The following slimming gymnastics, by the Hollywood model highly respected American coach JayCardiello designed to stabilize the hips, firm thighs, remove the waist fat, in short, any problems that prevent you from putting on your favorite jeans will be solved.
These eight simple actions will burn your fat more effectively, leaving you healthy, slim and beautiful, doing groups of 2 to 3 for each move, three times a week for noncontiguity. To increase calorie burns , The interval between each action does not exceed 30 seconds.These simple tricks you can have a flat abdomen and tight buttocks, wearing jeans is no longer laborious, easy to get.
Action 1: semi-seated leg circle
Sitting on the floor, legs fully extended, upper body leaning back to the elbows on the ground, his hands into a round hold the buttocks on both sides.
Keep your lower back squeezed toward the floor, center of gravity, raise your legs to 45 degrees.Tighten your toes, while tightening legs, draw 12 circles in a clockwise direction, and then counterclockwise 12 circles .
Action 2: alternating leg dilemma
Hold 5 to 15 pounds of dumbbells in each hand, stand with your right leg and raise your left leg a few inches behind.
Keep the back straight, tilt your hips forward until your body is almost parallel to the ground, keep the weight and shoulders of both dumbbells straight, and then return to the original redo. Times.
Action 3: Squat side walk
Stand, feet open to a little wider than the width of the hip, feet out to the outside 45 degrees bend the knees, so that the knee over the ankle, to a squat posture starting from the squatting position, the left foot quickly Move a small step, the body then move to the right, but from beginning to end have to keep the knees bent squatting posture, right foot and then move back to the initial position of a small step and then continue this lateral side of the way out of the left Legs walking on foot 10 steps, and then left the right foot body to walk 10 steps.
Action 4: Good morning bend
Stand with your feet open to the width of your shoulders, holding a dumbbell of 5 to 15 pounds each on your shoulders with your palms on the front.
Keep your knees bent slightly and your torso upright, then slowly bend from your hips until your upper body is almost parallel to the ground. Hold for 5 seconds and then return to the original position. This is a round, for a total of 8 to 10 rounds.
Action 5: stability lunge
Stand with your feet open to the width of your shoulders with your arms naturally on either side of your body Lift your right knee until your right thigh is almost parallel to the ground while lifting your arms over your head with your palms facing For 5 seconds, then slowly lower your right foot forward to form a forward lunge, and your left leg forward to return to its original stance. Here is a round for a total of 10 to 12 rounds.
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