Tip: This exercise plan is suitable for thin women who usually exercise less.
Perfect breasts
The unevenness of the breasts is an important symbol of female beauty. To obtain toned, firm, soft and elastic breasts, you must have toned chest muscles as the foundation. There is only one way to develop strong chest muscles, which is to take in enough nutrients and actively participate in physical exercises, such as push-ups, pull-ups and various ball games, such as table tennis. Badminton, tennis, basketball, etc. can all help to build strong and shapely chest muscles. At the same time, insist on deep breathing exercises in the morning and evening to increase lung capacity and allow the chest to be fully developed. In addition, regular chest expansion exercises are also a great tip.
If conditions permit, you might as well go swimming frequently to get good breast-building effects. This is mainly due to the pressure of water waves on the chest (about 12 to 15 kilograms) and the massage and tapping effect of water waves on the breasts. Together with the paddling of the arms, the chest muscles can be developed, the breasts are elastic and tough, and the breasts will naturally appear firm and firm. Rich and plump.
Tight buttocks
Tight, upturned buttocks are another important symbol of female beauty. Unfortunately, the buttocks are one of the places where women are most likely to accumulate fat. Buttocks that gradually sag due to laxity not only affect the beauty of the body, but also appear bloated and old.
Although the shape of the buttocks is closely related to heredity and living habits, acquired efforts will have a considerable effect. Scientific physical exercise is an effective way to make up for and improve sagging and flabby buttocks. Through exercise, you can reduce excess fat and promote the firming and tightening of buttock muscles. This will ultimately change the unsightly shape of your buttocks and create a strong, upturned buttocks. Hips. Squats, jumping, bodybuilding and other exercises all have good effects.
The following is a simple and practical set of hip aerobics
Section 1: Lying on your back with hip thrust
Lie on your back, bend your knees, place your arms by your sides, palms facing down. Tighten your buttock muscles, slowly lift your buttocks and straighten your hips until your body is supported only by your shoulder blades and feet, keeping your body in a straight line from your shoulder joints to your knee joints. Maintain this position for 10 secondsfor more than 1 hour, then slowly restore. Repeat 10 to 20 times.
Section 2 Lying on your back and raising your legs
Lie on your back with your arms by your side, palms facing down. Straighten your legs, slowly lift about 20 cm off the ground, hold for 5 to 10 seconds, and then slowly lower it. During the exercise, keep your hips close to the ground, tighten your buttocks, and tighten your toes. Repeat 20 to 40 times.
In the third quarter, kneel and kick your legs
Kneel on all fours, straighten one leg back, rotate the thigh slightly externally, and point the big toe on the ground. Kick back and up as high as possible, then lower. Do this 20 times in a row, switching legs. Do 4 to 6 sets.
The fourth quarter stands and beats the legs
Stand, hold a pole or other fixed object with one hand, support with one leg, straighten the other leg, and swing left and right in front of the body. Keep your upper body upright and tuck your hips during the movement. Tighten your abdomen and stretch your toes. Do 20 times in a row, switch legs, and do 4 to 6 groups.
Section 5 Standing Heel Raises
Stand with your hands on the wall and your feet parallel to each other, about 20 centimeters apart. Keep your chest and abdomen raised, and slowly lift your heels off the ground. Let your body's center of gravity rise vertically to the highest point. Stand on the balls of your front feet and tighten your buttocks. Hold for 2 to 4 seconds. seconds, then relax and land. Do this 50 to 100 times in a row.
Elastic PC muscle
The PC muscle refers to a muscle located in the vulva, starting from the pubic bone and ending at the coccyx. It is also called the vaginal sphincter. It plays an important role in women's sexual life. Actively exercise the PC muscle to make it full of elasticity, thereby enhancing the contraction force of the vagina, which is of great benefit to obtaining a high-quality sexual life.
The exercise method is very simple, just contract it consciously. At the beginning, the time can be shorter, such as 3 seconds of contraction and 3 seconds of relaxation. Then gradually extend the contraction time until you contract for 10 seconds and relax for 10 seconds. Then, practice contracting the PC muscle quickly and briefly, contracting and relaxing this muscle as quickly as possible for several minutes. When you first start doing it, it may be difficult to tell whether it is contraction or relaxation. After a period of practice, it will be easy to distinguish and master it.