- Kiss Pillow Knee Pushup
Equipment: pillow
Target functional area: triceps and pectoral muscles
A: Control your balance with your hands and knees on the ground, and keep your arms straight. Your body should form a straight line from your knees to your shoulders. Put a pillow on the ground in front of your head.
B: Bend your elbows as slowly as possible and lower your torso until your mouth kisses the pillow. Over time, you should go down on your stomach more and more slowly. Two local sports slimming exercises
- Squat against the wall
Equipment: Two pillows
Target functional area: quadriceps
Leaning against the wall, with your feet shoulder-width apart, take a big step away from the wall. Hold one pillow in both hands and place the other pillow on the ground under you. Slide your upper body down the wall until your knees are bent at 90 degrees, perpendicular to your ankles. Then prop the pillow in your hand behind your shoulders, press your lower back against the wall, and press your heels against the ground. Control as long as possible. When you feel that your back may not be able to stick to the wall, slowly slide your body down the wall and sit on the pillow under you. To be more effective, you can increase the control time, or hold heavy objects.
- Push the shoulders
Equipment: chair, dumbbell (mineral water bottle), pillow
Target effect area: shoulder and triceps office lunch break weight loss exercise
A: Sit on a chair with a pillow behind your shoulders. With your lower back pressed against the chair, elbows bent, dumbbells raised to shoulder height, palms facing each other.
B: Push the arm forward and upward as slowly as possible. Slowly retract your arms to the starting position. Once you can get to 8 reps, increase the weight of the dumbbells or extend the time.
- Slow rowing
Equipment: Bench or coffee table, pillow
Target effect area: back
A: Put the right leg knee brace on the pillow on the bench. Stand up straight with your left leg, lift your hips back, place your right hand on the bench, hold a dumbbell in your left hand, and straighten your left arm perpendicular to the ground. Keep your back and neck parallel to the floor. Look down.
B: Slowly bend the left arm and lift the dumbbell under the armpit. Slowly lower the dumbbells and do as many times as you can, then switch sides. Once you can do 8 reps on each side, increase the dumbbell weight or extend the time. Aerobics to restore the perfect body.
The 4 exercises described above make it easy for otaku and otaku to lose weight at home, keep exercising every day, and easily build a slim body.
