Tighten every part of the body, every girl wants her body to be hot, and weight loss needs to be targeted. For different parts of the body, we should not only lose weight but also tighten, so let's see how to tighten every part of the body.

Firming every part of the body 1 standing exercise with one leg "stork";

Exercise your shoulders and abdomen. Stand with your left leg on one foot, relax your knees, lift your right leg forward slightly, put your arms at your sides, and put your fists inward. Raise your arms to shoulder height, then put them down and repeat the action for 5 times. Switch legs and repeat five times.

"Cobra" action exercise: exercise the shoulders, abdomen, legs and buttocks, relax the left leg and stand on one foot, holding a dumbbell in each hand. The center of gravity of the body leans forward, the back is straight, the arms are perpendicular to the ground, and the heart of the fist is facing the body.

Open your arms and lift your left leg. Hold this position for two seconds, and retract your arms and left legs. Repeat five times. Change your right leg and repeat the action five times. Biceps flexion and extension: exercise biceps, legs and buttocks.

Legs are hip width apart, hands on your sides, fists inward. Squat down, bend your arms to shoulder height, and turn your wrist so that your fist faces your chest. Keep squatting and repeat the arm flexion. The whole action is repeated 10 times.

Stretching exercise by pedaling triceps:

Exercise triceps brachii and abdomen supine, with both hands bearing weight, knees bent on the left leg, knees raised to hips, right leg straight, and legs several inches off the ground. Raise your right arm, straighten it, and turn your fist left; Bend your left arm, punch your heart to your ear, and elbow up. After the action is completed, practice with the other arm and leg. The whole action is repeated 10 times. Squat Biceps: Exercise Biceps, Legs and Hips.

Stand with your hands loaded, fists inward, feet apart, hip width apart. Step back with your right leg, raise your heel and squat, and keep this position unchanged. Bend your elbows, keep your forearms close to your arms, and keep your elbows at your sides. Arm reset. Repeat the whole routine five times. Switch legs and repeat 5 times.

Reverse push-ups exercise:

Exercise triceps and abdominal supine, with knees bent 90 degrees and tibia parallel to the ground. Keep your hands straight, lift them with the weight on your hands, and face your feet with your fists. Bend your elbow and turn your wrist so that your fists are facing each other and your fists are facing your ears. Reset your arms and legs. The whole action is repeated 10 times. "Caterpillar" exercise: exercise triceps, shoulders, back and buttocks. Lie face down, put your hands on your sides, hold dumbbells in your hands, and put your fists on the ground.

Exhale, at the same time, raise your head, arms and legs about 8 cm from the ground and clamp your shoulder blades. Keep your neck in a normal state (don't droop or rise). All parts of the body are restored to their original positions. The whole action is repeated 10 times.

Tighten each part of the body 2. First, tighten the movement of the lower abdomen.

Part 1: waist stretching

1. Legs together, moderately straight, back muscles sit straight. Open your hands and breathe in.

2. Exhale and slowly twist the abdomen to the left.

3. Inhale to restore the upper body posture. Keep your back muscles straight and don't bend.

4. Then exhale and twist to the right. Repeat 5 times alternately left and right.

Tip: This action can not only consume calories efficiently, but also warm the abdomen, promote gastrointestinal peristalsis and lose weight efficiently.

Part II: Abdominal lateral extension

1. The knees are bent and overlapped, and the waist is relaxed laterally. Hold the upper body sideways, and the right hand and abdominal muscles are used to support the body.

2. Inhale, lift your knees and left and right, kick, right hand and abdominal muscles at the same time, keep balance and lift your whole body.

3. Exhale and restore your hands and feet. Repeat this action five times. Then the left and right hands alternately repeat the action.

Tip: this action is beneficial to eliminate the fat that is difficult to reduce in the lateral abdomen. When you can maintain a good sense of balance and complete the above actions, you can try to straighten your arms far away and transmit more stimulation to your side abdomen.

Second, tighten the movement of the legs

Part 1: Dumbbell Squat

Raise the dumbbell with both hands and naturally separate your legs; Lean forward slightly, tilt your hips, bend your knees, squat and stand up. Repeat 12- 15 as a group and do 3 groups.

Tip: Squat is undoubtedly the first choice for shaping leg lines, and it is also very effective for eliminating back fat. What I recommend to you here is a dumbbell squat with certain difficulty. Girls who have just started practicing squats can try the dumbbell-free version first. In addition, it doesn't matter if there are no dumbbells at home, just two plastic water bottles filled with water!

Part II: Squat take-off

Separate your feet, bend your knees, press your hips down, and straighten your upper body and arms; Stretch your arms upward, take a hard jump at the same time, and return to squatting position after landing. 12 is a group, and rest in the middle 1 min, and do 3 groups.

Tip: This action is also highly recommended by the editor, which can not only increase the strength of our legs, but also burn a lot of heat.

Part 3: Superman's Leg Pinch Ball

Lie prone, head up, arms straight forward, legs apart, and clamp the fitness ball; Lift the upper body and lower limbs at the same time, keep them at the highest position 10 seconds and then recover. Repeat 10 times.

Tip: This action is very interesting to do. It doesn't matter even if there is no fitness ball at home. As long as the action is proper, the same effect can be achieved.

Third, tighten your arms. take exercise

PART 1: Super simple water bottle operation

1. Sit in a chair, raise your hand with the water bottle, and bend your elbow. The raised elbow moves to the ear side, and the mm with insufficient flexibility can also move forward a little. Hold your elbow with your other hand.

2. Inhale and prepare. While exhaling, raise the hand holding the water bottle straight to the ceiling. Be careful not to elbow at this time. It is important to pay special attention to consciously tighten the muscles of your arms when doing actions.

3. Inhale and restore to the original state. Repeat the whole set of movements 10- 15 times, three times a day.

Part 2: Grab the table and get down.

1. Continue to grasp the edge of the table with both hands, and separate your legs into a squat posture.

2. The hips sink and the upper body is at 90 degrees to the thigh.

3. Stretch the body upward and forward with both hands, so that the angle between the body and the thigh becomes 45 degrees.

4. After keeping this posture for as long as possible, return to the original posture to continue practicing.

Fourth, tighten the facial movement-massage method.

STEP 1: Apply massage cream to face evenly.

Step 2: do warm-up exercises for cervical lymph.

2. 1 Press and massage from the front of the ear root down to the neck to the clavicle, and repeat it three times here, starting with dredging the cervical lymphatic system and promoting blood circulation.

2.2 There is also a lymphatic system in front of the neck, so the chin is pressed to the position of the clavicle.