Spring popular simple fat burning slimming exercise! This set of slimming exercise with simple, fast and effective won the pursuit of the majority of women. Cooperate with aerobic dance to further burn body fat. So as to keep women slim and compact. If you want to lose weight, you should pay more attention to it! Cross movement, bold movement of bone and joint cross movement aims at women's physique, training slim and compact body, aiming at the movement of bone and joint, driving leg muscles, and consciously accelerating lower body weight loss.
1. Lie on the ground with your lower elbow on the ground and your upper elbow bent up. The knees are bent, and the knees above reach out to the ground in front of the body. While lifting the arm up and falling, the upper leg extends to the rear by a large margin. Repeat for 20 times, and exchange exercises left and right.
2 also lie on your side on the ground with your elbows touching the ground to support your body and keep your balance. The upper hand is at the waist. Bend and extend your feet across your knees. When bending the knee, keep the heel as close to the hip as possible, and repeat 20 times. The reverse direction is the same. Continuous stimulation of sleeping abdominal muscles
Simple rhythm, arm extension
Lift and stretch the arm to eliminate the flabby flesh and make the arms firm and elastic. At the same time, it can stimulate the scapula and eliminate the shoulder pain.
1 stand straight with legs open and feet slightly wider than shoulders. Raise your arms to the shoulder level, stretch one hand to one side of the body, and then pull the other side, one up and one down, one left and one right, repeatedly. You can imagine someone patting your shoulder behind you to find the feeling of arm movement. Repeat 20 times.
2 keep the arm at the shoulder height, rotate the left and right arms at the same time, and draw a circle in the direction of thumb down, up and back. Consciously exercise your shoulder blades and rotate them back and forth. Stimulate the back muscles that lack exercise at ordinary times, relieve the shoulder stiffness. Do 20 exercises on the left and right.
Rhythmic swing, standing abdominal movement
Standing abdominal movement, through the body pelvis rhythmic swing left and right successively, stimulate all abdominal muscles. During the training, keep the upper body stretched upward and the ribs on the horizontal line with the table.
1 stand up straight, feet wide open, hands on the crotch. Keep your feet still, move your pelvis left and right, inject strength into the shoulder opposite to the protruding direction of your pelvis, increase the range of motion, consciously exercise your pelvis and ribs, and repeat 20 exercises.
The movement of the front of the posterior oblique of the pelvic syncline. Exchange left and right for practice, lumbar bone as far as possible to the outside. Avoid shaking the upper body left and right, and try to keep the feeling of stretching upward. Place your hands at the waist to feel the movement of your pelvis. Repeat 20 times.
Basic jumping
After muscle exercise, the body is integrated with aerobic exercise to relax tired muscles.
1. Jump up with your hands and legs wide open, and close your feet as your arms fall. Keep jumping like this.
2 take a single leg as the axis, lift the leg knee in the opposite direction, and then slowly fall 1 step backward to cooperate with the elegant movement of the arm.
Through leg lifting, exercise the flexibility of bone and joint and the sense of overall balance. It has a good lifting effect on the trunk and buttocks.
1 as the body jumps, the thighs are lifted and pulled up in different directions horizontally. While jumping up, the knees are bent and the legs are lifted up as much as possible.
2 also jump up, lift your legs back up, bend your knees, and open your arms up.
The simplest abdominal muscle exercise, stimulates the deep abdominal muscles, and realizes the slim and beautiful waist
Lie on your back with your legs together and your hands behind your head. Exhale slowly, hold your head with both hands, lift your shoulders up as much as possible, and create a space between your chest and neck. Repeat 20 times.
2 keep your shoulders up, with one leg up, knees bent and chest pulled in. Then return to the original action, lift the same leg again and straighten it straight up. The two movements are in a group. Each leg is practiced six times. The opposite direction is the same.
Lie on your back with your legs open. One hand is placed behind the head and the opposite arm is extended over the head. While keeping the shoulder up, extend the other arm along the leg, and move the abdominal muscle in the oblique direction. Repeat 9 times, and the reverse direction is the same.
4 place the right foot on the top of the left foot, with the feet in a fork shape and straight down. When the shoulder is lifted up, the knees are bent and lifted, stretching towards the elbows. Cross feet 10 times each.
5 start with the legs open. When the upper body is lifted to the left for twisting, the left leg is lifted to the top and stretched to the right elbow. Consciously cross practice 10 times on both sides. Graceful ballet movement and body integration
It can stimulate the muscles of the whole body, integrate the body through ballet movements, relax the nerves and calm the body.
Stand with toes out, heels in, legs crossed back and forth. The elbows and wrists of both hands are lifted over the head. Hold on and jump. Landing legs open, arms straight to the horizontal, waist down, toes to the outside. Then jump again, legs crossed, arms down. Make it continuously, keep your head straight, expand your chest and stretch the neck line.