The following is a recommended topical bodybuilding exercise for the upper body and the lower body. You can choose combinations of actions that suit your needs. The general practice is to make three groups of exercises for each group of 20 groups. If it is practiced in minutes or so, you must not do only one side to prevent imbalance in body shape. You can adjust the number of practice sets according to your actual situation.
1. Arm
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Thin arms in the aerobic exercise more choices are conducive to upper body weight loss exercise, such as badminton, fitness ball exercises, belly dancing, fighting exercises and other exercise arms more exercise, this can also effectively exercise the arm muscle groups, there is a good Weight loss effect. In terms of local movement, the arm movement around the shoulder can make a good thin arm. In addition, you can also look
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Around the arm:
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Standing, shoulders apart and shoulder width, arm on both sides of the thigh, and then lift forward and draw a circle
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Note: Keep a uniform speed, not too fast, use the power of the arm as far as possible, fully reach the limit.
2. Waist
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Swing arm swing: standing, legs separated slightly wider than the shoulder, then the upper body swing left and right to reach the limit, the arm swings naturally on both sides.
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Note: Arms relax, focus on the side of the waist, fully use the waist to swing the upper body, keep the buttocks as far as possible, keep the upper body upright do not tilt, fully stretch the psoas muscles on both sides.
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Waist exercise: lying, knees bent to the ground, fingers in the ear; sit up and upper body turned to the left (exhalation, shoulder relaxation at the moment), and then turn back to the front, slowly lie down. The same is true for the right side, with 10 repetitions. Lying knees: Lying flat, hands on both sides, the knee is 90 degrees. Exhale and pull the knee to the right shoulder, reply, and then pull to the right shoulder and repeat 10 times.
Side bend knees: Lying flat, hands on both sides, the knee is 90 degrees. Use the power of your feet to press right to the right side to 15 cm from the floor, exhale, reply, and then inhale, press to the left. Repeat 10 times on each side.
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3 . abdomen
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Yoga boat type:
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Supine. The legs are straightened and lifted 45 degrees. At the same time, the abdomen is forced. The head and upper back are raised and the arms are straightened forward. Keep this position as long as possible.
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Note: Keep it at a constant speed, not too fast. The abdomen was focused and tightened in the middle. Exhale when forced to lift and inhale while relaxing.
Toe touch:
A. Lying flat: The thighs are bent at right angles to 90 degrees and the lower legs are parallel to the ground. Both hands naturally lay on both sides of the body with the palm facing down. The upper body is taut and the back is close to the floor.
B. Inhale: Lower the left leg in two parts and start the exercise only from the buttocks. The toe rushes down to the ground (the toes cannot really touch the ground). Exhale and return the leg to the starting position in two parts, then do the same for the right leg. This way the legs are alternated and each leg is made 12 times.
Thigh wrap:
A , lying: thigh straight. Raise your left leg to 90 degrees with the ground. The toes are taut and the hands are naturally flat on both sides of the body with the palm facing down. Keep this action for 10 to 60 seconds. (If this pose makes you uncomfortable, you can bend your right leg and place your feet flat on the ground.)
B. The left foot rushes around the ceiling in a small circle while turning your left leg from the base of the thigh. Inhale when you start this action. At the end, exhale. When doing this action, the body must be tight, stay still, and not sway. Turn six turns in the opposite direction after six turns. The same is true for the other leg.
Cross:
A , such as the starting position of a gesture to the touch of a toe, but the hands should be cross-affixed to the back of the head, elbow valgus, in order to raise his head, neck and shoulders.
B , inhale, while the upper body lifted, left shoulder and right knee close together, left leg stretched upwards and the ground at a 45-degree angle. When exhaling, rotate to the left, close the right shoulder and left knee, and stretch your right leg. This is a beat.
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4 . Hips
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Yoga Bridge Style:
Note: Use your buttocks and try to align your body. If you do not have enough strength, use your hands to support the waist to assist. Exhale when forced to lift and inhale while relaxing.
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5 . thigh
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Supine legs: supine. Legs are slowly lifted until they are perpendicular to the ground, and then they are separated to the limit on both sides. Then return to the vertical position, put down to restore.
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Note: Keep a uniform speed, the back close to the ground and the lower abdomen force. The ankle must not touch the ground during the restoration, and the lower abdomen remains tense. Lift your breath, separate inhalation, retreat breath, relax inhalation, pay attention to the rhythm of breathing.
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6 . Lower leg
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Toe loop: supine, legs slightly apart. Raise your left leg and do a toe-ring motion. Turn clockwise 10 times counterclockwise 10 times and put down for the other leg.
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Note: This action can also stand. Pay attention to the ring, the calf maintains a certain degree of tension, and the maximum angle is reached when the toes are wrapped around.
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Lift the platform: Place the front end of the foot on a raised platform and press down as far as possible. Then the calf is forced upwards and the entire person is raised. Rhythmically repeat this action, do 20-30 times, try hard to pick up, press down, do a little more sore. One can hold the hand on the support to maintain balance.
note:
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1. There is a need for local fat loss can not only do local body sculpting exercises;
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2. Local body-shaping exercises are not more in fine;
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3. Local body-shaping exercises must be regular and perseverance.
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