Use simple and easy to learn Aerobics movements, help mm easily get rid of the lower body fat, we should adhere to the exercise Oh!
Squat exercise is mainly to exercise the muscles of the lower body
It can not only burn the existing fat, but also prevent the production of new fat. For different parts of fat growth, quickly carry out a simple squat exercise!
Squatting exercise, standing when the direction of the toes will produce different exercise effect!
The basic standing posture, the center of gravity is naturally placed on the toe, and the sole of the foot bears the whole body weight evenly.
Standing with the toes slightly inward is an exercise for the lateral muscles of the legs, which is effective for correcting the external figure of eight feet.
Feet slightly inward, so that the inner thigh muscles hard, O-leg people try to stand this way.
The toe is opened to the outside, which can exercise the lateral muscles of the leg, and has obvious correction effect on the X-shaped leg.
Essentials of squatting
(1) Separate the legs slightly wider than the shoulder, basic squat action, split hands akimbo, legs open, width slightly wider than the shoulder, toes slightly outward, stable support body.
(2) The waist and back should be fully straightened and the waist should not be ignored in squatting. If you bow your back, the squat effect will be halved. At the same time, pay attention to the chest.
(3) Squat down and inhale at the same time. Start breathing deeply from position 2, count 1, 2, 3, and then slowly bend your knees and squat down. At the same time, the legs exert force and feel the muscles tense.
(4) Keep the thighs parallel to the ground, keep the waist upright, and squat down until the thighs are parallel to the ground. It takes about 3 seconds to move from pose 2. At this point, the hips should be slightly backward.
(5) When exhaling, stand straight, thigh parallel to the ground, slowly straighten the knee, and exhale evenly. Be careful not to stand straight quickly. Count for about 2 seconds. Stand up slowly.
(6) Complete 1-6 actions in 5 seconds, repeat 10 times as a group. Finish the group and rest for 1 minute. The ideal exercise method is 3 groups a day, and do as much as possible after getting used to it.
Get rid of bucket waist Aerobics
The use of the upper body left and right rotation alternate rotation movement, persistent practice, can effectively remove abdominal fat, make the waist become slim and charming. The point is to move slowly, not to rush.
1. Keep your feet shoulder width apart with your hands on your hips.
2. While experiencing the Shenshu Point (in the middle of the body) directly behind the navel, breathe in through the mouth, and tilt the upper body to the left and twist the back.
3. Exhale from the mouth while slowly returning to the original position. 4. Similarly, twist the upper body to the right and back to the original position.
9 times on the left and 2 times on the left, a total of 18 times (about 1 minute). After getting used to it, it can be increased to 3 minutes. Twist your body and inhale through your mouth. As you return to your original position, exhale from your mouth.