Easy 5 style weight loss exercise 18 days waist
Core Tip: Only with a scientific training method, will not quit halfway, and ultimately achieve the purpose of weight loss.
Below, Xiaobian recommended a set of weight loss exercises for you. She concentrated the essence of body exercise, completed 2 times a week, only 20 minutes each time, 18 days can help you lose weight quickly.
1, shrug legs shrug, lift dumbbells exercise parts: hips, quadriceps, hamstrings, calves, back.
Need to avoid: leg stretching, hip and back stretching, quadriceps flexion and calf upset or muscle stiffness.
Specific steps: A: Straight straight, legs apart and shoulder width, put the dumbbells parallel to the feet; kneel, hands grasp the dumbbells inward, step on the micro-bow, and then stand upright, complete 2 times.
B: After the legs are upright, pad the heels, touch the ground with the toes, and lift the shoulders, then return to the original shape and repeat four times.
2, the dumbbells are pressed down, the hips are quite exercised: chest, shoulders, triceps, chest, abdomen.
Need to avoid: shoulder upturn, chest compression and triceps stretching.
Specific steps: A: Grab the dumbbells with both hands, and lay the upper part of the back on the steady ball. The legs are wide and shoulder-width apart, and the alignment is bent at 90 degrees to make the trunk parallel to the ground; the center of gravity is placed on the shoulders.The palm is facing inward and the elbow is facing the ground; from the bottom, the top is raised and the palm is facing the leg.
B: Lift the description of the panoramic follow-up diagram, lower it forward, and move it forward 4 times.
3, Soviet-style stepping exercise parts: quadriceps, hamstrings, buttocks, abdomen.
Need to avoid: the lower jaw and forehead of the body, press the leg in the opposite direction.
Specific steps: A: Place the left leg on a sturdy bench. The height of the chair should not exceed the height of the alignment. The left and right palms each grab a dumbbell and the palms are inward.
B: The left leg is stepping on the bench, the right leg should not lean forward, the right leg should be pushed forward as far as possible, and then the right leg will be put back to the ground after completion, repeat 10?
12 times, then exchange legs.
4, one-arm rotary exercise parts: hips, shoulders, biceps, abdomen.
Need to avoid: stiff arms, reverse swing arms, biceps flexion and leg tilt.
Specific steps A: Hold the dumbbell in the left hand, cross the legs, the right leg is in front, the knee is bent; the bow body, put the right hand on the steady ball, the brake is close to the ground; the left arm is inclined to the ground, the palm of the handInside.
B: Lift the left hand to the chest rib, drive the body to turn forward, repeat 5 times, then switch to the other side, the left and right sides are 1 group, do 8?
5, single leg folding exercise parts: legs, buttocks, quadriceps, buttocks.
Need to avoid: stepping, heel up, leg stretching and push forward.
Specific Step A: Support the body through the forearms and toes (the elbows are below the shoulders), so that the body forms a straight line from head to toe and lifts the hind legs off the ground.
B: Lift up and slant upwards, do 2 times; then try to lift the left leg up, the head sag, make the torso and right leg form a V shape, repeat 2 times back to the beginning; then exchange legs, repeat practice 12?