Do not always sit on the couch at home and do not move, and you want to lose weight, then quickly stood up and began to practice editing diet bar. This exercise is particularly suitable for practice at home, but also joined a lot of different Training elements, let you get a good taste of all sorts of fun! Quickly take a look at how to practice it!
Squat kicked standing
Goals: buttocks, legs
1, skipping rope to form a circle, his legs standing on the inside of the skipping rope, feet open, with hip width.
2, elbows outward, hands in front of the chest,
3, standing on the right leg behind the skipping rope, to the left direction.
4, bend the right knee, the formation of 90 degrees body squat, from the hip began to tilt the upper body forward.
5, two arms in the shoulder position straight, palms down.
6, left leg straight, heel touch.
7, restore the initial position, do 15 times.
Arch bridge
Goal: chest, buttocks, thighs
1, supine on the ground, knees bent, feet flat on the ground.
2, both hands hold a dumbbell, arms straight in the chest position, palms up.
3, lift the buttocks, forming a straight line.
4, raised his arm so that the dumbbell in the chest above the position palms relative.
5, to maintain the initial posture after 5 seconds, repeat 15 times.
Dumbbell swing
Goals: shoulders, back, buttocks and legs
1, standing, feet open, with shoulder width. Toes outward.
2, left hand holding a dumbbell, located in the front of the buttocks, palm facing.
3, squat, keep the knee behind the toes, dumbbells swing between the legs.
4, quickly stood up, shaking his left arm in the shoulder height.
5, resume squatting position, repeated 15 times.
Punches
Goals: Shoulder, chest, abdomen
1, standing, tied to the waist fitness rope.
2, two gloves on rubber gloves, elbows to the outside of the body, palms down.
3, right foot forward, and then turn left boxing and a boxing punch height similar to the shoulder.
4, repeat 15 times, each punch for 30 seconds.
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