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Often practice 9 movements, thin waist, thin legs, thin stomach

21 People involved  2021年04月11日 08:09  classification : exercise to lose weight  comment

1. With arms around

Practice position: back and arms

Separate your legs, slightly wider than your hips, keep your knees soft, keep your hips still, straighten your left arm and lift it to the right from the top of your head, and move your right arm to the left at the same time. As shown in the picture, your hips are tilted forward and parallel to the ground. Then swap arms and do 20 exercises for each arm.

   2. Kneel down on one knee

Practice position: waist and abdomen, arms

Keep your knees on the ground, your arms vertical to the ground, your back level, and then slowly move your left knee to your chest. As shown in the picture, keep your right leg and thigh vertical. Do 20 exercises, then change your legs and repeat.

  3. Scissor legs

Exercise location: legs

Straighten your legs and lean back slightly. The forearms and elbows support the body's center of gravity. Put your calf into a scissored leg position. As shown in the picture, your left leg is slightly higher than your right leg. Then change your right leg and repeat this exercise under your left leg until your calf is painful. Do 20 leg-changing exercises a day.

  4. Lie cross-legged

Exercise position: hips and legs

On the left side of the body, the leg is straight, the left elbow and left forearm support the center of gravity, the right knee is bent at the front of the left thigh, the right arm is placed at the knee of the right leg, and the left leg is as high as possible, as shown in the picture , And then slowly lower the left leg, do leg lifts 20 times a day, and then repeat the exercise on the other side.

  5. One knee forward

Exercise posture: Kneel on the ground, straighten your legs, hips, back and arms, keep your back and head level. Then slowly raise the left leg, not to exceed the height of the hip. As shown in the picture, do 20 leg lifts and repeat the exercise with the other leg.

  6. ​​Zamabu

  7. Raise the buttocks

Start tying the left leg in the front and step back in the back. Keep your left thigh parallel to the ground, bend your knees, raise your arms, and place your hands on both sides of your shoulders. As shown in the figure, try to maintain this posture, let the strength of the back bones of the body move left and right, and then do left and right side movements. This is a set of exercises, do 20 sets a day, and then repeat the exercise with a different leg.

   8. The waist and abdomen are straightened

   9. With arms around

Start tying the left leg in the front and step back in the back. Keep your left thigh parallel to the ground, bend your knees, raise your arms, and place your hands on both sides of your shoulders. As shown in the figure, try to maintain this posture, let the strength of the back bones of the body move left and right, and then do left and right side movements. This is a set of exercises, do 20 sets a day, and then repeat the exercise with a different leg.


Practice position: waist and abdomen, arms


Relax your feet and knees, extend your arms outward, bend your wrists, and bend your knees at the same time. Sit your arms forward and backward in a circle, as shown in the picture, 20 laps forward and 20 laps backward.

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