The following Xiao Bian recommends you 5 ballet movements on the wall. It is easy to learn. It will make you thin waist in 2 weeks.
For a long period of time, many women have problems with obesity such as bucket waists and elephant legs. How can you relieve the lower body's stress quickly and effectively, and eliminate excess fat on your legs? Inverted action is a method. When you invert, we add some With a simple stretching action, you can easily get an exercise while losing weight!
The five ballet movements described below only need to be exercised barefoot on a wall or bed on the wall. Each week 4 to 5 times, each movement should be repeated 10 times. The speed should be slow. If you feel it is difficult, you can simplify the exercise; Of course, After practicing for a period of time, you will obviously feel simple. Try our intensive exercises. Have challenges, lose weight and be more efficient. Do two sets of intensive exercises each week and take 30 minutes or more. Aerobic exercise.
1, stepping on the wall, legs, hips
Sit on the wall, Ass against the wall, Knees bent, Arms flat on the floor, Feet on the wall, Height about 7-10 cm. Exhale, Raise ass, Relax shoulders, Make body from chest to knees almost Make a straight line. Keep this deep inspiration, then exhale, and slowly return to the original position.
Intensified exercise:
Turn your right foot, place your right ankle on your left knee, move your left foot against the wall, then raise your ass, pause and hold it down. Take a deep breath and change your feet.
Simplify exercises:
Don't lean against the wall. When you raise your buttocks, put your feet on the ground and your body arches; sometimes it pauses and you fall slowly.
2, against the wall, sweeping legs, stretching
On the basis of Action 1, lay down the buttocks, lie flat, butt against the wall, legs straight and leaning against the wall; slowly lower your left leg, so that the legs are vertical, like a 9 o'clock hand. With the navel. Exhale, return to the beginning. Repeat the right leg and sweep toward 3 o'clock. Continue alternating legs until you have completed 10 rounds.
Intensified exercise:
The left foot wraps around the resistance band. When the leg sweeps, the hips and the legs move in the opposite direction. The sweeping leg moves to the ground and the legs are repeated.
Simplify exercises:
Move the body so that the buttocks and legs are 7 to 15 cm from the wall, forming a larger angle.
3, against the wall, fingertip touch toes, abdomen
After completing action 2, return to the starting position. Keep your abdomen, chin slightly to your chest, raise your head and shoulders, lift your upper back to the ground, and your right hand to your left foot. Lower your right hand and repeat your left hand to reach your right foot. Continue alternating until You completed 10 times.
Intensified exercise:
The feet are stacked, the left heel is facing the right toe. The right hand is stretched to the left foot, then the left hand is stretched to the right foot. Each side repeats 10 times alternately.
Simplify exercises:
The elevator only has a head and shoulders off the building, you reach the knee.
4, inverted leg press, hip lift, stovepipe
Return to the starting position of action 3 from head to toe, bend the knee, and step on the wall. The body moves on the floor, presses down on the shoulders, and strengthens the pressure on the foot against the wall, allowing the body to form a diagonal line from the foot to the chest. At the elbows, raise the back of the hand to raise the waist, the upper arm, and the head and shoulders touch the ground. Keep the left leg as far as possible to the head, keep the legs straight, and tighten the abdomen. The left leg goes back to the wall, parallel to the right calf. Repeat the foot 10 Times.
Intensified exercise:
When you press the leg down, pause or buffer for 2 or 3 seconds, move it up and down 2-5 centimeters, and then back to the wall. Repeat the other leg.
Simplify exercises:
The body is 7 to 15 cm away from the wall, placing more body weight on the wall.
5, Wall, Alice, Thin Thighs
Lying on the floor, butt against the wall, knees bent, feet on the wall, about 3 to 4 feet from the ground. Body moved back, left ankle crossed the right knee. Squeeze the buttocks and thigh muscles, Left knee against the wall Down. Do 20 down pressures, then repeat the other side.
Intensified exercise:
When you press the knee, the abdominal muscles are contracted and the hips are repeatedly raised and lowered. Each movement is about ten centimeters in width.
Simplify exercises:
Move through the feet and back on the floor.
'Send benefits: Come and see how you should lose weight?'
Do you want to slim down? Want to get a monthly weight loss of 8 pounds?
attention '39 Weight Loss Fitness College' WeChat public number (ID: paireliang or scan the QR code on the upper side) and then reply to the keyword '21 days' Nine girls give you immediately!
