Lose meat on the buttocks and thighs:
Buttocks chapter, this set of actions is very simple, but through the repetition of actions to burn calories, four actions will allow you to a few minutes to achieve the effect of "sweat". All you need to do is prepare a 2kg dumbbell, and if you don't have one, get a magazine or a large mineral water bottle filled with water instead.
Movement 1: diagonal kicks Start on all fours on the mat, right elbow on the ground, arms flat on the floor, left hand on the floor. Move your left knee slightly suspended, and kick your left leg backward and upward at a certain angle with your foot bent; hold this action for two seconds. Then bend the knee and bring the leg back with the knee on the floor. TIPS: Build energy through heel rotation during the movement, extending the leg line from hip to heel and squeezing the upper glutes. And keep your core taut, doing 10 reps before switching legs.?
Movement 2: Bent Knee Leg Raise Lie on your side with one elbow on the ground to support your head (hold the ground with the other hand to keep it steady, as shown). Keep your knees together, bent at 90 degrees, with your hips stacked and your waist extended. Lift the top leg then lower it and keep the knee bent, repeat 15-20 times. Reverse over to the other leg.
Movement 3: Bend the knee and draw a circle In the same starting position as movement 2, lift the top leg about 10cm away from the bottom leg. Keep your knees bent and draw circles forward, upward and backward. TIPS: Keep your core tight to keep your pelvis stable. Do 15-20 reps, then switch directions - backward then forward. Then flip over and switch legs.
Movement 4: Seated Butt Lift Start in a standing position with your legs and feet together, holding dumbbells in both hands in front of your body. Bend your knees and squat down as if you were sitting in a chair. Then lift your right heel, weight on your left foot, lift your buttocks upward and then lower it. Do 10-20 reps, switch sides, lift your left heel and repeat. TIPS: Put your body weight on your heels as you lift your buttocks. Tighten your abdominals and open your chest at the same time, then let your body go down as far as it can without distorting the movement."
The thighs chapter, this set of actions do not need a professional trainer, nor do you need complex equipment, you can also complete these simple and effective slimming actions at home.
Movement one: preparatory posture, first body lying flat on the ground, and then the rolled up yoga mat on the back below the shoulder blades. Place your hands on the back of your head and curl your feet. Raise your hips to a level with your back, then push your body backward with the strength of your calves until your body is nearly straight, then push back forward, feeling a slight quiver in your abdomen. The whole action before and after for 1 set,*** repeated 4 times. Note: The whole set of movements should not be rushed, and should be moved slowly to achieve the best effect.
Movement 2: Preparatory posture, the position of the yoga mat down to the hips above the concave position for support, and then the body back flat. Slowly lift your legs into a straight line and stretch them to their maximum angle, pressing the toes of the leg near your body down to stretch your calf muscles. Stay at the maximum angle for about 3 seconds, then slowly return your legs to the center point and switch directions. Repeat back and forth for 1 set*** 10 times. Note: When stretching your legs back and forth, keep them straight and do not bend.
Movement 3: Take on the previous movement, keeping the basic position, but adding a few changes. The legs are also stretched back and forth, but the leg that is straight forward is bent when it is withdrawn, and the other leg is kept straight down, with the toes pointing forward at the same time. Repeat back and forth for 1 set*** 10 times. Note: Do not bend both legs at the same time when alternating at the center point, otherwise you will lose your tautness and affect your results.