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This method can make your muscles completely tired by doing extremely slow control actions, so as to get muscles that can help you lose weight. Doing this kind of high-intensity exercise requires a long muscle recovery period, usually 3 ~ 7 days (ordinary strength training 1 day).

This time-saving exercise method can be done at home. Do it twice a week at first, and reduce it to weekly 1 time after 5 weeks. Don't say there is no time for exercise this time! Please exercise moderately and reasonably according to your own situation. Do not advocate dieting to lose weight! )

1. Kiss pillows and kneepads

Equipment: pillow

Target efficacy area: triceps brachii and pectoral muscle

Answer: Keep your hands and knees on the ground to control your balance and keep your arms straight. Your body should form a straight line from your knees to your shoulders. Put the pillow on the ground in front of your head.

B: Bend your elbows as slowly as possible and lower your torso until your mouth kisses the pillow. As time goes on, the speed of your stomach should be slower and slower.

Squat down against the wall

Equipment: two pillows.

Target efficacy area: quadriceps femoris

Feet shoulder-width apart, lean against the wall and take a big step away from the wall. Hold one pillow in your hands and put the other pillow on the ground below you. Your upper body slides down the wall until your knees bend 90 degrees, perpendicular to your ankles. Then support the pillow in your hand behind your shoulder, push your back against the wall and press your heel against the ground. The longer the control time, the better. When you feel that your back may not stick to the wall, your body slowly slides down the wall and sits on the pillow under you. To be more effective, you can increase control time or hold heavy objects.

Push the shoulder

Equipment: Chair, dumbbell (mineral water bottle), pillow.

Target efficacy area: shoulder and triceps brachii

Sit in the chair and put the pillow behind your shoulder. The back waist is close to the chair, the elbows are bent, the dumbbells are raised to shoulder height, and the palms are opposite.

B: Push your arm forward and up as slowly as possible. Slowly retract your arm back to the starting position. Once you can push it eight times, you should increase the weight of the dumbbell or extend the time.

Row slowly

Equipment: bench or coffee table, pillow

Target efficacy area: back

A: Put your right knee on the pillow on the bench. Stand up straight with your left leg, lean your hips backwards, put your right hand flat on the stool, hold the dumbbell with your left hand, and straighten your left arm perpendicular to the ground. Keep your back and neck parallel to the floor. Look down.

B: Bend your left arm slowly and lift the dumbbell to your armpit. Slowly put down the dumbbell, do it as many times as possible, and then do it on the other side. Once you can do it 8 times on each side, you should increase the weight of the dumbbell or extend the time. Aerobic exercise to repair perfect figure

Bend your legs and lift your hips.

Equipment: pillows, cushions.

Target efficacy area: abdominal muscles

A: Lie on your back on the mat, with your legs bent, your feet flat on the ground, your arms extended to your sides, your palms facing down, and your head resting on the pillow. The back waist is close to the ground.

B: Lead your knees to your chest as slowly as possible and lift your hips off the ground. Then slowly return to the starting position. Complete as many repetitions as possible while keeping your back close to the ground.

6. Step up the heel

Equipment: steps, dumbbells

Target efficacy area: calf

A: The forefoot stands on the first step, and the heel hangs outside the step. Hold the railing in one hand and the dumbbell in the other. In order to warm up, your toes should jump up and down a few times at a constant speed. Then lift your body as slowly as possible and press your whole body weight on your toes.

B: Put your heels down at a very slow speed until they are below the steps. Lift your body again and press your center of gravity on the palm of your front foot. Say it again. Arch bridge posture to remove whole body fat

Step 7 bend your arms

Equipment: chair, pillow, dumbbell.

Target efficacy area: arm muscles

Answer: Sit in a chair with your shoulders slightly forward and put a pillow behind your shoulders. Hold the dumbbell with both hands, bend your arms and lift the dumbbell to your shoulders.

B: Open your elbows as slowly as possible, put your arms down vertically, and keep your hands and elbows close to your sides. Repeat as much as possible. Once you can do it eight times, you should increase the weight of the dumbbell or extend the time. The practice of tightening whole body fat

8. Hold down the door.

Equipment: door frame

Target efficacy area: gluteal muscle

Stand at the door with your feet shoulder-width apart. Face the door and grab the handle. Knees are slowly bent at 90 degrees. Stay as long as possible, then stand up slowly and return to the starting position. Do eight squats.

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