Are you still struggling to go to the gym tedious project, but do not know where to start, watching the expensive money and long time just passed away, but not get significant body shaping results. In fact, body shaping is simply not so troublesome and difficult, as long as the mastery of the following 11 simple movements, you will soon see the results.
1, high leg walk. Thighs and calves at right angles. Arms followed by a quick swing for 30 seconds. Natural breathing.
2, arm exercises. Prepare for the posture: both arms are raised sideways. Inward circular motion, first the wrist joint, then the elbow joint, and finally the two arms straight and then move the shoulder joint, each 4 times. Then repeat the above actions in the opposite direction. Breathe naturally.
3、Neck exercise. Prepare posture: upright. Turn your head to the right and flip your head to the left (quick head swing), then touch your chin to your chest. Then turn your head to the left and flip it to the right, and quickly tilt your head back. Do this 4 times forwards and backwards. Natural breathing.
4、Torso exercise. Prepared position: upright. The upper body slowly forward bending collapse waist, two arms lateral raise, and then slowly straight waist. Exhale when the body is bent forward. Repeat 10-12 times.
5, side exercise. Preparatory posture: two legs apart, two arms up. Left and right side flexion of the upper body, so that the body weight from one foot to the other foot. Repeat 14-16 times. Natural breathing.
6, leg exercises. Preparatory posture: two toes apart into a 45 ° angle, a hand on the back of the chair, the other hand crossed waist. Chest and abdomen, toes on the ground to do to the side, forward, backward swinging leg movements. Speed from slow to fast. Repeat 10 times for each foot.
7, the whole body movement. Prepared position: right leg upright. Left leg backward, toes pointing to the ground, both arms up. Bend over, left leg squat; right leg forward, toes pointing to the ground. Shift the weight of the body from the left foot to the right foot in a wave motion, while raising the head, holding the body upright and holding the arms sideways. Left foot to the right foot together, and then from the right foot to do the same action. Repeat 8-10 times. Exhale as you lean forward.
8, balance movements. Prepared position: the right side of the body near the back of the chair to stand, the right hand on the back of the chair. The left leg is raised forward, parallel to the ground, followed by a side swing, then bend forward, while lifting the left leg back. Change the other leg to do the same action. Each of the two legs to do 8-10 times.
9, turn the body movement. Prepared position: right foot in front, left hand on the back of the chair. Bend the knee half squat, then quickly lift the heel, to the left (that is, to the side of the chair) turn 180 °. The left hand is released from the back of the chair when the body is turned. At the end of the turn, the right hand on the back of the chair, the left foot in front of the station. Then reverse the body turn.
10, jumping movement. Preparatory posture: stand on the toes of both feet, left hand on the back of the chair, the right hand side near the lift. Jumping, legs apart, right arm forward, and then return to the original position with jumping movements. Do a total of 20 times. After completion, step in place for half a minute.
11、Relaxation exercise. Prepared position: sitting on the chair, relaxed upper body forward, arms down. Stand up, head up, heel lift, arms up – inhale, sit down – exhale.
Translated with www.DeepL.com/Translator (free version)
