chin: is the rise! Must make the effort his head, feeling his chin and neck are tightened, for 5 seconds and then down, 20 to 40 a day to do next. Other week to see the results.
medial upper arm: two small dumbbells (available mineral water instead), in the hand, raised his arm, the upper arm close to the ear, and then toggle, then straighten arms. This is it. 3 sets per day, a group of 15.
cut back:
1. to prepare two dumbbells, standing posture, his arms drooping naturally, holding the dumbbell, arm moves back to deal with the things, that the chest side of the dumbbell. 15 as a group, 3 sets per day.
2 .. standing, his arms drooping naturally, palm of the hand holding the dumbbell back, back lift. To do this action is to keep the arm straight. 15 as a group, 3 sets per day.
these two actions can exercise to the back, but more difficult to cut back the fat, the general movement to this area is difficult to fully exercise, MM need to persist for some time.
upper abdomen: the upper abdomen is the stomach area. The easiest way is to sit up. Note that not sit up, If you do this exercise when sitting up, not good for your spine, and do not put his hand behind the time, hand on the ear on it, or of the cervical spine injury. Do every day at least three groups, one group of 20.
lower abdomen: is the Lying down, legs straight, feet together, slowly lift, and body into a 90 degree angle, then slowly down. This action will be tired to do it, but can reduce the front thigh fleshy. Do at least 2 groups per day, a group of 15.
cut back on both sides:
1. one is shaking hula hoop (to 30 minutes of aerobic exercise until after the consumption of fat, so exercise at least 30 minutes), a week after the apparent feeling on both sides of the muscles tightened.
2. standing, feet slightly wider than shoulder width apart asics kayano sale, arms stretched flat, the body was And then bending the waist with his left hand to touch the left ankle, then stand up straight, for the right. Do it will feel the muscles on both sides of the waist has stretched feeling. About a group of about a day to do 30.
Less hip: lying on the bed, legs straight, do take water swimming movements, alternating legs lifted up, moves slower, hip Do not leave the bed. The time to look around, a group of under 15, do 3 to 4 per day.
Less hip: the side kick. Standing, lift left leg to the side, keeping the knee toward the front. Slowly lift to the highest position you can afford, then slowly down. Side under a group of 15, daily 2 to 3 groups.
reduction thigh:
1, inner thighs: do squat exercise. Standing, feet shoulder width apart, toes out, slowly squat number 1234, and the floor Cheng Dundao parallel. Number 5678 and then slowly stood up. Do not squat when the heel lift, be sure to fall on the floor, and move slowly. Each do 15, do 3 to 4 per day.
2, front thigh: ibid. This action can exercise to the front thigh muscles.
3, thigh: standing. After the kick to do the action. Do when the action should be slow. An eight-beat as one, each doing 15, 3 to 4. Flexibility of each person's body is different not Taimian Jiang himself, so as not to strain muscles.
reduce leg: leg fat test how much is simple, relaxed leg with your fingers to pinch the small calf area, can easily lift and fat layer means that your legs are fat-based, needs and reduction of ~ If the thin layer of fat, just muscle becomes very thick legs, and that is muscular.
1, fat-type: The most effective way to tiptoe, a group of under 20, do 4 a day. Essentials is action to slow, hips do not tilt. Tiptoe stop after 3 seconds. Done after exercise, remember to gently shake the calf muscle area, relax.
2, muscle type: it is very difficult to cut up for the muscle-type MM, can only suggest not to do a great leg exercise intensity, high heels and want to avoid too much tension in the muscles become more thick.
Also, exercise training, when you go to feel the site is there a movement, such as exercise thigh, you want to squat at the same time to feel what you have to tighten the thigh muscles, this exercise done parts have sour. If so, that you have to exercise this part of the, if not it means that your posture does not need their own adjustments.
legs standard
legs is that there are five together, four gaps in the leg. Specifically, as the image below, marked with ○ in five (thigh, knee, peroneal, medial ankle, toe) so close together, marked with × symbols 4 (thigh and stalk of the between, between the thigh and knee, between the knee and peroneal, peroneal, and between the ankle) is in a separate state. In addition, if the knee toward the front and straight leg shape, it can be said to be very beautiful legs.
thigh articles
through the following exercises you can consume excess fat and thigh fat. In shaping the perfect leg line at the same time, you can also exercise the thigh muscle tension.
remove excess fat legs (10 seconds each day)
1 radii straight jacket, body lie on the floor, the feet Bengzhi
2, keeping the knee Bengzhi state. Thigh muscle force, the lower side of the leg lift. This position for 10 seconds, the other side.
Point
In practice, such as about one more difficult to lift his legs, should be in the original time of the leg exercises to increase 5 to 10 seconds, so you can make the muscles around the legs more shapely.
exercise leg muscle tension (10 seconds each day)
1 saw the front, vertical. Chest and abdomen. Relax the muscles as much as possible.
2 bend one leg, the ipsilateral hand feet, front legs stretched muscle. Hold this position for 10 seconds, for the other side of.
Point
practice, such as about one more difficult to lift his legs, should be in the original time of the leg exercises to increase 5 to 10 seconds.
leg articles
tighten the calf muscles to create a beautiful leg line. (Day 5 seconds)
1 to find a 4 ~ 5cm thickness of the book asics tiger australia, book stand toe, the heel is still in limbo.
2 feet together, body weight placed on the feet of the big toe, the toe Hing Wah Street West. Maintain a balance in the body, while this position to adhere to 5 seconds.
Point
If not so thick book, you can also be stacked with magazines. In the tiptoe standing, to pay attention to use the peroneal muscles.
peroneal muscles to relax (10 seconds each day)
1 back and legs to maintain a 90-degree posture sitting on the floor, facing the front.
2 legs straight, feet one of them holding hands, slowly lift the leg, this position for 5 seconds. The other side. In doing this group exercise, pay attention to between the legs to keep the state together and the knees bend.
Point
the feet of both hands, the body is easy to forward, this time to pay attention to keep their back straight and bend.
o-type legs and x-legs article
through the following exercises, can fully exercise the leg muscles of the outside or the inside of the legs, the legs shapely lines, correction of leg shapes.
a: o-type legs (every 3 seconds × 5 times)
1 chest and abdomen upright on the floor.
2 legs bend, circular motion from outside to inside.
3 knees close together, keeping the knees bent state for 3 seconds.
b: x-type legs
1 chest and abdomen upright on the floor.
2 legs bend, circular motion from the inside out.
3 knees close together, keeping the knees bent state for 3 seconds.
Point
in the legs to do a substantial circular motion, easy to make hip tilt. Therefore, this action is the key to force the lower abdomen.
leg shape correction (static 5 seconds each day × 3 times)
1 squatted on the floor, palm and full access to the floor
2 to maintain the contact state hands and the floor, slowly stood up, the process to 5 seconds is appropriate.
3 to leg fully pointed, in this position to adhere to 5 seconds. If straight from time to time, the knee not fully extended, the hand position can make some adjustments.
Point
doing this group exercise, the need to keep the palm of your hand and the floor between the two are not separated between the knees.
legs of the road five taboo
taboo one: feet on the same side of the side of the seat, splayed legs and sit cross-legged sitting.
Taboo II: standing on one leg, cross your legs to stand.
Taboo III: sideways to sleep, tummy sleeping.
Taboo IV: wear high heels.
taboo five: has been the collapse in the same side of the package.
Source: qq: 646369162
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