The action effect of "Universal" is really magical

The key is not to have many movements but to do them seriously and to a standard, and to follow a certain pattern. It is recommended that you practice the same part every other day in the first week, and from the second week onwards you can practice every day to increase the intensity of the exercise. After successfully shaping your body, make sure to exercise the same part 2-3 times a week. There is a saying that goes, keep in good shape!

The following are recommendations for must-do local body-slimming exercises that target key areas of the upper and lower body. You can choose the combination of actions that suits your needs. The general practice is to do 20 * 3 sets for each part. If you are doing the exercise on both sides, be sure not to do only one side to prevent an imbalance in your body shape. You can adjust the number of exercise sets according to your actual situation.

①Arms and chest

Arm Circle: Stand with your legs shoulder-width apart, place your arms on either side of your thighs, then raise them forward and back in circles.

Tips: Maintain a constant speed and don’t go too fast and circle completely by inertia. Extend your arms back as far as you can to achieve a full stretch.

② Waist side swing: Stand with legs slightly wider than shoulders, raise arms to both sides of ears, and then swing upper body left and right to the extreme position.

Tips: Relax your arms, focus on your side waist, and fully utilize the strength of your waist to swing your upper body. Don't move your hips too much, try to keep them still. The upper body should swing within the plane of standing to fully stretch the psoas muscles on both sides.

③Advanced version of abdominal sit-ups: Lie on your back with your knees bent and your legs raised. The thighs and abdomen are about 90 degrees. Cross your arms across your chest and place your palms on your shoulders. Lift your upper back and lift your shoulder blades off the ground. Keep your lower back flat on the ground. Then restore.

Tips: Maintain a constant speed and don’t go too fast to fully utilize inertia. Focus your energy on your abdomen and tighten it. Lift on the count of 1, and release on the count of 3. Exhale when you lift up with force, and inhale when you relax and return to the original position.

④ Hips

Lie on your back and lift your hips: Lie on your back, bend your knees and bring your legs back together, with your calves and thighs at about 90 degrees. Place your hands at your sides. Lift your hips up and try to keep your thighs parallel to the ground. Lift your back off the ground. Then restore.

Tips: Use the hips as the force generating area. If you lack strength in the early stages, you can use your hands to support your waist to assist in the exercise. Lift up on count 1, hold for 3-5 seconds, and release on count 1. Exhale when you lift up with force, and inhale when you relax and return to the original position.

⑤ Spread your thighs: Lie on your back, stretch your legs straight, lift them up to 90 degrees, and spread them to both sides to the limit. Then return to the vertical position and lower it back down.

Tips: Maintain a constant speed and don’t go too fast to fully utilize inertia. Keep your back pressed against the ground and engage your lower abdomen. When your legs are brought back together, use the inner thighs to slowly pull them back together. Lift for 2 counts, separate for 2 counts, bring back for 2 counts, and return to the original position for 4 counts. Your heels should not touch the ground when you return to the starting position. Keep your lower abdomen tight. Lift up and exhale, separate and inhale, take back and exhale, relax and inhale. Pay attention to the rhythm of your breathing.

⑥ Calf and toes circle: Lie on your back with your legs slightly apart. Lift your left leg and do toe circles, 10 times clockwise and 10 times counterclockwise, then put it down and switch legs.

Tips: This movement can also be performed while standing. When circling the circle, make sure your knees are straight and lifted up, and your calf muscles remain tense. The maximum angle is achieved when the toes are rounded.

Summary: If you need to reduce local fat, you cannot just do local body shaping exercises; local body shaping exercises are about quality rather than quantity; local body shaping exercises must be regular and persistent.