1. Chin: Just raise your head! You must raise your head hard and feel your chin and neck tighten. Stop for 5 seconds and then put it down. Do this 20 to 40 times a day. You will see results within a week.

2. Inner side of the upper arms: Hold two small dumbbells (mineral water can be used instead) in your hands, raise your arms so that your upper arms are close to your ears, then bend your elbows, and then straighten your arms. This is for a while. Do 3 sets of 15 reps every day.

3. Reduce the back:

1) Prepare two dumbbells, stand with your arms hanging naturally, hold the dumbbells, lift the upper arms backwards, and lift the dumbbells Mention the side of the chest. 15 as a group, do 3 groups every day.

2) Stand with your arms hanging naturally, hold the dumbbells with your palms back, and lift them back. Keep your arms straight while doing this movement. 15 as a group, do 3 groups every day.

These two movements can exercise the back, but the fat on the back is more difficult to reduce. It is difficult to fully exercise this part with ordinary exercises. MM needs to persist for a period of time.

4. Upper abdomen: The upper abdomen is the part of the stomach. The easiest way is to lie on your back. Note, not sit-ups and "sits"! If you sit up while doing this exercise, it will be bad for your spine. Also, do not put your hands behind your head when doing this exercise. Just hold your ears with your hands, otherwise it will cause damage to the cervical spine. Do at least 3 sets of 20 reps every day.

5. Lower abdomen: It is the "little belly". Lie on your back, straighten your legs, put your feet together, slowly lift them up to form a 90-degree angle with your body, and then slowly lower them. This action will be tiring to do, but it can reduce the fat on the front of the thigh. Do at least 2 sets of 15 reps every day.

6. Reduce both sides of the waist:

1) One is to shake the hula hoop (aerobic exercise will last for 30 minutes before it starts to consume fat, so exercise for at least 30 minutes), one week After that, I obviously felt that the muscles on both sides were tightened.

2) Stand with your feet slightly wider than shoulder width apart, arms stretched flat, and your body in a "big" shape. Then bend at the waist and touch the left ankle with your left hand, then stand up straight and switch to the right side. When doing it, you will feel the muscles on both sides of your waist being stretched. Make a group of one on each side and do 30 reps every day.

7. Reduce buttocks: Lie on the bed, straighten your legs, and do swimming and splashing movements. Lift your legs up alternately, move slightly slowly, and do not leave your crotch off the bed. One rep on each side is one rep, and 15 reps is a set. Do 3 to 4 sets every day.

8. Hip reduction: side kick. Standing, lift your left leg to the side, keeping your knee facing forward. Slowly lift it to the highest position you can bear, and then slowly lower it. One set of 15 times is done on one side, and you can do 2 to 3 sets every day.

9. Reducing thighs:

1) Inner thighs: Do squats. Stand with your feet shoulder-width apart, toes pointed outward, and slowly squat for the count of 1,234 until you are parallel to the floor. Count to 5678 and then stand up slowly. When squatting, do not lift your heels, they must fall on the floor, and your movements should be slow. Do 15 reps in each group, 3 to 4 groups every day.

2) Front of thigh: Same as above. Because this action can exercise the muscles on the front of the thigh at the same time.

3) Back of thigh: standing. Do a back kick. Also do it slowly. One eight beats is one, and each group does 15, 3 to 4 groups every day. Everyone's body flexibility is different, so don't push yourself too hard to avoid straining your muscles.

10. Reduce the size of the legs: The method to test the amount of fat in the calves is very simple. Relax the legs, and then pinch the calf belly area with your fingers. If you can easily pinch the fat layer, it means your legs are fat. Yes, it needs to be reduced~ If the fat layer is very thin and the muscles alone make the legs look thick, then they are muscular.

1) Fat type: The most effective method is to stand on tiptoes, 20 times in one group, and do 4 groups every day. The key is to move slowly and don't raise your hips. Stand on tiptoes and pause for about 3 seconds. After exercising, remember to gently shake the calf muscles with your hands to relax.

2) Muscular type: It is very difficult to lose weight. For muscular girls, it can only be recommended not to do high-intensity leg exercises and wear less high-heeled shoes to avoid excessive muscle tension and degeneration. Stronger.