1, thin waist, thin legs, thin stomach action
1. arms around
Exercise parts: back, arms
Legs apart slightly wider than the hips, the knees remain soft, hips remain motionless, the left arm straight over the top of the head to the right, at the same time, the right arm to the left, as shown in the picture, the hips above the tilt forward parallel to the ground. on the ground, and then 2 arms exchange exercises, each arm each do 20 exercises.
2. Kneeling on one knee
Exercise parts: waist and abdomen, arms
Kneeling on the ground, arms perpendicular to the ground, back level, and then the left knee to the direction of the chest cavity to move slowly, as shown in the picture, the right thighs to keep the vertical, do 20 exercises, and then replace the leg to repeat the exercise.
3. Scissor legs
Exercise parts: legs
Sit up with your legs straight, lean back slightly, forearms and elbows to support the body's center of gravity, so that your calves into a scissor-legged position, the left leg is slightly higher than the right leg, as shown in the picture, and then change the right leg on the left leg under the repetition of the exercise until your calves sore position, the exchange of the legs to practice, every day, each do 20 times.
4. Double-legged plank lying
Exercise parts: buttocks, legs
Left side of the body lying on the side, legs straight, the left elbow and the left forearm to support the body's center of gravity, the right leg bent at the knee in front of the left thigh, at the same time, the right arm is placed in the right leg bent at the knee, the left leg as far as possible to lift up as shown in the picture, and then slowly put down the left leg, every day to do 20 times to lift the legs of the training, and then change the Repeat the exercise on the other side.
5. One knee forward
Exercise parts: legs, hips, back, arms
Kneel on the ground, arms straight, back and head level, and then slowly lift the left leg, not higher than the height of the hips, as shown in the picture, do 20 times up and down leg lifting exercises, and then switch to the other leg to repeat the exercise.
6. Za Ma Bu
Exercise parts: thighs, back
Started a left leg in front of the back in the back of the horse stance, to keep the left thigh parallel to the ground, bend the knee, raise the arm hands on both sides of the shoulders, as shown in the picture, try to maintain this position, rely on the tithe of the back bone strength of the body to the left, to the right movement, and then do the left to the right side of the body to practice, this is a set of actions, do 20 times a day. This is a set of movements, do 20 sets a day, and then change legs to repeat the exercise.
7. Hip lift
Exercise parts: thighs, back
Lying flat on the ground, knees bent, arms straight on both sides of the body, while the feet are also flat on the ground, and then slowly raise your hips, keep your shoulders and knees in a straight line, as shown in the picture, slowly back to the starting position, do 20 times hip lift exercises, and finally do 10 times quickly such as this exercise.
8. Waist and belly up
Exercise parts: waist and belly, arms
Sit on the ground, knees bent, feet flat on the ground, arms at 90 degrees on both sides of the body, waist and belly at the same time back tilted backward 45 degrees, the right arm straight forward, as shown in the picture, to maintain this position, while the left arm forward to backward movement 20 times.
9. arms around
Exercise parts: arms, shoulders
Standing on both feet, knees relaxed, arms straight out, wrists bent, while bending the knees, arms forward and backward sitting around the action, as shown in the picture, forward around 20 circles, backward around 20 circles.
The above introduction of the nine thin waist, thin legs, thin stomach aerobic exercise, so that you thin body and waist also thin arms, a multi-tasking, hurry up and move it!
2, the way to thin legs
1, walking + small gymnastics morning 8:00
Busy day began, a day is in the morning, legs also from the morning to start it.
Walking to the station to catch the bus, pay attention to the correct walking posture, that is, head up and chest out, use the power of the waist to walk, straighten the back, narrow the abdomen, tighten the buttocks, heel first on the ground, maintain a certain speed. By grasping these essentials, you can use walking to beautify your legs.
When you get on the bus, if you have a seat, you can easily do the exercise. Legs are 90 degrees to swing well, the heel is fixed, the toe up and down repeatedly swing, this action can exercise the calf belly muscles, so that the calf line is more proportional.
If you don't have a seat, you can practice small gymnastics: stand up straight, lift any foot, cross it toward the inside, press it gently, hold it for 10 seconds, and then change the other leg, pay attention to the center of gravity in the center of the body, and if it's not easy to keep your balance, you can use your hands to support yourself on the post.
2, sedentary chair of the thin legs method
Office workers sit at a desk for a long time, the legs are easy to get fat due to lack of exercise. You can use the opportunity to sit and do some exercise to eliminate fatigue and the double effect of thin legs.
1, sitting on a chair, both hands on the sides of the chair, fixed body, lift a foot and straighten the knee to stand still for 30 seconds. Then do the same with the other foot. Note: While straightening the knee, do not move the position of the knee.
2, sitting on a chair, chest out, keep both legs crossed, toes on the ground position, the upper leg downward pressure, the lower leg upward pressure, about 10 seconds after the legs swap position, do the same for 10 seconds, 2-3 times can be. Do not need to hold your breath to do this action.
3, home thin legs movement
At home when resting or watching TV can be used to do a leg exercise.
1, ballet dancers often do the action: a leg forward to 90 degrees, the back of the foot straight, and then slowly move to the side of the body, each leg to do 20 times. Insist on doing this action can be thin legs, but also can be proportional to the body.
2, beautify the calf curve is very effective action: lie flat on the ground, hands on the side of the body, straighten the legs and tighten the two legs, the two feet interacting with the back of the foot for 20-30 times, and then rest a little bit, and then repeat to do two times.