meizitang strong version to get rid of thick thighs

meizitang strong version to get rid of thick thighs, have slim thighs is every women's dream, and now teach you five the stovepipe magic, let you easily have a slim thigh.

Practice planning and attention to matters:

★ select approximately 1.3-2.2 kg dumbbell start, if you feel the difficulty of the exercise is gradually reduced, dumbbells the weight is increased to 3.6-6.8 kg.

★ 12 groups with each action, each time a unit starting, slowly increased to the 10-12 group as a unit of each action, each of three units. Weekly exercise 2-3 times, each practice needs an interval of one day.

In every movement of the first unit should slow down and feel for the stretching action to the body. In the second, third unit, moderate speed, but be sure to have good control of the body, making the action as the standard stability.

★ daily 30-90 minutes of aerobic exercise are indispensable, such as walking, running, cycling, swimming or dance. You can break these movements different times of day, meizitang strong version to ensure that they adhere to the completion of daily exercise.

Equipment needed: dumbbells and exercise ball

Action 1: squat

Starting position: Executive dumbbell with both hands held over the shoulder, palm facing the side of the body. Natural opening Feet hip width, toes forward. Relax the knees, the weight of the upper body upward, stretching the spine. Keep the muscles moderate tension in order to stabilize posture.

the meizitang strong version the key point: the body weight on the heel rather than toes.

The end of the action: body slowly squat, keeping back straight, slightly diagonal direction of tilt in order to ensure that the hip inward to tighten down. Squat, leg stop when you feel your knees bent to 90 degrees to keep the heel perpendicular to the state. To maintain body balance and stability, you can slowly try to make the hips as close as possible to the height of the knee.

Safety Tips: slow squat neck with the spine remained slightly tilted forward in a straight line, rather than the neck arch, to make their line of sight to the lowest point in the squat when.

Common Errors: bent, but did not really squat to the body.

The remedy: pay attention not to the abdomen and thigh. The location of the chest above the waist, shoulders the position higher than the chest.

meizitang strong version Action 2: Wide Squat

Starting position: Executive dumbbell with both hands held over the shoulder. Palm toward the side of the body, feet slightly wider than shoulder width natural opening, toes naturally toward the body side of the front. Body up tall and straight, reduce lower back pressure. Moderately tense muscles to ensure the stability of the posture.

Action key points: If your legs are the longer, or tallness feet opened magnitude greater.

An end to the action: the buttocks backward gently push, slowly squat, keeping back straight, slightly diagonal direction of tilt. Keep the upper body up erect, his chest forward to support the back pressure to ensure that the muscle tension. Hips slightly higher than the knee, the knee bending angle of 90 degrees or more. In order to increase the stretching of the muscles of the buttocks and inner thighs, and then return to starting position.

the meizitang strong version Safety Tips: back upright, forward bending of the waist do not.

Common Errors: buckle the inside of the knee to the body

Remedy: In the squat when must ensure that your knees and toes to keep in one direction. If you see the knees buckle inward or jitter, then the downward pressure on the buttocks, squat lower, this time not to stabilize the body stooped posture.