Dumbbell exercise
Action essentials: Hold a bottle of mineral water filled with water in one hand, or a lightweight dumbbell of 1~3 kg. The elbows are bent at right angles. Lift the mineral level to the front of the body and put it down. Repeat the movement at least 20 times. The faster the speed is. The better the effect.
Holding a small dumbbell to do weight loss exercises can improve the synthesis of protein in the body, increase muscle mass, and improve basal metabolism. The exercise like a dumbbell exercise is based on the effect of exerting a load on the muscles.
Deep squat
Action essentials: The back stands upright, the feet are about the same width as the shoulders, and the hands are placed behind the neck. Hold your breath and slowly squat down. The time for the whole squat can be as long as 10~30 seconds. The slower the better. Then stand up in the same way, repeat the squat, stand up at least 10~15 times, adjust the breathing rest.
Note: If the leg strength is not enough, try to squat to a half-squat position, then slowly stand up and repeat the action.
3. Flat support
Action essentials: prone, elbows bent on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, the body off the ground, the torso straight, the head, shoulders, ankles and ankles in the same plane, The abdominal muscles are tightened, the pelvic floor muscles are tightened, the spine is extended, and the eyes are looking to the ground to maintain a uniform breathing.
Each group was kept for 60 seconds, 4 groups were trained each time, and the interval between groups was no more than 20 seconds.
4. belly
Action essentials: flat belly, lying flat on the ground, knees bent 90 °, feet flat on the ground. Hands crossed on the chest or placed next to both ears, shoulders abdomen, squat slightly, up to the shoulder blade off the ground, the waist fixed, down to the shoulder blade flat on the ground, exhale upwards, inhale downwards, one up and down Once, a group of 20.
It is difficult to insist at the beginning, and must not be lazy. It must be strictly in accordance with the requirements of the action, even if it stops slightly in the middle. The movements at each stage are to be skilled from the unfamiliarity. After about one and a half months, the abdomen will become quite tight.
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