【初心者13分】マジで痩せる筋トレ！全身これだけでOK！お尻・脚・腹筋・背中・胸・腕・ストレッチ【総集編】

Hello! This time, we have a list of effective exercises that are recommended for beginners. Buttocks, legs, arms, chest, abs, back, aerobic exercise. This is enough for the whole body. Let's do it together! First, from the hip lift of the side legs. Start with your legs facing up and your feet together. Lightly push the back of your feet and lift your buttocks. You don't have to open your knees too much. Feel the strength in the outside of your buttocks. Don't rush, repeat each time carefully. A little more! 10-second break. Next is the arm-raise with elbows. The knees are waist-width apart, and the arms are shoulder-width apart. Be careful not to move your shoulders. Push up your elbows so that they pull back. Be aware of the straight line from the shoulders to the knees so that you don't lose your abdominal strength. Keep your neck long. You can do it! A little more! Next is chest and back training. You can do it in a standing position or in a squat position. Put your hands together in front of your chest and open them with a rebound. Put strength in your abs so that your hips don't bend. Stretch the muscles in front of your shoulders and train the muscles around your scapula. Put strength in your body so that you don't wobble and repeat. Open the front of your chest and move your scapula. Put your hands together on your back and move your scapula. Lower your shoulders and move them up and down. This is a perfect training for people who tend to roll their shoulders. Stretch comfortably with a relaxed breath. Next, let's train our abs in a face-up position. Pull your knees to your chest alternately and stretch your opposite foot far away. Be aware of your lower abdomen and stretch your toes firmly. I'm going to push my lower abdomen further. Next, touch the floor with your toes alternately. Bend your knees 90 degrees and touch the floor as far as you can. Repeat this alternately. Push your lower abdomen to the floor so that your hips don't bend. Just a little more! You can do it! It's a 30-second break. Don't betray your training. There will come a day when you think you should have done it. Let's do our best together! If you haven't subscribed to the channel yet, don't forget to subscribe! Next is a clam shell training for the buttocks. Turn to the side and bend your knees 90 degrees. Keep your feet on the ground and open your knees while being aware of your buttocks. The angle of your knees should be about 40 degrees. Anyway, be aware of your buttocks and do it carefully one at a time. Next is the opposite. Keep your body in the right direction. Open your knees while being aware of the outside of your buttocks. You don't have to try too hard to open your knees until they naturally open. When you open your knees, make sure that the outside of your buttocks is tense and repeat. Next is the side abdomen training. Turn to the side and bend your knees 90 degrees and lift them up. Keep your knees together and lower them to the left and right. Support your upper body with both hands and squeeze your stomach. Don't put too much pressure on your stomach. Use the power of your stomach to lower it to the left and right alternately. Be careful not to bend your waist too much. Next, from the same posture, lower your knees alternately to the outside. It's a movement that works on your abs, buttocks, and inner thighs. Let's do our best! It's going to pull slowly. Next is back training. Sit in a sit-up position. Move your shoulder blades so that you can put your hands together on your back. Keep your neck long so that your shoulders don't shrink. You don't have to stick your hands together. Let's repeat while being aware of the shoulder blades. If you put a lot of pressure on the lower abdomen, it's hard to shake your body. Next is arm training. Bend your elbows 90 degrees and pull them back while going up and down alternately. At this time, don't just go up and down, but pull them back firmly every time. Imagine squeezing your back. Next, let's train the plank and inner muscles. Keep your elbows shoulder-width apart, legs waist-width apart, and head straight from your heels. Be careful not to bend your back or lift your buttocks too much. Let's do our best to keep this posture. Even if it's hard, don't stop breathing. Just a little more! Hang in there! 10 seconds left! Go! 10 seconds left! Go! 4 3 2 1 Well done! At the end, let's burn fat with aerobic exercise. Have fun moving to the music! Thank you for your hard work until the end! There is a world that can only be seen as it continues because many people cannot continue. Let's continue to have fun training together! If you did your best, please comment that you did it! Don't forget to subscribe to our channel!