8 simple action so that men do not send “fat”

1. knees squat: strong back, buttocks into the thighs.

Feet apart, knees slightly bent, tighten the abdominal muscles and gluteus muscle. Slowly kneel squat, to the lowest point to maintain this position for 2 seconds, and then stand up to start posture. Repeated 5 times. The whole process: 30 seconds.

2. Bend control: work out Calf muscles, improve leg flexibility.

[1] feet apart, legs straight, his hands naturally attached to the buttocks. Back straight, from the hip to the flexion. Keep this position from 1 to 15.

[2] Further pike, grabbed the calf with both hands. Keep your legs straight, do not hold your knees, and try to touch the ground. Keep this position from 1 to 10. The whole process time: 30 seconds.

3. Body side lift leg: adjust the hip joint.

[1] start posture, hands stays, right knee kneeling, left leg to the body side straight.

[2] Raise, fall straight legs, do 4 times. For the right leg to do again. Each leg repeatedly practice more than 2 times. The whole process for 30 seconds.

4. Back kick: exercise hips, thighs, abdomen and upper back.

[1] hands straight arm stays, knees on his knees. Bow down Left knee to tip movement.

[2] and then looked up, while the left leg kicked back above, to achieve both comfortable and able height. Turn the leg to the tip of the nose movement, and then kicked back above. Repeated 12 times. For the right leg to do the same action. The whole process time: 30 seconds.

5. Side pressure Leg: improve the inside of the thigh contour.

[1] right hand and forearm support body, right side lying. Left foot on the right leg before the ground.

[2] lift the right leg 15 times. For another side to do. The whole process time: 30 seconds.

6. back arch: to improve the abdomen shape, so that the waist was curved.

[1] supine, knees, feet on the ground. Hands behind the head.

[2] waist back up arch, keep this position for 2 seconds, then flat, close to the ground 4 seconds to repeat 5 times. The whole process time: 30 seconds.

7. Air pedal: exercise legs, so that the abdomen flat.

Supine, lower back to the ground, elbow support the body, right leg knees, toward the chest movement, and then into the legs, to keep the ground 15 cm high, while the left leg flexion, into the chest movement. Do not bow back, so constantly alternating flexion and extension, as pedal bike. The whole process time: 30 seconds.

8. Puppet action: exercise the upper arm and waist and abdomen.

Upright, feet apart, arms side lift, elbow slightly bend Left fingers up, right hand down, while the body to the left. And then turn right hand up, left hand down, while the body to the right dumping. So repeated. Time: 30 seconds.

(Editor: finishing)

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