Female friends want to have a good body, how to do is the best?
chest
Large chest muscles connected with the armpit lower elasticity, easy to sag the chest. Bending or arm support in daily life easily deformed body. Insist on chest movement, can make the chest is not deformed, even with age, the chest does not sag , Keep the charm.Flower millet, pumpkin, spinach, sweet potato, melon, etc. can enhance the spleen and stomach function, help digestion, inhibit the diet, the perfect curve to create a significant effect on the chest.
waist
Oblique sitting on the sofa or chair, bent over the habit of sitting, will make the belly flexible decline. Belly fat, muscle reduction, increased fat; dull belly, increased intercostal fat; negligent management, the body easy to shape. Straight waist sitting, repeatedly doing this action, so that the waist remain flexible, creating a perfect curve of significant effect. Soybeans, red beans, barley, wheat, miso, chrysanthemum sauce, etc. help the visceral circulation, shaping the perfect curve of the abdomen.
Buttocks
More than other parts of the hip cellulite, drooping the fastest.Life or work, standing or sitting for a long time, lower body and pelvic blood circulation and exercise to reduce the waist and lower body prone to fat.Usually increase lower body movement, burning buttocks and small Stomach fat Black beans, safflower seeds, seaweed, tofu, fish sauce, miso, etc. can maintain the flexibility of the buttocks, create the perfect curve.
Six principles must be observed before exercise
1, weighing every day
Weighing weight at the same time every day is a strong proof of weight loss.
2, high protein, low carbohydrate diet
Maintain body elasticity, formulate high-protein and low-carbohydrate recipes High protein in addition to intake from chicken breast, you can eat tofu, fried beans, peanuts and so on.
3, for small kitchen utensils
Small dishes, such as bowls and spoons, can help reduce your appetite, and when eating a buffet, it's a good idea to choose a children's meal.
4, diet at least 20 minutes or more
Excessive diet within 20 minutes, the brain prone to satiety, easy to over-diet. 20 to 40 minutes a slow diet, can reduce over-eating and binge eating.
5, gargle immediately after a meal
Do not immediately after eating dessert mouthwash, easy to provoke appetite.Do not gargle with gum or xylitol instead.
6, the physiological period banned eating sweets
Physiological period 2 weeks ago, a lot of MM will involuntarily eat snacks. Muscle fiber tissue in a sensitive period, chocolate and other sweets prone to cellulite.
Shaping X perfect curve to prepare for exercise
1, the whole body around the movement
Legs apart shoulder width standing, his arms over his head, his hands crossed, gently move about 10 seconds and then stop the air supply, you can arm, hip, ribs loose.
2, hands behind the back of the cross
Shoulder legs stand apart, upper body straight, hands behind the cross, and then held up for 10 to 15 seconds, shoulders and chest stretch, helps upper body blood circulation.
3, stretching exercises
Legs before and after the separation, bending the knees, hind legs try to stretch, and then keep the legs for 15 to 20 seconds and then help the legs blood circulation, eliminate fat.
4, shoulder and thigh stretching exercise
Legs to both sides of the separate stand, hands on his knees, shoulders to the side of the knee to reverse the direction, back and waist upright, keep 10 to 15 seconds and then change the other side, repeated.
5, knee movement
Erect, left leg to the direction of the chest stretch, arms and legs, keep 10 to 15 seconds and then change the other side, repeated.
6, thigh stretching exercise
Legs behind one leg stand, with the direction of the hand grasp the instep, the upper body slightly forward, the other hand to maintain the balance before hand stretching, so keep 10 to 15 seconds and then change the other side, repeated.
Breast movement
1, dumbbell pressure
① lying down arms raised dumbbells ② arms raised dumbbells drawn to the direction of both sides of the chest, 3 minutes to do 15 to 18 times, you can keep the chest flexible.
2, lifting dumbbell ⑴
① upright arms on the bend 90 degrees, his hands raised his dumbbell. ② air arms to the chest direction of retraction, and then take a deep breath, then back to the initial action, 3 minutes to do 15 to 18 times, repeated this action, you can make the chest sag Resilience.
3 light lifting dumbbells ⑵
Flat lay arms raised, palms relative, raised his dumbbell to the side of the rear circle, elbows bent ② pay attention not to flip your wrists, arms down the whole body down and then upward, 3 minutes to do 15 to 18 times repeatedly, you can maintain Chest medial muscle flexibility, shaping the perfect curve of the chest.
4, push-ups
① arms outstretched shoulders wide, waist and back straight, knees lying on the ground. ② arms bent, the chest can stretch the following parts. Note that the chest and abdomen do not fall, 3 minutes to repeat 15 to 18 times, you can shape the chest Perfect Curve.
Thin waist exercise
1, dumbbell twist
Stand on the ground with both knees, to keep the belly tight, upper body slightly backwards, hands in front of the grasp of dumbbells .To keep the abdomen and waist tight, the body left and right, while rotating dumbbells, 3 minutes to repeat 20 to 25 times, Body rotation consistent, this action can shape the perfect curve of the abdomen and waist.
2, hip movement
Flat lay arms support the body, legs lifted up, buttocks have a sense of tilt, 3 minutes to do 20 to 25 times repeatedly, you can shape the perfect curve of the abdomen and body.
3, lift the leg
① lying hands naturally support the body, knees bent, legs raised. ② gently tilt the buttocks, legs raised, stretching the abdomen feel slowly down, 3 minutes to repeat 20 to 25 times, you can shape the perfect belly curve.
4, bending sideways
Legs apart shoulder width stand, one hand dumbbell, the other hand on the back of the head, hip not sideways, fixed lower body, back straight, upper body to the direction of holding the dumbbell tilt, and then Back to the initial action, 3 minutes to do 20 to 25 times repeatedly, both to reduce the intercostal fat, but also to maintain flexibility.
5, bend over
① lying sideways, one hand supporting the body, the other hand on the back. ② Body and the ground was 90 degrees to maintain the center of gravity, the upper body to the lower body direction, 3 minutes to repeat 20 to 25 times, you can shape the waist perfect curve .
Beautiful buttocks exercise
1, lift the buttocks ⑴
① flat knee bent up, stretching to the body direction ② arms support the body, raised pelvis, buttocks contraction, for a while to stop and then back to the initial action, 3 minutes to repeat 15 to 18 times, you can keep the buttocks Elastic, buttocks discontinuous and ground contact, the better.
2, lift the buttocks ⑵
① Lay one foot on a stack of books, the other foot lifted upwards ② Raise the foot upward As shown in the figure, foot on the book to force, pelvis upturned, the action alternating legs 3 to 15 times to do repeated 18 times, buttocks and body will become charming.
3, buttocks stretch
① arms apart shoulder width, the palm of your hand, knees bent at 90 degrees sideways. ② knees to the chest forward lean, do not bend over, abdomen force, one leg back stretch, 3 minutes to repeat 15 to 18 times, you can shape Hip and thigh perfect curve.
4, lying hip movement
① lying on the arms support upper body, legs together lift. ② hips force, legs separated to both sides, then back to the initial action, 3 minutes to do 15 to 18 times repeatedly, you can keep the thighs and buttocks flexible.
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!
