1. The tightest little butt
Exercise areas: buttocks, thighs, abdomen
Do it together:
1 Stand with your feet together naturally; hold a dumbbell in each hand, hanging naturally On the side of the body.
2 Close your eyes, take three deep breaths, and feel the fresh air in your body Flow, emotions graduallyReturn to peace.
3 Open your eyes, lift your chest and abdomen; slowly bend your knees down , and inhale at the same time, feeling like you are sitting on a high bar stool; keep your upper body straight and don't tilt your hips back.
4 Exhale, return to the starting position, stand naturally, and stretch Tighten thigh and buttocks muscles.
5 Repeat steps 3~4 20 times.
2. Firm chest
Exercise areas: chest, middle back, oblique muscles, thighs, buttocks< /span>
Do it together:
1 Stand naturally, holding a dumbbell in each hand hanging by your side; The legs wrap around the right leg from the front, and the instep of the left foot hooks the right calf (if it is difficult to maintain balance, the left toe can tap the ground lightly) and the center of gravity sinks.
2 Inhale while raising your arms in front of your chest and bending your elbows Presented at 90. , elbows and shoulders should be kept at the same level; chest up, abdomen in, eyes straight ahead.
3 Exhale and close your arms in front of you, with your left forearm raised from the elbow It should be completely in contact with the right forearm.
4 Inhale while opening your arms and returning to the original position.
5 Repeat steps 3~4 10 times, then stand on your left foot and do 10 more Second-rate.
3. Exquisite back curve
Exercise Parts: Back, triceps, shoulders, waist, thighs, buttocks
Do it together:
1 Stand with your legs naturally, holding a dumbbell in each hand hanging naturally by your side; take a big step back with your left foot.
2 Lean forward 45°, bend your right leg at the knee, so that your upper body and left leg are in a straight line; tighten your abdominal and buttock muscles; Keep your hands hanging naturally during this process.
3 Exhale and lift the dumbbell until it is parallel to your hips; feel a stretch in the muscles of your back and shoulders.
4 Inhale and lower the dumbbells back to the natural hanging position of your arms.
5 After repeating steps 3~4 10 times, switch to your right leg and step backwards and do 10 more times.
4. Thin bones Feeling small shoulders
Exercise parts: upper shoulders, arms, back, inner thighs, buttocks
Do it together:
1. Stand naturally with your feet twice as wide as your shoulders; hold a dumbbell in each hand hanging naturally by your side.
2 After breathing stably, rotate your feet outward 45°, with your toes pointing to both sides of your body and your heels facing each other.
3 Tighten your buttock muscles and squat down at the same time, assuming a horse stance; your calves should be straight, and your knees should not be too bent due to squatting. They should be in a straight line with your ankles; your hands should hang naturally in front of your thighs, with your palms facing towards Inwardly facing your own body;
4 Inhale while raising your elbows up to shoulder height, keeping your palms facing inwards; lift the dumbbells in front of your chest, at shoulder height.
5 Exhale and lower your arms to a natural drooping state.
6 Repeat steps 4~5 12~15 times.
5. Tight thighs
Exercise parts: legs, buttocks, shoulders, arms, abdomen
Do it together:
1 Stand naturally with a dumbbell in each hand hanging naturally by your side; after breathing steadily, take a big step forward with your right foot and slide your left foot back Come out until your left leg is straight behind you, and your right knee bends down; the front of your left foot lands on the ground, and your heel is lifted.
2 Bend your elbows and lift the dumbbells to both sides of your shoulders. Palms facing each other; chest raised and abdomen drawn in.
3 Inhale, gradually straighten the bent right knee, Feel that you are gradually "supporting" your body with the strength of your right leg; at the same time, raise the dumbbells with your arms until your arms are straight.
4 Exhale, return the right knee to the bent state; lower the dumbbell to shoulder height and return to the state at the beginning of step 3.
5 After repeating steps 3~4 for 10 times, change your left leg and bend forward for another 10 times.
6. Charming waist
Exercise areas: waist, abdomen, buttocks, back, leg tendons, triceps
Do it together:
1 Stand naturally , holding a dumbbell in each hand hanging naturally by the side of the body; after breathing steadily, take a step back with your left foot.
2 Tuck your abdomen and raise your chest, slowly tilt your entire body forward with the waist as the axis, and lift it straight at the same time The left leg, until the left foot, hip, and head are in a straight line.
3 Arms back Lift the dumbbells slightly above your hips, palms facing each other.
4 Exhale, keep your upper arms stable, and try to keep the dumbbells in both hands as close as possible behind your back.
5 Inhale while returning your arms to the separated position at the beginning of step 4.
6 After repeating steps 4~5 10 times, change your right leg and lift it back and do it 10 more times.
7. No more fat on the arms
Exercise parts: biceps, triceps, legs, abdomen, buttocks
Do it together:
1 Temporarily hold two dumbbells with your right hand, and hold your left ankle with your left hand; lift your left foot so that the sole of your foot is close to the inner side of your right thigh (if it is difficult to lift it to the thigh, stick it tightly The inside of the calf can also be used)
2 Return a dumbbell to your left hand, tighten your abdomen and lift your chest;
3 Raise your right arm, lift the dumbbell, with the palm of your hand facing the back of your body, then bend your elbow so that the dumbbell stops on the right side of your back. bone; at the same time, lift the dumbbell with your left arm to shoulder height, with the palm facing behind the body; at this time, the tip of the right elbow should point diagonally forward of the body, and the tip of the left elbow should point to the ground.
4 Exhale, keep the posture of the left and right arms unchanged, and open them to both sides at the same time, doing chest expansion exercises.
5 Inhale and return to the position at the beginning of step 4.
6 After repeating steps 4~5 10 times, switch to the other side and do 10 more times.
8. Flat and firm belly
Exercise parts: the entire middle part of the body (especially the lower abdomen and abdominal muscles), inner leg muscles
Do it together:
1 Sit on the ground with your knees naturally bent; place one dumbbell between your feet, and hold the other dumbbell in front of your chest with both hands.
2 Hold the dumbbells between your feet and lift your legs until your calves are parallel to the ground; draw in your abdomen and lift your chest, looking ahead, feeling like you are rowing.
3 Inhale, keep the lower body still, use the buttocks as the fulcrum, exert force on the abdomen, and slowly tilt the upper body backward until it is 45° with the ground.
4 Exhale, tighten your abdomen, retract your upper body, and return to the original rowing position, keeping your lower body still.
5 After repeating steps 3 to 4 6 to 8 times, put down your legs and rest for 15 seconds, then repeat 6 to 8 times to complete.
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