Here to recommend a set of simple aerobics, followed by doing, quickly build exquisite body. Slimming at the same time shape the body curve.
Want to see the fastest weight-loss effect, tired of the bottleneck is always in the state of weight, the following Xiaobian MM you want to lose weight you want to bring rapid body sculpting and weight-loss aerobics. A few simple actions Let you achieve rapid weight loss, hurry to practice it, in less than a few weeks you will be able to reap a good body caused by exquisite Oh!
Supine hip
Goals: shoulders, back, buttocks
1, supine on the ground, his hands holding each end of the dumbbells, located in the chest position.
2, two knees bent at 90 degrees, the sole of the ground.
3, lift the buttocks and lower back, keep the shoulders and the upper half back to the ground.
4, repeat 8 times.
Pull action
Goals: shoulders, back, legs
1, the fitness strap tied to chest high position, with both hands holding the belt end.
2, arm in the chest position straight, staggered feet, left foot forward, right foot heel raised.
3, lower the body to form lunge, bend elbows, tighten your hands so close to the chest.
4, restore the initial position, do 12 times.
Dance touch
Target: arm, upper back, buttocks, thighs
1, standing, feet open, slightly wider than the hips.
2, hands tighten the fitness belt, hand position on the shoulder. Elbow bend.
3, bend the right knee, the center of gravity transferred to the left leg above the straight left arm to the left.
4, restore the initial position, change the edge repeat 12 times.
Standing stretched
Goals: shoulders, abdomen and thighs
1, standing at one end of the fitness belt, feet close together, right hand holding the other end of the height of the shoulder.
2, elbows bent, right foot out of the right foot.
3, stretching his right arm over the head, hands inwards.
4, standing back to the beginning of the position, repeated 12 times.
Rotation action
Goals: Shoulders, abdomen, triceps, buttocks, thighs
1, standing, feet open, with the width of the buttocks.
2, both hands grip a dumbbell, located in the buttocks height.
3, squat, raised his arm to the shoulder height.
4, rotate the upper body to the left, and then restore the initial position.
5, for the right repeat, do 12 times.
Kick on the action
Goals: back, abdomen, buttocks
1, lying on the ground limbs, fitness tied with one end of the left foot, the other below the palm of your hand.
2, straight legs, forming a push-ups posture.
3, to maintain posture, while pulling his left knee to the chest, straightened left leg back, and left the ground.
4, restore the initial position, changing legs repeated 12 times.
Lifting weight
Goals: shoulders, back, thighs
1, standing, feet close together, each holding a dumbbell.
2, the right leg forward lunging, right thigh almost parallel to the ground. Knee over the ankle.
3, bend the left knee, lower your body, raise your arms, palms relative.
4, restore the initial position, repeated 12 times.
Sitting posture
Goals: shoulders, arms, buttocks, thighs
1, squat, back against the wall, feet open, with the hip width.
2, parallel to the ground thigh, a dumbbell in one hand.
3, when you press against the wall, lift the dumbbell, palms inward.
4, lower your arm, repeat practice.
Give Welfare: Come and see how you should lose weight?
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