Usually dodge time did not always exercise, in fact, the use of household mopping the land and drag the end of the 10 minutes to be a mop, do not need a large space can be completed, both simple and can move to the whole body. Today, we invited experts To teach you, simple and easy mop exercises, so you easily get rid of fat after the holiday, regain a good body!
Arm movement
Utility: Mopping the usual posture to bend slightly changed, there is the effect of beautifying the arm, while reducing the drag Yaogu backache back pain situation.
Step1
Preparatory action left foot in front of his bow was a bow and step, his left hand on the bent left thigh, left foot center of gravity, abdomen and back hard upright, right hand holding the mop, arm bent at right angles.
Step2
The lower body does not move, the right hand and the upper body with a force push the mop forward, until the body limit, and then back to the preparatory action can be repeated about 8 and then change the edge of the action, left and right sides done 8 for a round, a total of three round.
Slim waist
Utility: usually drag the body back and forth before and after swing-based, and occasionally you can side of the action, you can move to the side of the bow bow and arrow to the waist on both sides of the body.
Step1
Preparation for action feet slightly wider shoulder width, left akimbo, right hand grasp the top of the mop, right upper arm naturally close to the body.
Step2
Left toe to the left, the right foot glides to the right, the right hand will push the mop to the right, push the waist to the left. Back to the preparatory action, repeat 8 and then change the edge, left and right to do 8 for a round, a total of three rounds .
Plastic hip exercise
Utility: exercise the buttocks muscles, while using the hip-hop way to increase pleasure.
Step1
Hold the top of the mop with both hands, elbows bent at right angles, feet close together standing, knees slightly bent.
Step2
Holding the mop with both hands to the front of the body launched at the same time, buttocks to the right after Tingzhang, left slightly bent.
Step3
Hold the mop with both hands around in an arc to the front of your body, buttocks also back out in a circular arc.
Step4
Mop with both hands holding the arc around the body to the right front, buttocks arc to the left side of the body out.
Stretch the waist
Utility: Stretch the waist, the body side line modification, but also by stretching the arm to the arm muscles.
Step1
Legs stand up close together, his left hand straight to the left and hold the top of the mop, right akimbo.
Step2
The upper body does not move, take a big step to the left rear of the right foot, so that the right thigh muscles have a tight feel.
Step3
Right hand held high, the upper body with the left to the right waist muscle tense, stay 15 seconds back to the preparatory action, repeat 8 under the change of edge, left and right to do 8 for a round, a total of three rounds.
Modifying the legs
Utility: By stretching the legs can be modified leg lines, landscaping legs.
Step1
Preparatory action legs stand up close together, the upper body straight, right hand holding the top of the mop with his left hand, mop center about 1 step from the body.
Step2
Raise the left foot to the side of the body to the leg muscles can be tightened, lift the leg, down about 1 second.Can repeat 8 to change the edge to do, left and right finish 8 for a round, a total of three round.
Horse movement
Utility: can move to the thigh muscles, especially the inner thighs hard to move to the muscle group.
Step1
Slightly wider than his feet open, hands naturally hold the mop forward, the mop as a support.
Step2
To mop as the support point, legs squatting to the thigh muscles can be tightened, squat, stand up for 1 second.Can repeat 8 for a round, a total of three rounds.
Experts say
Do gymnastics can be combined with exercise breathing, when the muscles hard, such as the legs lifted, hand push out, squat and other movements, with breathing, when the action back to the original position, then inhale, allowing better exercise effect.
Simple mop exercises, doing nothing idle at home!
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!
