Many people have very fine calves, but the thighs are thick, and the hips are flat and sagging. The lines on the lower body are not good-looking. Today, we teach you to lift your buttocks and thin thighs are an effective way to make your body beautiful!
1, single arm extension
Benefit: This action can train your core balance, firm your gluteus maximus and posterior muscle group, in a nutshell is the hip and thin thighs.
Practice: Stand, focus on the left foot, and the right arm extends forward. While pressing down on the upper body, raise your right leg until it is parallel to the ground. Stay for three seconds, then tighten the buttocks and thigh muscles, return to the starting position Repeat 10 times for each foot.
2, towel squat
Advantages: This action not only tighten the buttocks and arm muscles, but also benefit heart and lungs.
Practice: standing on both feet, with shoulder width, tiptoe slightly outward .Two hands tighten a towel, raised his head, hands distance greater than the shoulder .Squat squat action (back straight, hip sit down, as if there is a body Invisible chairs), knees do not go beyond the level of the toes. Repeat 3 groups of 10 times each.
3, wall stickers one leg flat
Advantages: This action looks easy, it is not easy to do, can exercise to the buttocks, core, quadriceps and posterior muscle group.
Approach: back to the crutches stood against the wall, feet from the wall with two feet from the distance, hands affixed to the wall and then body squat down to the wall until the knee was 90 degrees, and then move forward Right leg, stay for two seconds, put down, lift left leg, stay for two seconds, two legs were repeated 20 times.
4, flat support pushups
Advantages: flat support and push-ups is a very comprehensive body movements, can effectively raise the hip, thin waist and shaping legs lines.
Practice: forearm support on the ground, was flat support, the shoulder was straight from the ankle, tighten the abdominal muscles, so that the body to maintain balance .Help palm, upper body upright. Stop for two seconds, was pushed forward to the state, and then back To the starting action. Repeat 20 times.
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