Think about it, why the sexy actresses in Europe and the United States are so good? Because they usually pay more attention to the sense of stature! So, sexy girls want to practice the body, in the weight loss, with us to tighten To line it!
If you also have the same confusion, weight lighter than other girls, but others say that I am heavier? Body looks very no sense of line, the meat is very relaxed? If you have had such doubts, then do more to strengthen Local tightness of the movement it.Compact body will not only make you look more skinny, but also highlight your lines, so you look more curves Oh today to share with you 4 most of the weight-loss action to help Your early practice to tighten the body!
First, the movement of tight belly
PART 1: Waist stretching
1. Legs together, moderately straightened, back muscle upright sitting. Hands open, get ready for inhalation.
2. Exhale, slowly turn the abdomen to the left.
3. Inspiratory recovery of the upper body position. Back muscle should be kept straight, do not bend.
4. Then exhale, turn right, repeat alternately 5 times.
Tips: This action can not only efficiently consume calories, but also warm the abdomen, promote gastrointestinal motility, efficient weight-loss.
PART 2: Lateral extension
1. The knees overlap with each other and the waist is relaxed laterally. The upper body is diagonally stable, and the right hand and abdominal muscles are used to support the body.
2. Inhale, knees and left and right lift at the same time, legs and right hand and abdominal muscles are hard to maintain balance, lift the body.
3. Exhale, hands and feet are restored to the original state. Repeat action 5. And then left and right hand and foot alternately repeat the action.
Tips: This action is conducive to the elimination of fat reduction of the flank.When able to maintain a good balance of action to complete the above actions, you can try to arm straight to the distance, to the greater extent of the side of the ventral transmission.
Second, compact leg movement
PART 1: dumbbell squat
Hands up dumbbells, legs naturally separated; upper body slightly forward, tilt the buttocks, bent knees, deep squat upright, repeat 12-15 as a group, a total of 3 groups.
Tip: Squat is undoubtedly shaping the preferred action of the leg lines, but also to eliminate the back of the fat is also very effective here to recommend to everyone is a certain degree of difficulty dumbbell squat.Starting squat girls just try No dumbbell version. In addition, there is no dumbbell at home does not matter, two plastic water bottles filled with water can get!
PART 2: Squat up and down
Feet separated, bending the knees, buttocks pressure, upper body and arms are straight; arms raised up, while forced to take off, landing regain squatting position, 12 for a group, the middle of a break for a total of 3 groups.
Tips: This action is also a very recommended editorial action, not only to increase the power of our legs, but also burn a lot of calories.
PART 3: Superman leg pocket ball
Prone, head lifted, arms straight forward, legs apart, grip the fitness ball; upper body and lower extremity lift at the same time, in the highest position for 10 seconds to recover, repeat 10 times.
Tips: This action is very interesting to do, even if the ball does not matter at home, as long as the action is done, the same effect can be achieved.
Third, the tight arms movement
PART 1: super simple water bottle operation
1. Sitting on a chair, holding the bottle of water raised hand, elbows bent.Lifting elbows moved to the ear side, not soft enough mm can move forward a little elbow.
2. Inhale ready, while breathing, while holding the water bottle hand to the direction of the ceiling straight, then pay attention to the location of elbows do not move .Practically, when doing action, both arms muscles must be consciously received tight.
3. Inhale, restore the original state. The whole set of actions repeated 10-15 times as the goal, 3 times a day.
PART 2: grab the table squat
1. Hands continue to grasp the edge of the table, legs split into squat positions.
2. Ass sink, upper body and thigh into 90 °.
3. With both hands, the body stretched forward, so that the body and thigh angle becomes 45 °.
4. To maintain such a posture for as long as possible after the time, to return to the original posture to practice.
Fourth, the movement of facial compact - massage method
STEP1: evenly massage cream on the face
STEP2: to the neck lymphatic preheat exercise
2.1 from the front of the root along the neck down the pressure massage to the clavicle, repeated here 3 times to open the neck lymphatic system and promote blood circulation at the beginning of detoxification.
2.2 The same front of the neck lymphatic system, therefore, the pressure from the chin pushed to the location of the clavicle.
This step is repeated three times.
STEP3: forehead edema and eyebrows wrinkles cleaning
3.1 first put your finger in the middle of the forehead, and gently press, and be sure to be light and maintain the pressure.
3.2 by the middle of the forehead to press on both sides, pay attention to the use of the method, keep the pressure but light, avoid pulling the skin.
3.3 fingers through the temples, ears, face down along the outer contour of the press, press to the neck lymph.
3.4 Follow the previous step, press the neck lymph, pushed to the clavicle.
Repeat this step 3 times.
STEP4: eliminate the ordinance line to remove cheek fat
4.1 First from the jaw began to press around the mouth
4.2 around the outside corner of the mouth up, through the cheeks on both sides.
4.3 from both sides of the cheek, through the nose on both sides, pressed to the inner corner of the eye, the inner corner of the press at 3 seconds.
4.4 and then by the inner corner of the eye to the outside corner of the press.
4.5 and then by the outer corner of the eye, pushed to the temple, along the outside of the face, through the neck lymphatic pushed to the clavicle.
Repeated action to do 3 times, to reduce the lines and eliminate the cheek cheeks on both sides of the fat quite effective.
STEP5: to improve the cheeks loose shape V face
5.1 First of all, the massage needs to be done with the soft thumb at the base of the thumb. The point under the bones on both sides of the nose is the base point of skin relaxation (the spot in the picture).
5.2 We use the soft parts of the thumb root at the relaxation point, the level of pressure massage.
5.3 hands horizontally to the front of the ear lymphatic.
5.4 hands in front of the ear along the lymph down to the clavicle.
This action repeated 3 times, try to find a comfortable feeling of pain.
STEP6: uplift facial cheek muscles
6.1 We use the curvature of the index finger and thumb to perform this step of massage.
6.2 With this gesture, from the nose began to push down the cheek curvature to the temple.
6.3 With three fingers along the face on both sides of the lymphatic migration to the clavicle.
This action is repeated 3 times, which can effectively improve the skin on both sides of cheeks.
In addition to doing physical exercise, we also have some tips on diet.
1, eat more fresh vegetables
Eat more benefits of vegetables.Stem and leaf vegetables contain large amounts of cellulose, can promote gastrointestinal motility and promote the discharge of stool and body toxins.While eating more watermelon, cucumber, such vegetables, but also conducive to urination, Bring out the food waste in our intestines and lower cholesterol.
2, diligently eat fruit
Fruit is rich in vitamins, cellulose, which is also necessary to add more weight when we lose weight, such as apples, pears, oranges and other fruits are not high sugar. Eat more fruits, but also increase satiety, reduce our appetite .
3, healthy snacks
Weight loss is not what snacks can not eat, but to eat within the control of calories.What is good? Like almonds, walnuts, nuts, can reduce the body's digestion and absorption of fat; like hawthorn can Lower blood pressure, cholesterol, but also to promote gastrointestinal digestion and fat metabolism of the food; these foods is compared to the cake, biscuits, the better for our body.
Give Welfare: Come and see how you should lose weight?
Want to slim down? Want to get a monthly reduction of 8 pounds of weight loss program?
attention '39 slimming fitness college ' WeChat (ID: paireliang or scan the upper side of the two-dimensional code), and then reply to keywords '21 days' Nine girl will give you immediately!
