Pedal exercise, too lazy to move compatriots, sitting in the office every day, could not move the saying is not good! Xiaodu lungs up? Lower body also began to hypertrophy? The most important thing is our beautiful buttocks and legs are not Emittance!
Fat reduction method.
Group 1
stepl: right leg on the board, at the same time his hands crossed his chest to make a fist.
step2: the focus on the right leg, while the left leg side kick, double take the body by the side of the body before the oblique ramp, boxing eyes forward.
Step3: Repeat stepl action o
Step4: back to the preparatory position.
Step5: Repeat the opposite direction.
Group 2
Stepl: left foot on the right foot on the board, while holding his arms raised relative.
step2; focus on the right leg, while kicked his left leg, arms flat forward o
Step3: Repeat Stepl action.
Step4: back to the preparatory position.
step5: Repeat the exercise in the opposite direction.
Group 3
Step1: right foot on the board, at the same time the right tube as chest position upwards, fist heart backward.
Step2: Left leg on the board and on the right leg, left arm chest flexion and right arm parallel
step3; right leg in the oblique rear plate, the right arm to do side flat lift action.
Step4: The left leg in the oblique rear plate into a two-piece open, left arm to do side flat movements.
Step5: the same direction opposite action, repeated practice.
Group 4
Stepl: right leg on the board, while the right arm ramp up.
Step2: Move the center of gravity to the right leg, pick up the left leg and knees, lift the right arm to the upper part of the chest and turn left 90 degrees.
step3: Repeat Stepl action.
step4: back to the preparatory position, for the opposite direction repeated practice
Lazy told: Before doing fat reduction method, first of all ready to stand on the horizontal position, the whole body to remain upright.
Legs law.
Group 1
stepl: raise one leg, and then point to a short touchdown (once)
step2: hip side display, leg straight side kick (once).
Step3: upper body slightly forward, one leg flexion heel as close to the buttocks (once)
Step4: kick one leg straight (once).
Group 2
Stepl: repeat the first group Stepl action, repeated three times of cross-exercise o
Step2: repeat the first step2 action, repeated three times cross practice.
Step3: After the board will be separated from the two feet, and the site after the station just formed v-shaped
Step4: In the sub-board to do radio radio jump exercise.
Lazy stare: each of the above actions can be based on their needs to do a variety of free combination arrangements.
Bottom hip method.
Stepl: One leg on the board, the focus on the pedaling legs, the body slightly forward lean but keep tall and straight, while the other leg bent, try to step backward high.
step2: pedal pedal clothes under the board, the buttocks tilt up, keep the chest, back, abdomen state.
Step3: Repeat the practice for the direction.
Lazy jingle: every leg up to insist on 3 seconds 5 minutes of exercise for a group of best adhere to more than 3 groups.
Pedal exercise is a very healthy aerobic exercise, because of its upper and lower plate center down, so the shaping of the lower body has a very good effect, how can we achieve better exercise effect?
Pedal exercise precautions
Pedal exercise is a very healthy aerobic exercise, because of its upper and lower plate center down, so the shaping of the lower body has a very good effect, how can we achieve better exercise effect?
1, be sure to wear good elastic clothes, composition of cotton, Lycra is appropriate .Shoe cushion to the best air cushion, so that you can play a buffer role.Do not do this exercise barefoot, so as not to damage the ankle.
2, Foot pedal to be flat, and you want to tread in the center of the plate, in case the pedal is not stable. Do not lift the heel off the pedal, 'dangling' is easy to hurt the Achilles tendon button.
3, the tip of the plate should be the first ground, then heel floor, so that the body can be buffered.Lock not too stiff, but to maintain flexibility, which is also to provide cushioning to prevent back sprain.
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