Summer is coming, and it's time for MM to show off their figure. But will your fat embarrass you? Don't worry, the following are effective ways to reduce fat, and you will regret it if you don't watch it ~ ~ ~
Upper arm: throw away the "bat sleeve"
Some people call the fat on the back of the upper arm and triceps brachii "bat sleeves", and girls with "bat sleeves" can only wear "bat shirts" ……out! In order to put on a halter top beautifully, let's see how to shape the curve of the arm.
1. Key points of rope pressing action: hold the rope handle, spread your legs shoulder-width, bend your knees slightly, sink your shoulders, and clamp your arms. When exhaling, the forearm is almost straight down. In order to avoid damaging the joints when straightening, the arm is slightly bent. Lift when inhaling and stop when the arm is at 90 degrees. This action is based on the movement of forearm and joint to drive the movement of triceps. Be sure to clamp the forearms on both sides of your body.
2. The action of using dumbbell or dumbbell piece is the same as the last action of using rope, except that the tool in hand is changed from rope to dumbbell or dumbbell piece, and the effect is also very good. It can also be done at home or in the office. If there is no dumbbell, a mineral water bottle will do. At the same time, you can also do this action on your back, which can minimize the pressure on your waist.
Thigh: Eliminate your "ham"
Slender legs and hips are definitely the most important capital to wear hot pants. Only by practicing these two points can we bid farewell to the old-fashioned over-the-knee skirt. In fact, there are many ways to exercise, with specific equipment. Pick a favorite effort!
1, the inner thigh muscle exerciser and the outer thigh muscle exerciser are two common thigh exercises in the gym. See which part of your thigh needs more exercise. When practicing, pay attention to the fact that your body is completely on the mat and your thighs are at 90 degrees. The degree of openness varies from person to person, depending on the quality of your ligament. Stretch it as far as possible.
2. The vertical thigh stretcher exercises the muscles of the buttocks and the back of the thighs on this instrument. Press the weight bar into the knee joint at a 90-degree angle between the thigh and calf. Slowly extend your thighs as far back as possible, but don't straighten them completely. This action can drive the movement of your gluteus maximus through the movement of your hips.
Hip: Who likes heel down?
1, squat with weight and squat with bare hands, mainly exercise the muscles of buttocks and thighs, and it's up to you to develop a beautiful ass.
When you squat with weight, your legs are shoulder width apart, your toes lean forward slightly, and your hips lean back. Slowly squat down to 90-degree thighs, and be careful not to put your knees above your toes. When you stand up, your legs are not completely straight, but still slightly curved.
It's easy to squat at home with your bare hands. The essentials of action are the same as when carrying a load. But the arm does not need to be forced, and the center of gravity is completely on the buttocks. Just grab a fixed point in your hand as a support to keep your balance. )
2. lunge and squat
The strength of lunge squat is very wide, which can exercise almost all parts of the leg. When doing this action, the body is vertical, the hands are akimbo, the left leg is forward, and the right leg is bent downward at the back, which drives the left leg downward and the thigh of the left leg is 90 degrees. After a pause of two or three seconds, move your right leg forward. It should be noted that when doing lunges, the abdomen must be tightened, which can protect the core parts such as the lumbar spine. If you feel that your bare hands are not strong enough, put a load on your hands and put pressure on your legs, and the effect will be better.
Leg: Congenital bad, just tighten it!
The calf is a part that is difficult to exercise effectively.
Some people say that wearing high heels can make the calf curve beautiful, but high heels bring too much pressure to the knee and do great harm to the knee joint, which is not cost-effective. In fact, there is a simple trick to practicing calves: you can put a little weight on the thigh near your knees and lift your heels with the strength of your ankles until your toes are straight. Because the muscles of the calf can keep up with the feet, through the movement of the soles of the feet, the calf can be driven to do stretching exercise. Whether sitting at a desk or watching TV at home, you can exercise your calves with this action.