This winter home weight loss exercise, how to do partial weight loss exercise? It's cold in winter. If you don't want to go out, you can practice a set of the most popular home weight loss exercise in South Korea. This set of home weight loss exercise is divided into several body parts, and you can freely choose the exercise posture. The partial weight loss effect is very good.
Curling movement
Lie on the ground naturally, breathe deeply, relax, keep your legs together naturally, and keep your arms flat. Lift the left leg, keep 45 degrees with the ground, bend the left knee naturally, touch the ground with the left foot, lift the right leg, bend the right knee naturally, grasp the right thigh with both arms, and lean forward towards the chest as far as possible. At this time, keep the right foot, knee, chest and shoulder in a straight line. This action alternates left and right, and repeat 20 times.
Stretch Exercise
Lie on the ground naturally, take a deep breath, relax, bend the left knee naturally, put it on the right leg, lay the left arm naturally flat, palm down, right arm up, keep a straight line with the right leg, keep the whole body tilted up, at this time, turn the head to the left, this action alternates left and right, reverse 20 times.
Hip twisting
Lie on the ground naturally, stand up with the left knee, bend naturally, hold the outside of the left knee with the right hand, twist the waist to the left while pressing the left knee to the right to touch the ground, at this time, turn the head to the left, stretch the left arm and the right leg as far as possible, this action alternates left and right, and repeat for 20 times.
Rotation leg movement
Lie on the ground naturally, stretch your arms to both sides as much as possible, palms down, keep your body in balance, lift your right leg, bend your right knee naturally, palms down on your right foot, stretch your left leg down as much as possible, turn your head to the right at this time, and repeat this action for 20 times.
Effect: this action can prevent the pelvis from deforming, create attractive hips, and make mm more elastic~
Standing posture
Standing naturally, shoulders relaxed, arms naturally drooping, legs naturally close together, chest, head up, abdomen closed, eyes keep horizontal forward vision, shoulders, chest, waist, knee keep a straight line, the whole body into a tight feeling, keep the body stable, insist on doing 5 minutes to stop, a little rest.
Walking posture
Stand naturally, shoulders relax, arms hang down naturally, legs close together naturally, close eyes gently, left leg lifts, 45 degrees with the ground, left knee bends naturally, and swing arms rhythmically at the same time, right arm in front, left arm in back. Open your eyes, stand in the original position, alternate left and right, repeat this action for 50 times, which can make your body light, walk gracefully and highlight mm temperament~
The position of sitting in a chair
When sitting on the chair, the buttocks should occupy 2 / 3 of the chair position, the upper body should be straight, the head should be straight, the eyes should be on the front, the legs should be close together naturally, the hands should be on the knees, the hands should be clenched naturally, the palms should be down, the posture of "sitting in a critical position" should be maintained for 5 minutes, and then stop for a rest. This movement can relieve the fatigue of neck and spine, prevent the occurrence of symptoms such as spondylosis and hunchback, and let the ladies of mm fan dun be the first choice to attend the formal social occasions~
Sitting on the floor
The buttocks touch the ground naturally, the legs are separated from the shoulder width, the knees are bent, the palms of the feet are inward, the hands touch naturally, the arms are naturally close together, and the feet are placed on the feet. After 5 minutes of holding this action, stop and have a rest.
Effect: keeping the right posture is not only good for the neck, spine and pelvis, but also for shaping the perfect S-curve. Let's start slimming in the greenhouse, it's definitely your style~
1-1 sit cross legged with hands crossed behind your head.
1-2 raise your arms, cross your hands, straighten them up as much as possible, keep this movement for 10 seconds, then return to the initial movement, and repeat the whole movement for 10 times.
2-1 cross legged sitting, arms overlapping, shoulder height.
2-2 overlap the arms, keep them at the same height as the shoulder, then separate the arms to both sides, palms down, keep this action for 10 seconds, and then return to the initial action, the whole set of action is repeated for 10 times.
3-1 sit cross legged, keep your waist as straight as possible, and put your hands together in front of your chest.
3-2 close your hands and lift them to the top of your head as much as possible. Keep this action for 5 seconds, then return to the initial action. At this time, look at your fingertips and repeat the whole action for 10 times.
4-1 cross legged sitting, shoulder as far as possible, arms raised, hands on the shoulder.
4-2 close your arms to your chest, then extend them to both sides, shake your shoulders at the same time, and repeat the whole movement for 10 times.
5-1 lie on the ground with arms extended to both sides as much as possible and knees bent naturally.
5-2 keep your arms open, then lift your arms up to your chest, keep this movement for 10 seconds, then return to the initial movement, and repeat the whole movement for 10 times.
Effect: it can easily remove the thigh fat, enhance the leg elasticity, and make the chest look more shaped. The whole body will be more flexible~
1-1 stand naturally with legs shoulder width apart, arms raised at shoulder height, arms naturally bent 90 degrees.
1-2 use abdominal force, lean your upper body to the right as much as possible, keep this movement for 10 seconds, and then return to the initial action, alternate left and right, and repeat 5 times.
2-1 stand naturally with legs separated by shoulder width and hands crossed behind the head.
2-2 lift the left leg, bend the left knee naturally, touch the left knee with the left elbow, and bend the upper body to the left as much as possible. This action alternates left and right, and repeat for 5 times.
3-1 lie on the ground with arms on the back and hands crossed.
3-2 lift the upper body as much as possible, keep the action for 10 seconds, and then return to the initial action. Repeat the whole action for 5 times.
4-1 lie on the ground with arms straight up and palms down.
4-2 while lifting the left arm, lift the right leg up, keep the action for 10 seconds, and then return to the initial action. Repeat the whole action for 10 times.
5-1 stand naturally with legs shoulder width apart, arms on the back, hands crossed.
5-2 bend the upper body down 90 degrees, keep the action for 10 seconds, and then return to the initial action. Repeat the whole action for 10 times.
Effect: it is good for shaping the slim and soft waist curve, making the perfect jade back more charming. It can maintain the body's extensibility, and the effect is very significant~
1-1 lie on the ground naturally, stretch your arms down as far as possible, keep your palms close to the ground, stand your knees up and bend naturally.
1-2 the shoulders touch the ground, the hips are raised and then lowered, and this action is repeated 15 times.
2-1 lie down on the ground, bend your arms naturally, head down, and rest on your hands naturally.
2-2 lie on the ground, lift the left leg, straighten it up as much as possible, and then put it down. This action alternates left and right, and repeat for 10 times.
3-1 sit with knees bent and hands on the lower thighs.
3-2 push your arms hard, lift your hips, hold this position for 10 seconds, and then return to the initial action. Repeat this action for 10 times.
4-1 sit and stand naturally, lift the left leg, bend the left knee naturally, bend the right knee outwards naturally, grasp the outside of the left knee with the right hand, and hold the right foot tightly with the left hand.
4-2 turn the upper body to the left, lift the left leg, bend the left knee naturally, press the knee with the right hand, and support the ground with the left hand. This action lasts for 10 seconds, alternating left and right, and repeated for 10 times.
5-1 sit up naturally, bend your knees, overlap naturally, and grasp your feet with both hands.
5-2 lean your upper body down as much as possible, keep this movement for 10 seconds, then return to the initial movement, exchange the left and right legs, and repeat the whole movement for 5 times.
Effect: it can keep the flexibility of the body, burn the abdominal fat quickly, let you say goodbye to the little belly, and shape the beautiful buttocks. Mm must not be missed~
This winter home slimming exercise, local slimming exercise how to do? Four seas network women's body beauty teach you home slimming exercise, local slimming effect is good, come to practice!