[a share from Haimei] weight loss exercise of whole body parts has always been the ultimate topic for boys and girls. So today Haimei aims to lose weight on all parts of the body. Give you targeted method ~ from chin, arm, to leg, all have, together with male god top learn~
Let's first look at the transformation of the male god~
From full lines to melon face, it's so simple
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From no one to the national God of men, very willful
Oba also had a childhood of wanton expansion
Look at the face of the times, how can not thin down!
Let's take a look at the specific weight-loss methods of various parts~
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1. Chin
Just raise your head! Make sure you keep your chin and neck tight. Stop for 5 seconds and put it down. Do 20-40 times a day. You'll see the effect in a week.
2. Arm
Two small dumbbells (can be replaced by mineral water), hold in the hand, raise the arm, make the upper arm close to the ear, then bend the elbow, and then straighten the arm. This is for a moment. Do 3 groups every day, 15 in each group.
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3. Back
(1) Prepare two dumbbells, standing position, arms natural droop, holding dumbbells, upper arm back to do lifting action, dumbbells to the chest side. 15 as a group, three groups a day.
(2) Standing, arms natural droop, palm back hold dumbbell, back up. Keep your arms straight when you do this. 15 as a group, three groups a day.
These two movements can exercise to the back, but the back fat is more difficult to reduce, general exercise is difficult to fully exercise to this part, mm need to adhere to a period of time.
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4. Upper abdomen
The upper abdomen is the part of the stomach. The easiest way is to lie on your back.
If you sit up when doing this exercise, it's not good for your spine, and don't put your hands behind your head when doing it, just hold your hands on your ears, or it will hurt your cervical spine.
Do at least three groups of 20 each day.
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5. Lower abdomen
It's a little belly. Lie flat, legs straight, feet together, slowly lift up, and the body into a 90 degree angle, and then slowly down.
This movement will be very tired, but can reduce the front thigh meat. Do at least 2 groups every day, 15 in each group.
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6. Sides of waist
(1) One is to shake the hula hoop (aerobic exercise should last for 30 minutes before starting to consume fat, so exercise for at least 30 minutes). After a week, it is obvious that the muscles on both sides are tightened.
(2) Stand with feet slightly wider than shoulder width apart, arms flat and body in 'big' shape. Then bend your waist and touch your left ankle with your left hand. Then stand up straight and change your right side.
When doing this, I feel the muscles on both sides of the waist are stretched. Make 30 pieces a day.
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7. Buttocks
Lie on the bed, straighten your legs, do the action of swimming and clapping water, lift your legs up alternately, move slowly, don't leave the bed at the crotch. Each time is one time, 15 times is a group, do 3-4 groups every day.
8. Crotch
Side kick. Stand with your left leg up to the side, keeping your knee forward. Slowly lift it up to the highest position you can bear, and then slowly put it down. One side 15 times as a group, 2-3 groups every day.
9. Thigh
(1) Inner thigh: squat. Stand, feet apart and shoulder width, toes outward, count 1234, squat slowly, squat parallel to the floor. Count 5678 and stand up slowly.
When squatting, don't lift your heels, make sure they fall on the floor, and move slowly. 15 in each group, 3-4 groups every day.
(2) Front thigh: same as above. Because this movement can exercise the muscles in the front of the thigh at the same time.
(3) Back of thigh: standing. Do the back kick. Do it slowly. Eight beats for one, 15 for each group, 3-4 groups per day.
Everyone's body flexibility is different. Don't force yourself too much to avoid pulling muscles.
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