Practice 7 simple movements to easily get rid of fat

Practice 7 simple movements to easily get rid of fat

In autumn and winter, the weather is cold and the amount of exercise is low. It is a season when people love to gain weight. Not only women are afraid of gain weight, but men are also afraid, so practice the following movements and throw away all the fat!

1. Puppet movements: exercise the upper arms and waist and abdomen.

Stand upright, spread your feet, raise your arms sideways, and bend your elbows slightly. The left finger is facing upward, the right finger is facing down, and the body is leaning to the left. Then turn your right hand upward, and the left hand is turning downward, and the body is at the same time. Lean to the right. Repeat this way. Time: 30 seconds.

2. Bend the knees and squat: Strengthen the back and the hips into the thighs.

Spread your feet, bend your knees slightly, tighten the abdominal muscles and gluteal muscles. Bend the knees slowly and squat to the lowest point for 2 seconds, then stand up to the starting position. Repeat 5 times. The whole process: 30 seconds.

3. Bend control: Exercise the calf muscles and improve the flexibility of the legs.

[1] Spread your feet apart, stretch your legs straight, and naturally stick your hands to your hips. Straighten your back and bend forward from the hip joint. Keep this posture from 1 to 15.

[2]Further bend your body and grab your calf with both hands. Keep your legs straight, do not hold your knees tightly, and try to touch the ground. Keep this posture from 1 to 10. The whole process time: 30 seconds.

4. Lift your legs on the side: adjust the hip joint.

[1]Open Start the position, support the ground with both hands, kneel on the right knee, straighten the left leg to the side of the body.

[2] Lift up, drop the straight left leg, do 4 times. Change the right leg and then do it. Repeat each leg for more than 2 times. The whole process takes 30 seconds.

5. Kick backwards: exercise your hips, thighs, abdomen and upper back.

[1] Support the ground with both hands, kneel on the ground with both knees, lower your head, and move your left knee toward the tip of your nose.

[2] Lift your head back and kick your left leg upward at the same time to reach a comfortable and accessible height. Turn your leg to move to the tip of your nose, and then kick it upward. Repeat 12 times. Change your right leg to do the same movement. The whole process time: 30 seconds.

6. Sleep on your side and press your legs: improve the contour of the inner thigh.

[1] Support the body with your right hand and forearm, lie on your right side. Place your left foot on the ground in front of your right leg.

[2] Lift your right leg 15 times. Change one side and do it again. The whole process time: 30 seconds.

7. Air pedal: exercise your legs and make your abdomen flat.

Lying on your back, your lower back is on the ground, support your body with your elbows, bend your right leg to your knees, move towards your chest, then stretch into your legs, keep it 15 cm high from the ground, and bend your left leg to move in front of your chest. Do not arch your back, and continue to bend and stretch alternately, just like pedaling a bicycle. The whole process time: 30 seconds.