Efficient thin waist 8 strokes quickly get rid of the waist of the bucket. If you don't want to be a friend with a bucket waist, you should pay attention to getting rid of the fat on your waist. If you want to slim your waist effectively, you can try these actions, which are simple and efficient. Next, I'll introduce you to the specific content of 8 tricks to get rid of the waist of the bucket quickly.

Eight movements of high-efficiency waist-thinning, quickly get rid of the waist of the bucket 1 1, pull-down movement

Stand facing the pull-down. Grab a crossbar that exceeds the width of the shoulder with both hands. Sit on the bench and lift the barbell above your head. Pull down the crossbar until it touches the collarbone. Hold it for a while, return to the original action and repeat it 20 times. Rest for 30 seconds every two times.

Comments: Many women will use machinery to go to the gym to lose weight, and everyone can do such weight loss exercise at any time when they are free.

Second, the clean and jerk shoulders

Sit on the bench and practice, with your hands shoulder-width apart, and lift the barbell to shoulder-height position. Hold the barbell above your head until your arms are almost straight. Hold it for a while and go back to the beginning. Repeat 20 times and rest for 30 seconds every two times.

Comments: If it is inconvenient to carry dumbbells sometimes, it is suggested that you can also use a 500ml bottle filled with tap water as a substitute for sports tools, which will not have much impact.

Third, the leg bends.

Lie prone on the leg bender with your heel against the baffle. Put the abdomen and pelvis on the bench, slowly lift your legs up until your feet almost touch your hips, and slowly return to the original action. Repeat 24 times, and rest for 30 seconds every two times.

Comments: The remaining time for completion depends on personal circumstances, not necessarily one point, but the number of repetitions should reach the required number as much as possible, so as to achieve the expected results.

Fourth, the throwing action of the solid ball

First sit on an adjustable bench, and then adjust the bench to 45 degrees with the ground. Lie down with your head facing the floor and your feet hooked on the support bar of the bench. Hold the solid ball on your chest with both hands. When your upper body is lifted, throw the ball straight up. Grab the ball, return to the original action and repeat 12 to 15 times.

Comments: However, although this method is simple, it is still very effective and can achieve essential changes. Make the whole body exercise and consume more fat and energy. A solid ball has a certain weight. When you start to move, you should exercise your muscles. When you feel tired, you should know that enough is enough.

Fifth, abdominal exercise.

Sit on the edge of a bench or chair. Put your hands on both sides of your hips, hold the edge of the bench tightly, bend your knees, slowly lift your legs to your chest, and lean forward at the same time to make your chest close to your legs. Straighten your legs and lean back at the same time. The heel is about 12 cm from the ground. Repeat 12 times.

Comments: Pay attention to the parts that exert strength, that is, the parts that consume fat. If the action is in place, the action of thin waist will get twice the result with half the effort.

Six, dumbbell lateral bending action

Hold a pair of lightweight dumbbells in both hands, bend your elbows slightly and lift them above your head. Keep your back straight and bend your body slowly to the right as far as possible. Hold for a while, return to the initial action, and then bend your body as far as possible to the left. Repeat 6 to 10 times on both sides.

Comments: Dumbbells are light in weight. Don't increase the size for the purpose of losing weight, which will be potentially dangerous and may hurt yourself if you are not careful.

Seven, back stretching exercise

Lie face down on the back stretching device, with your back straight, your hands straight down, and your legs hooked on the leg anchor. Form a straight line from hips to hands. Lower your body until it is perpendicular to the ground. Lift your upper body upward until it is parallel to the floor. At this time, the back is slightly bent back and the hands are extended forward. Hold for a while, and then repeat 12 to 15 times.

Comments: It is more suitable for office mm practice sitting, because the amount of exercise is less and the waist is harder, but it is still recommended to do what you can.

Eight, squat exercise

Stand with your feet shoulder width apart, and hold a barbell on your shoulders with both hands. When inhaling, lower your body, keep your back straight, and bend your knees and hips until your thighs are almost parallel to the floor. Don't let your knees exceed your toes. Hold it for a while, and then return to the beginning when exhaling. Repeat 10 to 12 times, and rest for 30 seconds each time.

Comments: Although the action requirements are simple, it is a bit difficult to do it right. Pay attention to the frequency of breathing gas, and then the weight on the waist will be reduced.

Efficient thin waist 8 strokes quickly get rid of bucket waist 2 summer home efficient thin waist aerobics four strokes

First, sit and stretch.

1, the right leg extends sideways, the left leg bends inward, and the trunk remains upright.

2, the body slowly hangs to the right leg, as close as possible to the thigh; Put your right shoulder on your right knee, and stretch out your left hand as far as possible to grab your right ankle. Hold the action 15 ~ 20 seconds, repeat in the opposite direction, and do it three times left and right.

Second, standing side extension

1, upright, with legs shoulder-width apart; Raise your right arm above your head and your left hand near your thigh.

2. Slowly dump your body to the left, keep your head in a straight line with your spine, stretch your right arm as close to your cheek as possible to the left, slide your left arm down to your ankle, and keep breathing normally for 6-8 times. Repeat in different directions for three times each.

Third, chest and back stretching

1, kneeling, trunk upright, hands clasped behind your back; The arm drives the shoulders to slowly sink, raise the head, push the chest forward, and keep breathing normally for 3 ~ 6 times.

2, slowly restore the trunk upright, then put your hands on the front side of the lower abdomen, push your back, push your hands forward, and keep breathing normally for 3 ~ 6 times. This set of actions is repeated three times.

Fourth, calf and thigh stretching.

1. Bend your left leg and take a big step forward. Straighten your right leg backwards, put your feet on the ground, point your fingertips in the same direction, and help your knees keep balance with your hands.

2. Slowly straighten your legs and bend down at the same time, try to make your body close to your front legs, keep your palms close to the ground, keep breathing for 6 ~ 8 seconds, and repeat on the other side.