The latest weight-loss exercise points, let you do thin women! 2011 the latest weight-loss exercise, let you easily and quickly lose weight successfully, to be a happy thin woman, no longer suffering from obesity. So what are the key points of weight-loss and fitness exercise? Master the key points, weight-loss and weight-loss will be easier and faster! Quickly learn together with small editors of the four seas network!
Back leg lift
1. Lie on your back with your hands on your side, palms down. One cheek is resting on the mat. Until the feet are about 15 cm apart. Inhale and contract hip muscles.
2. Extend your toes forward and lift your right leg to about 15 cm above the ground. Hold the pose for one second, then lower the right leg, with the hips resting on the mat all the time - this is more important than the height of your leg. Repeat the right leg 10 times, then the left leg 10 times, gradually increasing to 50 times.
1. Lie on your back, bend your arms, and place your palms in line with your shoulders. Press the palms and arms to the mat at the same time, so that the legs are 15 cm off the ground at the same time
2. Keep breathing. Contract hip muscles, kick legs like swimming. 50 times for left and right legs, gradually increasing to 100 times
Kneel and kick
1. Kneel with hands and feet at the same distance as the shoulder. The distance between knees is 20-30cm. Straighten the right foot and lift it to 30cm above the ground
2. Keep breathing and lift your right foot 25 times. Repeat with your left foot. 25 times for left and right feet respectively, gradually increasing to 50 times.
Rolling hips
1. Lie on your back with your knees to your chest, extend your hands flat and shoulders close to the ground, turn your hips slowly to the right, try to make your knees close to the ground, and turn your head to the left. Exhale and return to the original position. Inhale again and repeat in the opposite direction. Repeat 10 times the next day, slowly increase the number of times, in 30 days to 25 times.
2. Inhale and let the muscles contract as the hips slowly lift off the floor. Lift the lower, middle and upper parts of your back one after another until you support your body with your shoulder blades. Hold the pose for 10 seconds. Exhale and slowly lower down. You will feel every vertebra loose. Repeat 2 times, gradually increase to 5 times.
Compress the hips
1. Kneel down, hands down, hands touching thighs
2. Inhale. Keep your body in line with your thighs. Squeeze your hip muscles with your palms. Bend back and keep your posture unchanged for 5 seconds. Exhale and return to the original position. Repeat 5 times, gradually increasing to 25 times.
To bend and kneel
1. Hands and feet and kneel. Inhale, bend, with your forehead toward your knees. Move your right knee closer to your forehead.
2. Exhale and contract the hip muscles; arch up and raise your head as much as possible with your right leg straight toward the ceiling (slightly bend your knees to avoid muscle tension). Inhale and retract the right knee and forehead. Then repeat the same action. The action should be done quickly, not intermittently, and the buttock muscles should be contracted when arching up. Repeat left and right legs 10 times respectively, gradually increasing to 25 times
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