Come to an end to the face of the world, accept these six strokes can also attract peach oh
The beauty on the back is not always seen by others and they cannot see it, so the back is likely to be a corner of your shape. How many high-value girls squat down and squeak out a mass of fat, and you can't wait to drill down to the ground. Knowing that the back killer is highly demanding, the limbs should be even and strong, the shoulders and necks should be free of fat, the waist-to-hip ratio should be perfect, and the waistline must have more vest lines. The buttocks must be enough to curl, and the thighs should be small and fleshy. Honey thighs... Don’t look for more requirements. People who have beautiful backs are equivalent to having the whole world.
In fact, the fat on the back always exposes the secret of your age. It is impossible for anyone to want to leave behind the infinite imagination. Who does not want to have a sexy back, especially when it is cool in the summer, the back fat is like cotton. Sugar squeezing it out, it's more than a moment! Wear it to look good and you need to have a figure to do it. You don't want the flesh of your back to be unintentionally pulled out of the 'five bar'. You must have a good collection of these six strokes. Have a hand!
'The first move of the chair'
This action requires a chair to complete. It is a test of the strength of the hand support, the active shoulder and the stretched back. It is very correct for those cats who are behind.
Step 1 Sit in a chair (thigh vacant)
Step 2 Support by hand on the edge of the chair, hips off the chair, fingers forward. Hands perpendicular to the shoulders, legs forward one step, let the knee 90 degrees.
Step 3 Abdomen, chest stretch forward, knees straight. Use shoulder and back force consciously. Be careful not to bend your back.
Step 4 Look naturally upwards, naturally straighten the neck and hold it for 10 seconds.
'Second move Cross hands'
This action is relatively simple, but for the waist and abdomen weight loss effect is quite good. The action points are: deep lower waist, wrist up, conducive to stretching muscles, promote fat burning.
Step 1 Legs wide open and shoulder wide, knees slightly bent. Both hands stretched straight on the chest.
Step 2 While inhaling slowly, touch your left foot with your right hand and straighten your left hand upwards. At this time, you must consciously stop the lumbar lordosis or the back of the lumbar region. And your knees should not extend beyond your toes.
Step 3 While breathing out slowly, return to Action 1 and do the same action on the opposite side. Make 1-3 moves for two rounds, each time 15 times.
'Third move One-handed support swivel'
This action is difficult. It is more painful to support the body directly with the elbow when it is not suitable for the torso, and it is difficult to maintain balance. However, the effect of the movement is very good, and the effect of removing the fat can be achieved by performing the action 3 times. , It also helps shaping.
Step 1 Move the buttocks to the right from the sitting position (an ancient seat and sitting).
Step 2 The right waist is closer to the ground. The right elbow supports the body just below the right shoulder. The legs are straight and the left finger touches the left ear. The position of the right elbow and the tip of the finger are pointed. imitate.
Step 3 Slowly inhale. The right side of the waist is off the ground. At this time, the buttocks should not touch the ground. Stretch your back consciously.
Step 4 The left elbow is slowly approaching the ground. Repeat 3 - 4 movements for 3 times. The sides are also carried out. After the habit, they can be used 2-3 times a day.
'The fourth move of deep squats'
Efficacy: Consumption of whole body fat, forged chain thigh muscles, upper arm and back.
Step 1 Open your shoulders with shoulders of the same width with your toes facing outwards. Hold your 1kg dumbbells in each hand. Flex your forearms to rest the dumbbells on the outer ends of the clavicle. Move your hips down to sit on an invisible chair.
Step 2 The upper body stays still and the buttocks continue to sit back until the buttocks are parallel to the knees.
Step 3 Straighten your knees, stand up and straighten your hands to the ceiling. Repeat steps 1 to 3, 15 times for 1 group. Each group can rest for a few seconds. You can do 3~5 groups according to your abilities.
Reminder: You can use 600c.c. mineral water instead of dumbbells. Beginners can put chairs behind the butt to prevent the center of gravity.
'The fifth move left and right'
Efficacy: Whole body aerobic rhythm, making the arm and back muscles stronger.
Step 1 Standing position, holding dumbbells and bending elbows, so that the height of the dumbbells on both sides of the neck, right foot step forward one step, the right knee slightly bent, left foot in the back, turning the toes outward 45 degrees, the upper body to keep facing forward.
Step 2 Swish right fist, arm extends and twists out, while driving the right torso slightly forward.
Step 3 Keep the lower body still, move the right fist back, change the left fist, repeat the same action, make a total of 100 to calculate 1 group, and do 3 to 5 groups according to individual ability.
Reminder: When the fist is thrown, look straight ahead, with a slight chin.
'Sixth move to pass the ball'
Efficacy: Exercise core muscles, make the arms firm, and balance training.
Step 1 Standing position, hold the gravity ball in front of the chest with both hands. If not, use a small watermelon or 1 liter of mineral water to replace it. The left toe tips slightly.
Step 2 Hold the ball in the hand and swing it upwards to the left. Swing it continuously for 4 times. Then switch to the upper right side of the swing. It will also play 4 times.
Step 3 Then use the two hands to change the ball to play 4 downwards right obliquely, and then swing the left obliquely downwards 4 times.
Step 4 Go back to Step 1 and play straight forward for 4 times. Repeat steps 1~3 for right toe and foot and repeat steps 1 to 3, and make 3 to 5 groups according to your abilities.
Reminder: When the arm is stable, do not shake your body. Look at the direction of the arm.
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