Today, Xiao Bian teaches you a few home-based weight-loss moves, rejects lazier homesteads, and does not allow fats to be used. Shape-reducing is no longer affected by the weather!
Watching TV while stretching muscles
1, legs open to stand shoulder-width apart, the pelvis stands up, the upper body and the lower body are in the same plane, the center of gravity is moved to the left foot, the right foot is off the ground, the arm is bent down elbows, lifted to the sides With both hands, shake your hands and your right foot, so that the muscles are thrown up gently. Repeatedly left and right after swapping several times.
2, also stands on both feet. The pace between the feet is the same as shoulder width. The upper body is straight. The back muscles are stretched upwards. The arms hang down naturally. Then the right arm goes from back to front and the left arm goes from back to back. Rotate the shoulders in the opposite direction with your arms to swing the arm. Keep your arms straight. Then change direction. The left arm moves from the back to the front, and the right arm throws the arm from the back to the back.
3, two legs to cross the left and right, step width is 1.5 times the shoulder width, right leg bent out of the knee, the center of gravity moved to the right foot, stretch the left leg, the upper body kept up straight, do not rickety, both hands on the thigh. Then the center of gravity moves to the left, the left knee bends, and the right leg stretches, moving the center of gravity alternately back and forth.
4, lying prone on the ground, arms and legs straight forward and backward, the soles of the feet straight, instep and palm to the ground, while keeping the body in the state of horizontal stretch, the arms and legs alternately up and down in a diagonal manner Swipe, that is, put the right arm and left leg up, put down the left arm and right leg, and repeat this way several times.
Lying on the side
1. Lying all over the body, keep your legs straight and close together. Press your foot forward. Open the right arm of the elbow. Hold your head in your right hand. Hold your left hand from the front of the abdomen.
2. Slowly raise your left leg vertically and keep it straight.
3. Raise the leg further until the left foot is separated from the right foot by a distance of 30 cm. After a few seconds, exhale and let go of the left leg. Do leg lifts 10 times.
Level up: If you want to upgrade the movement effect, then use the right lower arm to help the ground, so that the upper body lifted off the ground, doing a side leg lift in this position.
?? Supine knees leg lift
1, lying on the bed, hands on their side, legs close together, slightly knees, lifted up, so that the thigh and the ground perpendicular.
2. While exhaling, swing the raised legs further toward the head. The angle between the big and small legs is slightly released, so that the hips and pelvis are off the ground. The arm supports the body to maintain balance.
In the morning, raise your leg and elbow
Stand straight up with your legs together. Stretch your back muscles upwards. Lift your left leg upwards, knees reach the abdomen, your left leg swings slightly to the right, and your right arm bends forward and your elbows bend. The knees touched, and the left arm swung back, about 10 back and forth.
Before going to bed to lift the leg
1, lying on the bed, arms slightly open, support the bed, legs knees, the left leg on the right knee, pay attention to the left and right leg knee bend angles are maintained at 90 degrees.
2. Slowly raise your hips and lift your legs. The back waist, buttocks, and right foot all leave the bed. Arms and shoulders support the body.
3, The lower back falls, falls on the bed surface, and the raised legs continue to lift in the direction of the upper body, keeping the knees bent 90 degrees, placing the legs to the vertical extent of the left thigh and the bed surface, rest for 30 seconds, Right and left again to redo the action.
Walking around while moving center of gravity
1, hands on his hips, chest moderately open, standing straight body, right foot forward, focus on the right foot forward.
2. Stepping out of your right foot, the center of gravity moves from the back to the right foot.
3. Withdraw your left foot, legs close together, right foot step out to the right, bend your knees outwards, stretch your left leg, center your weight on your right foot, and your feet point to the right.
4, The center of gravity moves to the left, the left knee bends, and the right leg is stretched. So do 4 back and forth.
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