Many girls have to take slimming capsules to shape their bodies. In fact, due to the complex gastrointestinal environment, slimming capsules are not as effective as advertised, so practicing this set of bed slimming exercises every day is the key to slimming!
- Squats: The training of the lower body, in addition to increasing the consumption of the body, is also a “trump card action” used to exercise thighs and beautiful buttocks. Do 15 times in one group, and do at least four groups.
Action essentials:
(1) Keep your head up and your chest up, look forward, be careful not to bow your head, and the upper body of your body is perpendicular to the ground;
(2) Tighten the waist and abdomen at the core, sit back with the hips, and feel the same as sitting on a stool. People with athletic ability can squat a little deeper (the stimulation of the gluteus maximus will be more obvious);
(3) Try to control the knee joint not to exceed the toes to avoid the wear of the knee joint;
(4) The arms are straight and parallel to the shoulders to control the balance of the body.
- Stretching and stretching of the anterior thigh muscles: After squatting, the thigh muscles are tired and tight, so they need to stretch and relax. Full stretching will effectively help us recover muscles as soon as possible, relieve tension, and effectively relieve exercise. After the muscle is sore, the scale of stretching is the soreness that you can bear, hold for 5 seconds, and then restore.
Action essentials:
(1) Hold the wall and stand vertically;
(2) Bend the calf backwards, hold the instep, and try to stick the calf as close to the thigh as possible;
(3) Change the left and right casters.
- Kneeling push-ups: upper body training, mainly for the exercise of the pectoralis major and triceps. (For women, traditional push-ups are recommended for men) One group of 12 times, 3 groups of movements can be done, and a 30-60 second interval between each group of movements will be more effective.
Action essentials:
(1) Tighten the waist and abdomen in the core part;
(2) The body flat is forward and downward.
- Pectoralis major stretching: This training is mainly to relax and stretch the chest muscles.
Action essentials:
(1) Stand vertically with chest raised and raised;
(2) Hold hands together and stretch back.
- Crunches: This group of actions is mainly for abdominal exercises, targeting the waist and abdomen areas that are prone to accumulating fat. Do 3 sets of 20 reps each.
Action essentials: Raise your legs at 90 degrees to the ground, place your hands by your ears, and tighten your abdomen.
- Abdominal stretching: This training is mainly to stretch the abdominal muscles.
Action essentials:
(1) Put your feet together, stand vertically with your arms up, and your upper body up;
(2) Fully experience the stretching of the abdominal muscles. Don’t underestimate these 6 groups of seemingly simple little aerobics, they can play a lot of roles! Not only can reduce fat and shape, thin legs and waist, improve cardiopulmonary function, but also prevent and treat breast hyperplasia!
