Now teach you the 8 Pilates movements that will help you to lose weight. As long as you practice this group of exercises every day, it takes only 7 days. You can find obvious changes in yourself. It only takes 1 month. You can have a good body that is charming and healthy. And you will also find that your mood is getting better and better. Even the skin is getting younger and younger!
Shoulder bridge support
Efficacy: Exercise this exercise can help you effectively burn belly fat, get rid of belly fat, but also allows the back and hip muscles to exercise, so that the body curve looks vivid and compact.
step:
(a) Lying supine, relaxing body, and then knees, placing your hands naturally on both sides of the body, slowly inhale;
(b) Suspense, count 1, 2, 3, 4, 5, 6 in mind;
(c) Exhale slowly, slowly raise the buttocks as you exhale, support your body with your shoulders until your knees and neck remain in line (the back is off the ground) and return to your initial movement; (d) Repeat 10 The time is 1 group and 3 groups are repeated.
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2. Draw legs:
Efficacy: Exercise this exercise to exercise your waist and hip muscles in large quantities. Not only does it burn excess fat, but it also creates an extremely attractive curve of the waist and buttocks. Moreover, this exercise can fully activate the hip joint and improve the psoas muscle. Symptoms of strain, relieve various lumbar pain and discomfort.
step:
(a) Lying supine and lying back, relaxing the whole body, putting together both legs, placing both hands naturally on both sides of the body;
(b) Raise the legs together until they are 90 degrees perpendicular to the body. Then rotate the legs, first turn 5 times clockwise, then 5 times counterclockwise, then lower the legs to restore the initial movement. ;
(c) Rotate 5 times in a counterclockwise direction into 1 group and repeat 3 groups.
Special tricks: Imagine that your legs are a brush when you are spinning, draw circles in the air, and pay attention to keep your legs tight and stretch your knees as you practice. Your knees will stretch straight after practicing. You can also increase the difficulty of practicing after practicing exercises. Live a small puppet to increase the tightness of the leg muscles, so that the fat burning effect is better, and there is an unexpected effect of thin legs.
3. Side kicks:
Efficacy: Exercise this exercise can effectively exercise the inner thigh muscles that are rarely exercised at the same time. At the same time, this action can help you tighten the 'butterfly sleeve' of the upper arm!
step:
(a) Lying on the right side of the body, supporting his head with his right hand, and holding his left hand on the chest to support the ground;
(b) Kick the left leg up and slowly lower it, repeating 10 times;
(c) Replace with the left side of the body lying flat, with his left hand supporting the head, and his right hand on the chest to support the ground;
(d) Kick the right leg up and slowly lower it, repeating 10 times;
(e) The left and right sides do the kicking exercise 10 times respectively for 1 group and repeat 3 groups.
Special 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛.
4. Kicking back and forth sideways:
Efficacy: Practicing this movement will help you create a waistline with a seductive index, and it will help you improve your buttocks curve and eliminate leg fatigue and edema.
step:
(a) Lie on the right side of the body and support the head with his right hand. Hold his left hand on the chest to support the floor and keep his legs stretched and stretched;
(b) Raise his left leg to higher than the buttocks, then kick forward and kick back to the front and kick 10 times repeatedly;
(c) Change to the left side of the body and lie flat with your left hand to support the head. Place your right hand on the chest to support the ground and keep your legs taut and straight;
(d) Raise the right leg to higher than the buttocks, then kick to the front and kick back to the front and kick 10 times repeatedly;
(e) The left and right sides do the kicking exercise 10 times respectively for 1 group and repeat 3 groups.
Special 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛.
5. Turn sideways:
Efficacy: Practicing this exercise can promote fat burning in the legs. It is more effective than running and cyclist stovepipes. It can also help you to completely solve the problems of calf edema.
step:
(a) Lying on the right side of the body, supporting his head with his right hand, and holding his left hand on the chest to support the ground;
(b) Raise the left leg up to the level of the buttocks, then stretch the leg outwards, turn 5 turns, and turn 5 times in reverse;
(c) Replace with the left side of the body lying flat, with his left hand supporting the head, and his right hand on the chest to support the ground;
(d) Raise the right leg to the height of the buttocks, then extend the leg outwards, turn 5 turns, and turn 5 times in reverse;
(e) The left and right sides are respectively rotated 5 turns and then reversed 5 turns to be 1 set, and 3 sets are repeated.
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6. Hold the legs:
Efficacy: Practicing this action has the magical effect of preventing sagging of the chest, but it can also help you to improve the calf leg type and make the calf lines become powerful and firm.
step:
(a) Kneeling on both knees, lower the upper body, and use both hands to support the ground (keep the arms straight) so that the hips and the thighs are perpendicular to each other by 90 degrees;
(b) Straighten the left and right legs and straighten them backwards. Repeat the procedure 10 times for 1 group. Repeat 3 groups.
Special 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛 叮咛.
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