The most “tired” weight loss method in history
How to have a good figure has become a common problem for all women. Which method is the most effective and also causes them a lot of headaches. It is known as the most exhausting way to lose weight in history and lose weight. Are you curious?
The following six groups of fitness methods can burn a lot of fat and shape your body.
You can choose any of the 3-4 groups of exercises that fit your characteristics from the following groups of exercises and exercise in a circular manner, with only a 30-second break in the middle.
If you feel particularly strenuous, you can also extend the rest time to 1 minute.
Practice between each group can not be interrupted, you must immediately enter the next group after the break.
If you are energetic, you can choose all six exercises.
The first group bends their knees and leans upwards, lying on the pachinko with their upper body, their feet flat on the ground, and their hands resting behind their heads.
Keep your feet still, and slowly tilt your upper body back along the pachinko ball until the head, shoulders, and back are on the surface of the pachinko ball, appearing on the same level, and in a comfortable state.
Then, using the strength of your arm, slowly lift your shoulders upwards to keep your upper back off the surface of the bouncing ball.
At the same time, lift your left leg toward your chest and repeat the exercise with your right leg.
The pinball must remain stationary during the entire exercise.
Then return to the original state and perform 12-16 repetitive exercises. Each exercise must alternate between the left and right legs. The second group of throwing ball exercises. A: Lie flat on the ground on his back with his hands in the posture of holding the ball and put it on his chest.
Bend your knees and step on the ground with your feet.
Have your companion stand a few feet in front of your right.
Keep your feet in the same position and lift the entire upper body up. At this time, your upper body is almost perpendicular to the ground. At the same time, keep the hand shape unchanged. The arm extends from the chest to the front of the body.
B: After doing the previous action, then ask your partner to throw the ball to the left of your body.
Twist your body to the left and grab the ball with both hands.
After your companion moves to the space in front of you, quickly touch the ball to the ground.
Then he lifted his upper body and threw the ball back to his companion.
Repeat this exercise again, this time with your companion to throw the ball to the left of your body, and twist the body to the right while holding the ball with both hands.
Perform 12-16 repetitive exercises, taking turns to practice on both sides of the body during the exercise.
The third group of “V” exercises lie flat on the ground with the face up, hips and knees bent at a 90-degree angle, hands on both sides of the body, palms facing in.
Then slowly straighten your legs straight up and lift them up until your legs separate the ground and form a 45-degree angle with the ground.
When lifting your legs up, lift your upper arms to both sides at the same time, so that the arms are almost parallel to the ground. The arms should be placed on the outside of your legs.
At this time, the entire torso forms a 45-degree angle, also like a “V”.
Hold for a few seconds, then slowly return to the original shape, and then repeat the exercise 12-16 times.
The fourth group of pull exercises: Place a mat on the ground, tie a rope with a handle to the pillar in front of the mat, and clamp the handle of the rope between your feet.
Lie on your back with your head and back flat on the floor, your knees bent at a 90-degree angle, and your thighs and the ground vertical.
Put your hands lightly behind your head, with your elbows facing outward.
Keep your knees at a 90-degree angle, then slowly raise your head and shoulders off the ground.
Tilt the pelvis and roll your legs towards your chest.
Hold this position for 5 seconds, then return to its original shape.
Perform 12-16 repetitive exercises.
The fifth group of suspension exercises A: Hang a bar that reaches the chin, hold the bar tightly with both hands, and shoulder width between the two hands.
Keep your feet straight, but bend forward at a 30-degree angle.
Keep your feet at this angle and lift them up until your thighs are almost parallel to the ground.
Then, the whole body was tightened, tilted the pelvis, and then slowly raised the feet up until they almost reached the head.
When viewed from the side, the body is in a “V” shape. Do not let your feet sway.Then slowly lower your feet back to the middle, at this time the thighs are parallel to the ground.
B: Keep this position, slowly rotate your legs to the right of your body (at this time, your feet point to the clock at 1-2 o’clock), and then rotate your legs to the left (at this time, your feet seem to point to 10-11 o’clock)Clock position).
Hold for a few seconds, return your legs to the middle position, then lower your feet.
The overall exercise was repeated in 4 groups.
The sixth group of one-knee exercises lies on the ground with the face up, hips and bends at a 90-degree angle, hands on both sides of the body, palms facing inward.
Then slowly straighten your legs straight up and lift them up until your legs are off the ground and form a 45-degree angle with the ground.
When lifting your legs up, lift your upper arms to both sides at the same time, so that the arms are almost parallel to the ground. The arms should be placed on the sides of your legs.
Keep this position, then slowly right knee until it is close to the tibia, hold it for a few seconds, and then reset the right leg (the left leg must be stable during the entire exercise).
Exhale when you roll up and contract, inhale when you contract your legs.
Then switch to the left foot to practice from the main shaft to the gyro, and alternate the legs for 12-16 repetitive exercises.