Slimming is one of the most commonly used and effective weight loss methods for MM. Today, Xiaobian introduced two slimming and weight-loss exercises to help everyone develop a good figure and confidently meet the summer.
The first set of actions: 15-minute instrument weight-loss exercise
The four movements described below are fast and explosive, so they can exercise their muscles. Do this two or three times a week. Do the first action for 30 seconds, then do the second action for 30 seconds, rest for one minute, and repeat three more times. Next, do the third action for 30 seconds, then do the fourth action for 30 seconds, rest for one minute, and repeat three more times.
Action 1: Squats and kicks
Stand with your feet wide at the shoulders and bend your elbows with your hands behind your back.
Bend your knees, sit down, imagine a chair behind you, squat down and keep your back straight.
When standing on the back, kick your right foot forward and your foot toward the ceiling.
Then squat again and kick forward with your left foot.
Action 2: Bow leg jump conversion
The left leg goes forward, the right leg bends back into a bow, hands are placed on both sides of the body.
Jump up by the explosive force of your legs.
The legs switch like the scissors in the air, that is to say, the right leg is on the floor and the left leg is behind.
Action 3: Cross Legs Pushing Forward
The upper body is in a push-up position and the right foot is placed on the left foot to allow the left foot to bear the weight of the body.
Hold the floor with both hands, lower the upper body until the chest hits the ground.
Straighten the upper body, place your left foot on your right foot, and push yourself up.
Action 4: Knee bend knee
Hold the floor with your hands and pick up your toes.
Move your right knee to the direction of the left elbow, return to the original position, and bend your left knee in the direction of the right elbow.
The point is to alternate quickly.
The second set of actions: 15 minutes with the weight-loss device
Exercise principle: exercise the lower body is a shortcut to weight loss. The lower body consists of a large muscle group (hip, quadriceps, hamstrings, and calf), which produces a more intense metabolic response during local exercise, so the body burns more calories during and after exercise. In other words, when the lower body is sculptured, the entire body will lose weight.
Exercise points: exercise to each group of muscle groups. This set of exercises exercises hips, quadriceps, hamstrings and calves through forwards, backwards, and lateral movements to help you train deeper muscles that are easily overlooked. Take a break in the middle of the 4 sets of exercises. Each group is repeated 3 times. It takes about 15 minutes.
Action 1: Stretching legs horizontally
Put a small resistance band under the knee. The two feet are separated from the crotch and the knee is slightly curved.
Keep your body tense, your left foot toward you to the left, your right foot to the left, and your left foot close. Such small steps repeat 30 to 40, then change to the right, start right from the right foot, and do 30 to 40 again.
Action 2: Lunge switching
Take your right foot and bend both knees in a bow.
Hold your posture, stand straight on your legs, pick up your left foot, step backwards on your right foot, and bend your knees to become an anti-arc. Return to the original position. Repeat 10 to 12 times, then take the left foot first and repeat 10 to 12 times.
Action three: dumbbell weightlifting
Stand on two feet with shoulder width, with your toes slightly outward and hold a heavy dumbbell in front of your chest.
Bend your knees down and straighten your back. The closer to the floor, the better. Slowly stand up by applying pressure to your heel until you turn your power to your toes, pull your body upwards, lift your toes, and return to your feet. Repeat 15 to 20 times.
Action 4: Stabilize the ball leg
Lying on the floor, placing the lower leg on the stability ball, the hips are suspended from the waist, and the body forms a straight line from the shoulder to the heel.
Bend your knees, lift your hips and let the stability ball roll in your direction (see b). Do not leave your stabilizing ball on your feet. Return to the preparation position. Repeat 15 to 20 times.
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