The 2 medial arm: two small dumbbell ( available mineral water instead), holding in his hands, raised his arm, the upper arm close to your ears, then bending the elbow, and then at arm's length. This is it. Day 3 group, a group of 15.
3 minus back:
1) prepare two dumbbells, standing posture, with arms at sides, hold the dumbbells, upper arm backwards to carry things action, the dumbbell chest side mentioned. 15 as a group, do group 3.
2) stand with arms at sides, palms, back and hold the dumbbells, uplifting. This movement to keep arms are straight. 15 as a group, do group 3.
The two movement can exercise to the back, but the back fat more difficult to reduce, sport in general difficult to fully exercise to this site, MM needs to insist on a period of time.
4 upper abdomen: upper abdominal stomach part. The easiest way is to position. Pay attention to, not sitting position " "! If you do the exercise when sitting up, on your spine is good, but do not put his hand to his head, hand on the ears can be, or on the cervical spine injury. Every day do at least 3 group, a group of 20.
5: " a small pot is the lower abdomen ". Supine, legs straight, feet together, slowly lift, and body form an angle of 90 degrees, and then slowly down. This movement can be very tired, but can reduce the front thigh meat. Every day at least 2 group, a group of 15.
6 minus waist on both sides:
1) a hula hoop ( aerobic exercise lasted for 30 minutes after the start of the consumption of fat, so the exercise at least 30 minutes ), a week after apparent on both sides of the muscles tighten.
2) stand, bipod is slightly greater than the shoulder width, arms, the body is " large". Then the waist bending side with his left hand to touch the left ankle, then stand straight, change. Do you feel the waist on both sides of the muscles being stretched. About the look for a group, every day do 30.
7 the subtraction buttock: lie on the bed, two legs unbend, make swim shoot water movement, alternating legs up, slower, crotch don't get out of bed. Around the time, 15 as a group, day 3 or 4 groups.
8 minus the crotch: side kick. Stand up, left leg to the side, keeping the knees toward the front. Slowly, you can withstand the highest position, and then slowly down. Side 15 is a group, day 2 or 3 groups.
9 subtraction thigh:
1) the inner thigh: do squat exercise. Stand, the feet shoulder width apart, toes pointed out, number 1234 slowly squat, squats and floor of Prudential parallel. Number 5678 then slowly up. When you squat heel don't raise, must fall on the floor, and slowly. Each group of 15, every 3 ~ 4 group.
2) front thigh: ibid. Because this action can take exercise at the same time to the front of the thigh muscles.
3): standing at the back of the thigh. After the leg kicks. Do I have to slow. A eight beats as one, each doing 15, everyday 3 ～4 groups. Each person's body flexibility, don't be hard on yourself, to avoid muscle strain.
10 subtraction crus: Inspection crus fat number method is very simple, relaxed leg, then with your fingers and calf areas, can easily pick up the layer of fat that your legs are fat, need by ~ if the fat layer is very thin, light is the muscle becomes leg is very thick, it is muscle type.
Fat: 1 ) is the most effective method on tiptoe, 20 as a group, do group 4. Essentials is slowly, hips don't tilt. On tiptoe to stop after 3 seconds. Finish the exercise after remember to use hand and gently shake calf muscles, relax.
2) muscle type: this will cut up is very difficult, for muscle type MM, just don't do high-intensity leg exercise, high-heeled shoes to wear less, lest the muscles are too tight and become better.
Also, exercise is to feel your exercise parts without in sports, such as exercises thigh, you have to squat at the same time to feel your thigh muscles have tightened, completes the movement after the parts without acid. If there is, you have to exercise to the site, if not that your posture is incorrect, need to adjust.
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