Charming bride sexy and charming premarital slimming exercises
Do bridal weight-loss exercises twice a week-all you need is a 5 - 15-pound set of dumbbells
Bend over barbell rowing and recoil
Goals: Back, triceps, abdomen and legs
Hold the dumbbell in your right hand, lunge forward with your left leg, bending your left knee 90 degrees, and your right leg straight behind your back.
The buttons on your hips move forward slightly, place your left hand on your left thigh for support, keep your back straight, and extend your right arm toward the floor.
Bring the dumbbell to the chest area while keeping your abdomen in, and bend your right elbow behind your back.
Keep your elbows steady and stretch your right arm behind your back so that it is parallel to the ground.
Bend your right elbow again and lower the dumbbell toward the ground, completing this once.
Do it 15 times. Switch the sides and repeat the action.
Dumbbell chop
Goals: Shoulder, abdomen, oblique muscles, butt and legs
Stand with feet at shoulder width, knees slightly bent, and holding a single dumbbell with both hands (clench fists in front of each other).
Enter the starting position, pivot your body to the right with your left toe as a pivot, lift the dumbbell obliquely above your head, and keep your arms straight.
When your body turns left, tilt the dumbbell downward to the outside of your left hip, focus on your right toe, and bend your knees.
Do it 15 times. Switch the sides and repeat the action.
Force on both sides
Goals: Shoulder, abdomen and oblique muscles
Sit on the floor with your knees bent, your feet flat, holding a single dumbbell (fists stacked) in both hands before your chest, and your elbows bent.
Lean back 45 degrees, tighten your abdomen, and lift your curved legs off the ground.
Maintain a posture with your legs bent high and your body lowered, slowly rotate your body to the right so that the dumbbells touch the floor. Then move your body to the left so that the dumbbells touch the floor, and finish this once.
Do it 10 times.
crank arm balance
Goals: Biceps, abdomen, buttocks and legs
Hold a dumbbell in each hand, with both arms and palms facing forward, stand with your right leg, while lifting your left leg until your knee joint is bent 90 degrees, so that your thighs are parallel to the ground.
Entering the starting position, bend your left elbow 90 degrees so that your forearm is parallel to the ground and your palms face up.
Hold your left knee and left arm position, bend your right hand to your shoulder, lower your right hand, and do this once.
Do it 15 times. Switch the sides and repeat the action.
carry buttock
Goals: buttocks and buttocks
Start by pressing your limbs on the floor, hands under your shoulders and knees under your hips.
Stretch your right leg directly out to the right side (such as supporting a tripod), bending your feet.
Lift your right foot off the ground to your hips or as close to your hips as possible.
Lower your right foot towards the ground without touching it, and repeat the lift.
Do it 15 times. Change legs and repeat.
one-leg lift
Goals: Back, hip and leg keys
Stand with your left leg, bend your knees slightly, and place your right toe on the ground slightly behind your back. Hold a dumbbell in each hand, and your palms face the front of your thighs.
Keep your back flat, bend your hips and press forward until your back is parallel to the ground, with the dumbbells hanging directly below your shoulders, and stretch your right leg behind you until your hips are level.
Do it 15 times. Change legs and repeat.
Lunge shoulder pressing
Goals: Shoulders, hips and legs
Stand on your feet with your hips equal width, hold a dumbbell in each hand, bend your elbows so that the dumbbell is directly above your shoulders and hovering slightly above your shoulders, palm to palm.
Lunge forward with your left leg, bend your knees to 90 degrees (keep your left knee behind your right toe), and push the dumbbells over your head with both hands until your arms are fully extended.
Lower the dumbbell to your shoulders, take a step back with your right foot and return to the starting position.
Do it 15 times per leg, alternating the sides.
squat support
Goals: Shoulder, chest, abdomen, buttocks and legs
Stand on your feet with your hips at the same width, then squat down and place your palms flat on the floor in front of you, and your hands at the same width as your shoulders.
Keep your palms on the ground, your feet pressed back so that your legs are extended directly behind your back, and keep your toes balanced: this is a full push-up position.
Do a push-up, bend your elbows to the sides, lower your chest toward the ground, and then jump your feet forward back into the squatting position.
Squatting with your knees bent, pressing your heels until you stand up all over your body.
Do it 15 times.
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