Perfect Curve lower body self-cultivation coup

Image of the Apocalypse

Summer comes, the city is also an unprecedented excitement leading up the gym, in addition to a bunch of muscular, dressed in hot pants short skirts little girls are happy to vest a big show of waist and legs, giving the impression that impressively, the gym is also a place where Bimei it!

Arm of fat? Hips too fat? Around the waist with one "swim ring"? ... ... If, unfortunately, they also have to use large underwear to conceal the body wrap, so you're really being insipid campaign has. Now you need is a simple enough to practice at home the local weight-loss method, tighten the line, and then return to the gym, put on beautiful sportswear. Even if only a movement, but also a boys & girls, do the gym!

Action Demonstration: Total Fitness Club (being good shop) International Private Coach leaves

　　Thin pre-school：

Stance should be upright!

In the leaves appear, exercise can not only make people have a good body, but also the mind, causing people the difference between the visual age, "the movement of people always seem smaller." The gym where the key point of beauty is ready to face up to their own bodies, confidence, and know how to dress avoid weaknesses. The following at home movement, flexibility, as well as leaf recommended to wear cotton clothing system.

This issue will be the demonstration is aimed at local women more prone to obesity (abdomen, buttocks, thighs, arms) are set weight-loss movement, seemingly basic practice law, but persevered results should not be underestimated, more importantly, as long as the open space can be a little practice, is very convenient.

Practice before the coach leaves first emphasized the importance of standing for the weight-loss. As we all know, downsizing is a need for will power the long-term behavior, and therefore from the moment the decision to lose weight, we should urge their own standing tall and straight, including the body raised up as much as possible open the shoulders, abdomen chest and so on. Leaves indicated that, in addition to physical preparation, the correct stance is also a spiritual implication. "A lot of women spend money to fitness, but always crooked standing casually, because people's ideas is not concentrated, the effect is often not good." In addition, long-term wear high-heeled shoes easy to make some people appear Tayao phenomenon, this part of the people , the particular need to do more to tighten abdominal exercises to correct bad posture. In short, the only correct stance, can we truly enter into the weight-loss training courses!

Note that low intensity aerobic exercise before the warm-up exercise not only can avoid injury, but also so that those who exercise the body temperature slowly rise, increased heart rate, respiratory uniform change quickly, so that the body getting better, the effect of accelerating Fat Burn role and therefore can not be ignored. Each exercise is completed, but also to stretch to reach the purpose of relaxation and ease the pain.

　　A model include: reduction in abdominal

A family of white-collar office a long time sitting there most of the excess abdominal fat, this and lack of exercise and diet habits have the relationship between work and rest. If you like to eat desserts and cold drinks, fat more easily gathered in the upper abdomen, wearing tight-fitting clothing will be layers of Bi Body is very indecent. Abdominal obesity can not help but affect the appearance, it is often the beginning of body fat and is therefore a key component of partial weight-loss.

Abdominal movements by demonstration

Action Essentials

Abdominal Fat Reduction can make use of the home bench, sofa, or fitness balls and other props can also be suspended for both legs. Specific essentials are as follows:

Lying on a mat, lifted up his legs, thighs and legs to maintain 90 °, hand-stretch head to keep his legs posture, body flexion, repeated.

Note that in practice the process should always be head down, his chin as close to the clavicle; shoulders and relax the body and concentrate on the abdomen, bearing in mind the coordination --- expiratory breathing got up, inspiratory fall, remember do not hold your breath. Can also be added very difficult to carry out his legs alternating flexion and extension, but at the same time pay attention to maintaining a stable upper body. 10-20 times for a group, even doing 3-4 group.

Stretch action

After abdominal exercises stretching movements stays in their hands, head and waist in order to maximize backward bending, flexibility is good, you can sit on mats, legs open into a word legs, the body bent forward, adhere to 10-20 seconds.

Star Weapon

Singer Jolin Tsai very much like to buy a variety of equipment for fitness, including hula-hoop is her favorite kind of fitness equipment. Reportedly is the secret of her slim waist when watching television Meng Yao hula hoops, both insist on such a long time and would not boring. In addition, you want to slim down the abdomen, in addition to correct eating habits, eat more fruits and vegetables Eat less refined sugar, drink plenty of water to accelerate gastrointestinal motility, we should also cultivate the habit of always abdomen, sit or walk should be the case, long-term win.

　　Model 2: thin buttocks

Does a woman dressed good-looking, hip curve is important, especially wearing a tailor-made sports clothing and shoes when, if the buttocks fat, attached waist position in the tight formation of the expansion of visual effects, it is no overall sense of beauty anymore.

Tall and straight, correct and never stuck his bottom is how little fat excel at it? Less hip rely on legs, said the 10-minute thin-Star favorite hip method, leg movements, that is the main action.

Thin hip muscle action model

Action Essentials

Physical side, legs stacked, abdomen tightened, slowly raise the top leg upward until it opens to the maximum limit, and then drop, and repeated.

This set of actions outside of the buttock-shaped expansion of the most effective, could serve to focus the role of tightening the buttocks. With special emphasis on the leaves of hours they practice to concentrate on the objectives you want to exercise the muscles to find the feeling of the muscles to tighten and seriously regulate movement. Specifically, the opening leg of the process, we need time and stability of the hip, try to find the back wall as the feeling, so that the hip is always a fixed position. Similarly, while each doing 15-20 times, do 3-4 group.

Stretch action

Sitting on the ground, one leg Gong Qi, will cross the other leg tie in the legs only, like Alice, like Erlang Tui, and then straight waist, supporting his hands behind his back.

Star Weapon

Large s that the buttocks should be practicing Alice, sports the most effective. Her specific approach is to open the legs when standing with the shoulder width, toes outward opening was toe to keep the knee straight, and then forced to the folder where the buttocks. According to large s that often practice nothing will give emerging hip smiling curve.

　　3 Demonstration: stovepipe

Black bodybuilding gym shorts are commonly used equipment, combat gear --- wear it like it is, and then melancholy people would dynamic potential to do a jump look. However, the design of the legs is close to some betrays itself, thighs thick would you feel?

Sports Action stovepipe model

Action Essentials

Stovepipe leg movements to be divided into lateral and medial leg. Lateral movement is lie down on a mat, with one hand support the body, pay attention to the arm at the elbow of 90 °, to tighten the waist, legs lifted up to the maximum; inside moves also lie down on a mat would be to bypass the step on the top of the leg forward on the ground, the same angle to keep the arm perpendicular to the bottom of the legs raised upward as far as possible. Process requires the action to find the feeling of the leg muscles to tighten.

Stovepipe process should pay attention to the body and tighten the waist should not be shrugging, from the side, the body into a straight line. In the up-down basis, can also be carried out before and after the circle-style leg lift, and note that the body can not shake.

Stretch action

Sitting on the floor, the hand stays behind his back, legs open the forward cross-legged, two feet relative, straight waist, adhere to 10-20 seconds. Can also be taken and the same stretch the hip movements.

Star Weapon

Inverted stovepipe sought after by many stars, big s, stovepipe secret is to wear pantyhose every day anti-varicose veins of the legs upside down for 15 minutes, in addition to drinking more water swelling Adlay; Karen Mok In addition to inverted legs, but also Exercise air kick; Kelly's stovepipe little tip is to eat a stovepipe effect of food such as seaweed, etc.; Shu Qi is like to wear high heels at home, walk, secret is only toes touch the ground, and try to imagine their own path in a very light , is said to persist down the leg will be able to create a perfect line.

　　Model 4: reduction in arm

Arm unimportant? Dynamic full fitness vest, if worn in the "Hubeixiongyao" girl who, like a wall gives the impression, in fact, people have the greatest sense of visual expansion mostly her thick arm. In fact, to tighten the arm curve is relatively easy, since occasions in the office will have time to practice.

By Arm Movement Action Demonstration

Action Essentials

You can use dumbbells, mineral water bottles have a certain weight of auxiliary tools, here to take barbell piece model. Pose a lot of arm exercises, for example, can stand up straight and chest, one hand held tools to do the back of the neck supporting arm flexion-extension movements, the hand bent to the back of the head; Moreover, if the weight of larger auxiliary tool can be held with two hands, holding his arms up, At the same time the elbow joint in the back of the head clamp. If the site conditions permit, can be knees touch the ground, one hand supporting the ground, one hand hold the props in order to do around the elbow joint axis swing, pay attention to arms has always been closely aligns the body.

It should be noted that, solely for women, reduce fat, then you can practice as much as possible the number of points, but do not give too much weight in order to avoid training a muscle arm.

Stretch action

Qu elbow on the head, the other hand Fuzhu elbow, a few seconds to stretch the opposite direction.

Star Weapon

Small-s XU Xi-di-generated towel arm exercises to lose weight was very well known, simply, that is to get a towel when the apparatus, by several groups of stretching movements to tighten the inside of large arm and small arm medial and lateral lumbar muscles, tighten upper body lines. In fact, this illustrates the importance of place and drawn, but also make life a bit fun to add it