Lazy beauty sit back secret, time is very short, take advantage of her boyfriend bath time to do it. After a week, you can show your beautiful back!
1、 The laziest back Art
Step 1: after sitting upright on the upper body, fold the stockings into four folds. Hold one end of the stockings with your right hand and throw them behind you. Hold the other end of the stockings as high as possible with your left hand according to its flexibility.
Step 2: stretch the silk stockings, lift the right arm as far as possible to the right ear, repeat 15 times and then change the left hand. This back stretching exercise is comfortable and effortless, but it can beautify the whole back line!
1. Keep your abdomen tight
First find out the most basic abdominal muscle movements, lying flat on the ground, two knees bent.
When you exhale, tighten your stomach down. When you do a lot of abdominal exercises, you need to support your stomach with this tight state of strength. This is very important. Just breathe in and relax, let your stomach bulge, then exhale and tighten, repeat 8 times.
2. Upper abdomen
Lie flat, knees bent, feet about 30 cm apart.
Raise your shoulders and slide your hands toward your feet. When you raise your shoulders, your chin should go down so that there is no pressure on your neck. Then go back to lying flat and do it back and forth 10 times. This exercise only reaches the upper abdomen.
3. Whole abdomen
After lying flat, put your hands behind your head and keep your legs raised. Tighten your abdomen. While exhaling, raise your shoulders slowly, and then lower them slowly. Repeat 10 to 20 times. In fact, the traditional sit ups involve other muscles. On the contrary, they don't exercise the abdominal muscles properly. After raising the legs, they will force the abdominal muscles to work independently. It is the most effective sit up form.
3、 Shape preserving plasticity
Plastic surgery I
Action: lie on your back in bed, lift your feet together, and slowly put it down when it is 90 degrees to the body (knees should not be bent, shoulders and arms should not be forced);
Stop 30 cm away from the bed surface, wait for 1 minute, do 10 times;
PS: the first stop time is about 15-30 seconds, and gradually lengthen the time to 2 minutes;
Effect: it can make the knee smaller, lift the buttocks, strengthen the waist, and eliminate the fat on the lower abdomen and stomach.
Plasticity (2)
Action:
Body lying in bed, knees slightly bent, hands holding head (inhale);
Hold your head in both hands, slowly lift the body away from the bed surface, close your abdomen and exhale, and stop for about 10 seconds when reaching the highest point;
Slowly put the body flat, continue to do 20 times;
Effect: this group of exercise can strengthen the waist, eliminate abdominal fat, achieve the effect of weight loss and bodybuilding.