Ultra-simple action slimming exercises make it easy for you to have a good figure! There is no more fat in the summer!
A: The first week
The first week is mainly to exercise the internal muscles to create slim and slender body shapes. It will consume a lot of calories in a short time. It is very suitable for busy OLs and it is slow and effortless. Those who do not love sports can also try boldly. .
1 Prepare for exercise
1) Place the tissue box upside down on the ground, then lift the right leg straight up.
2) Stretch the right leg across the tissue box and then fall. Be careful not to knock the tissue box down.
3) Repeat the same action for the left leg.
Turn left and right for 3 minutes.
2 Waist
1) Legs open and shoulder width, knees bent 90 degrees, hands spread in front of the chest.
2) Using the power of waist and waist, slowly lower the upper body for 4 seconds until the back is completely attached to the ground. Note that the hands should not be forced and the soles of the feet must not leave the ground. Restore the position to motion 1 by 4 seconds.
Repeat this group of actions 8 times.
3 back
1) Prone, hands on both sides of the body, palms facing down.
2) Slowly raise your arms and legs up to the maximum to feel that the scapula is stretched, stick for 4 seconds and then lower it.
Repeat this group of actions 8 times.
4 buttocks + thighs
1) Put your left leg on your chair, your toes stand up, your right leg to move forward, and your hands on the chest.
2) The right knee is bent and the body is pressed down to the maximum. After 4 seconds, place the left leg on the chair and repeat the same action.
Repeat this group of actions 8 times.
5 chest + arm
1) Keep your knees close to the ground, raise the left and right calf crosses, open your hands and shoulder width, and straighten your arms to support your body.
2) For 4 seconds, flex the elbow and maximize the chest close to the ground, but do not touch the ground.
Repeat this group of actions 8 times.
6 Stretching
After exercise, you must do body stretching to relieve muscle fatigue.
1) Sitting cross-legged, fingers crossed, arms straightened behind the back. Turn the waist to the left, hold for 30 seconds - 1 minute, then twist to the right.
2) Sitting on a cross leg, straight leg straight forward, tiptoe up straight. Upper body leaning forward, hand as close as possible to the right foot toes. Adhere to 30 seconds - 1 minute before changing his left leg.
TIPS: Drink plenty of water after exercise to supplement the moisture and minerals lost during exercise.
B Second week
The second week is mainly the following half-centered anaerobic exercise. It can help fight off body fat and promote metabolism. If combined with the first week's weight-loss exercise, weight loss is even better.
1 thigh
1) Both hands are held flat, Ten fingers open. The right leg is raised slightly.
2) Keep the posture of Action 1 and slowly bend the left leg and knee for 4 seconds. The body is pressed down to the maximum and the body is balanced.
Left and right repeat this group of actions 8 times.
2 hip + leg
1) Lying supine, hands on both sides of the body naturally. Left knee bent, right leg raised 45 degrees.
2) Keep the posture of Action 1 while lifting the hips.
Left and right repeat this group of actions 8 times.
3 inner thigh
1) The body is lying to the right side, the left leg is knee bent behind the right leg, and the right leg is straight.
2) Move the right leg up completely for 4 seconds.
Left and right repeat this group of actions 8 times.
4 Abdomen
1) Lying supine, hands on the sides of the body naturally. Both legs lifted up close together, 90 degrees to the ground.
2) Put your legs down, but don't stick to it for 4 seconds.
Repeat this group of actions 8 times.
5 arms
1) With his left hand stretched straight on the chair, his right hand holding a water bottle filled with water, elbows bent 90 degrees.
2) The silent number is 4 seconds, straighten the right hand backwards.
Left and right repeat this group of actions 8 times.
6 Stretching
1) Lying supine, right leg stretched, left leg bent, left hand clenched left leg toe. Adhere to 30 seconds - 1 minute for right leg.
2) Sitting cross-legged, bending the right elbow behind your head, clenching your right elbow with your left hand, and stretching it back as far as possible for 30 seconds - 1 minute, then change sides.
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