Keep practicing every day, seven hip movements make you lower body more beautiful!
First type:
Sitting on the ground, feet straight, back to back, with elbows as support, hand on the hip, as shown in Figure (A). Lower back to the ground, with the power of the abdomen, raised his legs to 45 degrees With the toes forward, let the foot line and your leg straight, with your legs closed together, draw 12 circles clockwise as shown in Figure (B) and then 12 circles counterclockwise.
This action can not only abdomen, but also stovepipe Oh.
Second type:
Hold both hands with a 5-15-pound dumbbell, with your right foot as a support, with your left foot a few inches behind, as shown in Figure A. Keep your back straight and your hip leaning forward, knowing your body is about the same as the floor Level, dumbbells and shoulders in a line, as shown in Figure (B). Restored to the starting position, this is a complete action. Do 12 moves, and then change legs practice.
This action can be the abdomen, waist, buttocks, legs fat net sweep.
The third type:
Legs open outward 45 degrees, feet wider than the hips, and then the body crouched, as shown in Figure (A) from that position, the left foot out to maintain the squat posture, as shown in Figure (B) Step right to resume the start position. Continue to cross the step, first cross to the right 10 steps, then cross to the left 10 steps.
This action is good for abdominal and leg weight loss.
Fourth type:
Separate your feet and shoulder width, lift two 5-15 pound dumbbells, place your shoulders and your palms forward, as shown in Figure A. The knees are slightly bent, the body stays straight, and then slowly bends Hip, until the upper body and the ground level, as shown in (B). Hold for 5 seconds and then restitution. This is a complete action, do this action 8 to 10 times.
In addition to this action lower body, the upper body has also been training.
Fifth style:
Raise your right knee until your thighs are level with the ground and your hands are held up above your head as shown in figure (A). Hold for 5 seconds then slowly lower Right foot, make it forward lunge posture, as shown in Figure (B) .Recover the left foot, return to the Case position.It is a complete action.Every leg do 10-12 times.
This action in addition to exercise abdomen and legs, but also thin arm it.
Sixth style:
Hold two 5-15-pound dumbbells on the hip, place your right foot on a step, bend your knees to 90 degrees, as shown in Figure A. From this position, go straight forward with your left foot and place To the steps, the body crouched for 2 seconds, as shown in Figure (B). Stand up and then resume the start position. Repeat exercise for the other leg, doing 10-12 movements per leg.
This action can be stovepipe and abdomen.
Seventh formula:
Put a prone position on a bench, with your legs hanging from the edge of the bench, as shown in figure (A). Applying force to the abdomen and lifting your legs to make sure the body is in line as shown in (B). Hold for 5 seconds and then slowly Put down the leg. Do 10-15 times.
This action can exercise the waist, buttocks and legs.
If you insist on doing 2-3 times a week on a non-continuous day, combined with a reasonable diet, the lower body will be thin, you want to wear tight pants will not be a problem, and insisted that victory Oh, we may wish Try it.
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