In fact, people often have a misunderstanding of the local diet that the local motion can be partial weight-loss. Fat distribution in the body, but you exercise a body part, the whole body fat are likely to be broken, not just part of that movement.
However, different people are different from the rate of decomposition of fat, which associated with many factors, including age, genes, hormones and intensity of exercise.
Therefore, it is hard to do exactly "local diet." However, you can make "local body sculpting!" Local body sculpting is through the different parts of the exercise, so that fat into muscle, shape and good posture. The following five sets of movements, the buttocks, lower abdomen and arm the local shape is effective from today to practice it!
1. Weight-bearing leg
Location 1: Prepare Action
Fours, put a light dumbbell in the left knee inside, bending the left leg steady clip it. Tighten the lower abdomen, straight back.
Location 2: leg
Pressed the buttocks muscles, lift the left leg, so the left thigh and hip level. Down, repeat 12 to 15 times, switch legs.
2. Bust-ups
Location 1: Prepare Action
Sitting in a chair with his hands on the edge of a chair, fingers forward. Lift hips slide forward, allowing the body to leave just a chair, knees bent.
Location 2: bending down
Bend your elbows, the body sank a few inches (relying on the edge of the chair to slide down). Keeping shoulders relaxed, elbows bent backward. Get your hands push the body again, because the starting position and repeat 8 to 10 times.
3. Lying dumbbell
Location 1: Prepare Action
Hold a dumbbell in each hand, the body against the exercise ball, feet straight, tighten the abdomen. (If you think this action is too difficult, you can put the knee into the ground to support the body) fitness ball with arms at the top, palm up.
Location 2: Raise
Fitness ball to the elbow inside the pressure. Bend elbows, and shoulders with the high lift dumbbells. Slowly lift, control the action. Finally, slow down, to complete the action.
4. Balance stretch
Location 1: Prepare Action
Fours, arms and shoulders perpendicular to the distance between the legs to hip width apart, knees touch the ground. Lower than the shoulders to maintain the waist, knees, just below the buttocks. Abdomen, stretching from the beginning entry to the ridge of the coccyx body. Imagine a cup of tea on your back, you have to maintain a balance not to fall off this cup of tea.
Position 2: Stretch
Inhale while stretching the right arm and left leg, fingers and toes stretch out as far as possible. For 2 seconds, exhale, then slowly put down your hand and legs. Repeat 5 times, for the left arm and right leg do. (In the stretch, they also do not forget your cup of tea back, keep your back stable)
5. Abdominal curl
Location 1: Prepare Action
Sitting on fitness ball, so that both rely on the buttocks and the back half of the fitness ball. (Fitness ball rolling, let you back until you find a comfortable position. More against the ball most of the spine, you will feel more comfortable. Your attitude more stretch, the easier it balanced.) Hand on the thigh .
Location 2: curl body
Lift the back to leave the fitness ball, curled around the body so that the ribs to the pelvis. Homeopathic upper body should curl, stretch the muscles of the back of the neck, chin close to chest, navel collection inside.
Maintain the hips and lower back with the fitness ball contact. Relax the body, and then repeat the action. If you want to exercise more muscles, can increase the body twisted to the left or right action.
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