【Shang shape small lecture hall】 7 dumbbell hip leg shaping, fat burning shaping, effective buttocks slimming leg Many friends simply think that weight loss is to lose weight. So why do people still participate in weight loss training?

【Shang-shape small lecture hall】7 dumbbell hips and legs shaping, fat burning shaping, effectively lifting buttocks and slimming legs

Many friends simply think that losing weight is to lose weight. So why would anyone else attend a weight loss camp? Is it richer and more passionate than running? In fact, the training camp usually plays the slogan of weight loss and shaping. It is shaping that we are concerned about.

Wanting to be thin, tangible, beautiful, bumpy, cannot be achieved through simple diet and aerobic exercise.

Therefore, aerobic and anaerobic in combination in the training camp plan is usually combined. Through strength training, a certain part is targeted to achieve the purpose of shaping, so that the part is firm and firm and has a sense of line. In addition, strength training can also improve basal metabolism and accelerate fat burning.

The following set of dumbbell hip and leg shaping training, although all for the hip movement, but most of them belong to the compound action, so that you can exercise the hip leg at the same time, effectively exercise to other parts of the body, and effectively burn fat.

Action 1: Dumbbell squat

Action Essentials:

1. Hold a dumbbell in each hand, the body is upright, the chest is straight, the abdomen is closed, and the eyes are looking forward; the arms are naturally drooping on the sides of the body, the palms are opposite; the feet are open, shoulder width, and the toes are slightly outstretched

2. Bend your knees, your hips back, slowly squat down, keep your upper body straight, look ahead, and inhale at the same time until your thighs are parallel to the ground

3. Then use your heels to exert force, exhale and get up to return to the starting position.

Note: The movement must be done standardly, keep the upper body straight throughout the whole process, and the knees should not exceed the toes.

Action two: Dumbbell side lunge

Action Essentials:

1. Stand upright, feet as wide as shoulders, hold lighter dumbbells in each hand, placed in front of the body, palms facing each other

2. Keep the upper body posture unchanged, take a big step to one side of the body, bend the legs slightly outward, and make a moderate squat position, while the other leg remains straight

3. Pause briefly at the bottom, return to the starting position, then repeat the previous movement on the other side, alternating between the legs

Action three: Stand dumbbells and raise your legs sideways

1. Stand on one leg, hold the dumbbells in each hand to sag naturally, the back is straight, and the core is tightened

2. Restore after lifting the non-support leg to the side to the apex of the action

Note: Keep your body stable during the action, and if you can't maintain balance, you can hold the fixture with one hand.

Action four, dumbbell straight leg hard pull

1. Hold the dumbbell in each hand, stand upright, chest and abdomen, look ahead; the arms are naturally drooping in front of the body, the palms are facing the thighs; the feet are open, shoulder width, and the knees are slightly bent

2. Keep your knees fixed, bend your waist, hips backwards, straighten your back, lower the dumbbells down front of your legs, and inhale at the same time

3. Until you feel the back of your thighs stretch to the limit, stretch your hips and waist, return to the starting position, and exhale at the same time

Note: Keep your back straight throughout.

Action five: Bulgarian squat

1. In front of the standing stool, place one leg backwards on the stool, with both hands crossed at the waist or each holding dumbbell hanging on the side of the body

2. Keep your back straight, squat until your front legs are parallel to the ground and get up

Note: The knees are aligned with the direction of the toes.

Action 6: Pan left and right on one leg

1. Stand on one foot, with your hands on your chest, your back straight, your body tilted forward, and your non-supporting legs lifted backwards

2. Keep your body steady and half squat down until the big and small legs stand up parallel

3. After getting up, the non-supporting leg steps to one side and supports the body, and the other one is lifted backwards; after standing firmly, crouch down, alternating between the two sides

Action seven, dumbbell hard pull + oblique backward arrow step crouch

1. The feet are open and shoulder width apart, the back is straight, and the dumbbells are held on the side of the body with both hands, keeping the back straight and forward flexing, while the dumbbells move down the thighs

2. Straighten your legs, bend your knees slightly, feel the pulling sensation on the back of your thighs at the apex of the action, and get up after stopping the apex slightly

3. After getting up, take one leg backwards and inwards and crouch down until the front thigh is parallel to the ground and get up and restore; the legs alternate

The above 7 movements, 12-20 times per group, 30s break between movements, 2-3 sets of each action. Once every two days. #Shangzhi Super Fitness Group ##Breeze Program ##健身 #