In the face of going to work every day, staying in the office for a long time, there is no time to go to the gym. Is it very irritating to watch the growth of the fat in the waist? Today, Xiaobian introduces a set of ultra-simple home-based weight loss exercises. Let you easily lose weight at home.
The first step: the diagonal support
1. Take the posture of the push-up first, press the hand on the chair, the right knee to the abdomen, and twist to the left, the thigh and the outside are parallel to the chair.
2. Then the right foot is inclined backwards at a 90-degree angle, and then returns to the initial position. The knee is pulled forward to the torso, that is, an exercise is completed. Repeat the action 10 times for a group, and repeat the action 3 groups in total. After the completion, change the other foot to repeat the action.
The second step: push up
1, hands and knees on the ground, feet apart and slightly wider than the buttocks, arms and arms aligned to the ground, the abdomen tightened.
2, then lift up the whole body, that is, knees off the ground, feet and back remain straight. Stop the action for a few seconds, then return to the starting position to complete an exercise. Repeat the action 10 times for a group, and repeat the action 3 groups in total.
The third step: side support
1. Lean to the right, with your right arm under your shoulders and your feet stacked.
2. Tighten the trunk muscles and lift the buttocks, and the body will be at an oblique angle to the ground. Hold the action for a few seconds, then return to the initial position, completing an exercise. Repeat the action 10 times for a group, and repeat the action 3 groups in total. After the completion, change the other side to do the action 3 groups.
The fourth step: supine swing
1. Take the position of supine, tighten the abdomen, put your feet flat on the ground, flex your knees, hands behind the head, and lift your shoulders several inches off the ground.
2, then straighten your feet and lift off the ground, while the right foot is only a few inches away from the ground, and the left foot swings to the right. Go back to the starting position and complete an exercise. Repeat the action 10 times for a group, and repeat the action 3 groups in total.
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