Just three moves + eating techniques. Sure work!!!
If you compare the top picture, you will see that the figure is straight, no cut, not wearing beautiful clothes.
Teaching exercise
Position 1
Suitable for: beginner
Difficulty: 🏋️
Pose used: RDL
Equipment used: 1 pair of 10 Lbs dumbbells
Introduction: Before you start
• Use a lightweight dumbbell or barbell first.
• Straight back throughout, not bent back
• Think of "pushing your hips backwards," not bending your waist.
Posture 2
Suitable for: beginner
Difficulty: 🏋️🏋🏼♀️
Pose used: dumbbell sumo squat
Equipment Used: Dumbbell 20 Lbs 1 Side
Introduction:
1️⃣ Stand wider than the shoulder.
The toe points out about 30-45 ° (naturally of the hip).
2️⃣ Hold one dumbbell with two hands.
Keep the dumbbell hanging in the middle of the body, between the legs.
Relaxed stretch of arms. Not tensing shoulders.
3️⃣ Tensile abdomen - chest, straight back
4️⃣ Sit down straight.
Think "bottom down between feet," not lean forward.
The knee pushes in the same direction as the toe (does not fold in).
5️⃣ Down until the inner thigh is strained (thigh at least parallel to the ground).
The back is still straight. The heels attach to the ground.
6️⃣ Push the floor with heels.
Stand up, squeeze your ass. At the end.
👉 Made 10-15 times × 3-4 sets
(Rookies started 8-10 times before and focus on the moves correctly)
Position 3
Suitable for: beginner
Difficulty: 🏋️🏋️
Pose used: leg lunge
Equipment used: There can be or without a dumbbell, if there is one, starting with a light p.m.
Introduction:
1️⃣ Stand straight, feet as wide as a shoulder, gently tense your abdomen.
2️⃣ One step forward is modestly long.
3️⃣ Bend your knees down front-back.
• The front knee is above the ankle (not at the toe)
• Back knee pointing down
4️⃣ down until the back knee almost touched the ground.
* * Lean forward a little to get the butt pogas.
(If done straight, will focus on the front of the legs instead)
5️⃣ Push the ground with your front heels back on your feet.
6️⃣. Toggle the legs.
👉 8-12 times / leg × 3-4 sets
(The rookie started 6-8 before).
Food and eating (very simple)
Morning 🍳: 2 ladles of white rice + with rice containing both protein and vegetables + good fat
Daylight ☀️: 3 ladles of white rice + rice with protein and vegetables
Cool 🌆: 2 ladles of white rice + with rice that is not very heavy, maybe steamed fish. Boiled egg
* * Notice that you will focus on all three meals of white rice or carbs, because to mold the bottom, the carbs must have protein, vegetable vitamins, and good fat in your breakfast.
