Simple lean waist gymnastics let you become a small waist essence
Simple lean waist gymnastics, let you become a small waist essence, exercise is also a certain skill, exercise can help us accelerate the discharge of toxins in the body, appropriate exercise can help us to reduce the pressure, exercise is conducive to enhance our physical fitness, and now share the simple lean waist gymnastics, let you become a small waist essence Tips.
Shape the "waist" enchanting body of the standing side knee lift
The right leg stands straight, the left leg to the diagonal back straight to the point of the ground, the upper body is straight, hands in fists, elbows slightly bent at 90 degrees.
Shape the "waist" enchanting body of the rotary exercise
legs upright, feet apart slightly wider than the shoulder, hands clenched fists, fists facing down, to maintain the lower body of the stability of the waist force to the left to move the upper body, adhere to the 2 seconds, and then move the upper body to the right to move the upper body, adhere to the 2 seconds, and the right to move the upper body to the right, adhere to the 2 seconds, and the right to move the upper body to the right, adhere to the 2 seconds. Left and right once for a group, a group of 10 times, complete 2 to 3 groups.
Action self-check: upper body relaxation, arms to maintain a horizontal balance, the hips can not move, the whole action of the point of force in the middle of the body of the waist, rather than relying on the power of the upper body or the hips, otherwise not achieve the effect of exercise waist.
Advantages of body shaping: small range of motion, only need to focus on the abdominal force, but can exercise the entire mid-abdominal region.
Shape the "waist" enchanting body of the station straight side bend
legs together upright, the body straight, hands apart, palms inward close to the body on both sides, to maintain the stability of the lower body, rely on the power of the waist, make the upper body to one side of the lower stretch to keep 5 seconds. Slowly return to the original position, change the direction. 10 to 15 times for a group, complete 2 to 3 groups.
Action self-check: the upper body and lower body should be kept at the same level, do not lean forward or backward, so as to ensure that the side bends can maximize the pull body waist to take the line.
Body shaping advantages: fully squeeze the side of the body fat, intensity is not great, in the office can always operate 'simple action, the effect is the most immediate effect. If you want to increase the intensity, you can increase the appropriate weight, a bottle of mineral water or small dumbbells can be.
Shape the "waist" enchanting body of the side-lying leg lifting
The body and legs to remain in the same plane, elbows at 90 degrees vertical support on the ground, thighs tight, taut calves and feet, lifting the leg, was 45 degrees, hold 5 seconds, slowly put down the position. 10 ~ 15 times for a group, change direction, change the direction of the leg, and the foot, the leg lifting. 10 ~ 15 times for a group, change the direction, change the direction, change the direction, change the direction of the leg. 15 times for a group, change the direction of the leg, complete 2 to 3 groups.
Action self-check: keep the upper body stretched, do not contain the chest, otherwise there is no exercise effect on the waist, the hips completely off the ground, the hip joints stand forward.
Advantages of body shaping: mainly shaping the lateral abdominal muscles, and can simultaneously shape the curves of the back, hips and legs, four in one.
Shape the "waist" enchanting body of the interruption exercise
legs upright, feet apart a little wider than the shoulder, hands clenched fists, fists facing down, to keep the lower body of the stability of the waist, with the power of the waist to the left to move up, adhere to the 2 seconds, and then to the right to move up, adhere to the 2 seconds, and then to the right to move up, adhere to the 2 seconds, and then to the right to move up. Left and right once for a group, a group of 10 times, complete 2 to 3 groups.
Action self-check: upper body relaxation, arms to maintain a horizontal balance, the hips can not move, the whole action of the point of force in the middle of the body of the waist, rather than relying on the power of the upper body or the hips, otherwise not achieve the effect of exercise waist.
Advantages of body shaping: the movement is small, only need to focus on the intention to exert force in the abdomen, but able to exercise the entire abdominal midsection.
Simple waist slimming aerobics let you become a small waist essence 2
1, the body lies flat, legs elevated and the ground into 90 degrees, so that the left leg is bent on the right leg, like in the air warped legs action. However, it is worth noting that the knee should not be lifted too high, and the buttocks should never leave the ground, so that the legs alternate, each do 10 times, and insist on practicing every day.
2, the same, the body lies flat, legs do not touch the ground, so that the angle of the legs and abdomen at an angle of 45 degrees, in the practice of feeling the abdomen in the force, in the whole action of the hands to maintain a state of relaxation, can not be too hard, this action should be repeated about 20 times.
3, the body standing feet apart and shoulder width, the upper body slightly bent forward, hands lightly on the knees, let the hips push back, waist fixed, let the upper body around with, back and forth action should be slow, you will feel the abdomen has to be exercised.
4, the right hand outward, the upper body to move to the left left hand stopped at the knee, the right hand to the side of the stretch, thumb down, let the body slow squatting, the upper body slowly and then move to the left, alternating between the two sides, staggered, repeated practice.
5, the body stand straight, hands up, waist to the right, let the chest to the left, toes toward the front, feel the waist and abdomen in the twist, let the feet open and shoulder width, hips push back, waist as far as possible down, so that the side of the change to repeat the action, long-term persistence.
6, about Zheng Doyan thin waist thin stomach related gym action above content to do a few recommendations, want to thin waist thin stomach, then you must convince yourself to move, the above recommended action, the interval between each action is 30 seconds, every day to adhere to in order to be effective, you can strengthen the practice.
Zheng Doyan thin waist thin stomach gym, we learned? This gym is very simple and effective. Zheng Doyan thin waist thin stomach, the whole process of action is simple and easy to learn, the use of circular training, so that the body muscles to get effective exercise exercise, in the aerobic exercise under the premise and then with the light music of this workout, will make it easier for people to accept. In the case of the human body is extremely relaxed to achieve the magic movement of body shaping and weight reduction.