can easily complete two sets of movements in succession, consider holding a dumbbell in each hand to increase your strength.
B brace
Effect: Tighten the chest, shoulders and triceps.
Methods: Stand in front of the table with your feet crossed and keep a certain distance (about one meter) from the table. Hold the table with both hands, tuck in your abdomen and chest, and press forward as far as possible, just like doing push-ups. Repeat 8 to 15 times.
Leg lift
Effect: Tighten the muscles of the upper body and buttocks.
Methods: Spread a blanket on the ground, kneel on the ground, put your hands on the ground, straighten your arms, and make your back parallel to the ground, so as to make body form look like a table. Lift your left leg to hip height, then lift your right arm to shoulder height for 5 seconds. Then, return to the original posture, change your right leg and left arm, and do it again. Repeat 3 to 6 times.
Twist your waist.
Effect: Tighten waist and back muscles.
Methods: Sit with your legs flat on the ground, with your legs stretched forward as far as possible, knees slightly bent and toes up. Bend the right leg, and the sole of the foot is close to the inner side of the left thigh; Hold your chest out, look forward, put your hands on your head and twist your waist to the left, try to make your left elbow close to your left hip, and then return to your original position. Repeat 10 times. Then, switch to the other side and repeat 10 times.
Abdominal rhytidectomy
Effect: Tighten upper body and abdominal muscles.
Methods: Lie on the ground with knees bent, feet close to the ground, arms holding chest. Exhale forcefully, and at the same time, lift your shoulders up slowly, about 30 degrees, with your back always close to the ground. In order to avoid neck fatigue, you can try to keep your chin close to your chest. Repeat 15 to 20 times.
There are many benefits, such as speeding up the heart rate, lowering cholesterol, fat content and blood pressure, and strengthening bones and muscles. Doing more heart-building exercises can make you feel confident and laugh. Remember: the heart is a muscle. Therefore, to keep your heart healthy, you should do more exercise, such as walking, cycling, climbing stairs, swimming and skipping rope. Of course, you'd better choose your favorite exercise style (you can mix training) so as not to feel bored. As for those depressing rainy days, you can choose to step on any step at home, which will also make your heart beat faster.
So, what is the exercise standard of heart-building exercise? There is a very simple test method: voice test. In other words, when you can say short sentences while exercising, it is the most suitable exercise intensity. If you can sing while exercising, you haven't exercised enough. But if you can't even speak, it means that you exercise too much.
You can try to exercise for 20 to 45 minutes three to five days a week. Remember to walk, jump or jump for 5 minutes before each exercise to warm up, and do more than 5 minutes after exercise to make yourself transition to a calm state.
Flexibility exercise
The importance of flexible exercise is easily overlooked. In fact, flexibility is the basis of bodybuilding, just as vitamins are the basis of nutrition. Without flexibility, your back, neck, hips and knees will become stiff over time, which limits your range of activities and makes you have to face the troubles in life: complicated affairs, the danger of injury and sleepless nights caused by physical pain; What's more, it may lead to mental depression.
To make your body have good flexibility, remember to stretch your body after every exercise, and at the same time develop a good habit of exercising after work, which can help you eliminate fatigue and soreness.
There are some more scientific aerobics here, so I won't introduce them one by one. For more related content, please pay attention to the sports fitness channel or search in the station to learn more about it.
Keywords thin waist aerobics, bodybuilding,