Just take a day to do 15 minutes and stick to it for about a month. The excess fat that “stays” in the waist, abdomen and buttocks will gradually disappear. A masculine posture will definitely be reflected in you.

Flexion arm movement

Put a certain weight of the phone book into the handbag, then hold the handle of the bag and repeatedly put it in the form of a flexing arm, starting from the waist and referring to the shoulder position, the left and right arms alternately, each Do it back and forth 30 times. This exercise can effectively stimulate the biceps muscle to make it strong and developed. Flexion arm exercise can exercise your upper body, bid farewell to the single book, the thin upper body, and get strong arms and rich chest.

Push-up exercise A

Place your hands on two chairs that are about one fist away from your shoulders. Keep your body in a straight line and do push-ups. This exercise exercises the triceps of the upper arm.

Push-up exercise B

The preparation posture before exercise is the same as A, except that to increase the intensity of the exercise, the biped is placed on the table. Straighten your legs. Slowly do push-ups, which can stimulate the muscles on the outside of the arm and become tenacious.

Kneeling movement

The legs are separated, about the same width as the shoulders, the tips of the legs are slightly outward, the legs are slightly curved, and the hands are hugged in the back of the brain. Then, let the hips slowly squat until the thighs

Knee exercise

The hips touch the chair slightly and the hands clench the edge of the chair. Let your knees bend easily, put your legs together, then slowly bring your knees closer to your chest and slowly recover.

The side-curved movement is carried with a handbag of appropriate weight, and the palm of the other hand is attached to the back of the head. Then, the handbag is naturally drooping like being pulled to the ground, and the body is bent sideways. The recovery action is: slowly lift the handbag and slowly extend the body. The left and right sides alternate.

Lower body training

If you want to make your hips tight and your thighs strong, and create an ideal lower body, please do the following:

Backward movement

Keep your feet apart and shoulder-width apart. Hold the chair in one hand and keep the upper body fixed. Then, the knees are forward and the waist is slowly falling. Tilt back and keep this position until fatigue. This exercise can make the front muscles of the thighs strong and consume the fat of the buttocks.

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