I believe that many fitness people will feel a shiver when they hear her name. She is the "devil" Pamela Reif . After all, her fitness tutorials are very useful, but also very "hard", follow her to do exercise, the next day the body is very sore.
She was only 25 years old in 1996 and has already achieved a great deal of success. Her fitness videos are very standardized and targeted. It is for this reason that each of her videos has received millions of views and plays and has taken the world by storm.
Pamela reif is from germany, as a fitness expert, she not only has a great body, even her face, is also very delicate. Many netizens say she is a rare "360 ° no dead angle" Beauty. Obviously you can eat by face, but you have to rely on the body and strength.
The success of her is not accidental, initially, she is also just a half-understanding of the fitness of the white, love to make her embark on the road of fitness bloggers. In the beginning, she simply showed her workout results online, and as she gained more and more attention, she was asked by many people to share her workout tips. Because of this, she realized that fitness could bring her more.
As the world's most popular fitness expert, her body naturally does not matter, six-pack abs, tight arm lines and buttocks, every part of her body, is so eye-catching.
The next step is to bring you a set of her training moves.
The first: Sumo squat with heel lift
Stand up and spread your legs wider than shoulder width. Fold your hands in front of your chest, keep your upper body straight, and tense your abdominal muscles.
Bend your hips and knees, squat your body down so that your hips sit backwards and downwards, and when your thighs are parallel to the ground, squat your body upwards while standing on your toes and your heels off the ground.
In the course of the action, the upper body should always remain straight, keep the body stable, toes and knees in the same direction. The flattening of the hips due to sedentary lifestyle can be improved by this action, making the hip line beautiful. At the same time, it can also exercise the floundering muscles of the legs to achieve the effect of beautifying the lines of the legs. In the exercise of the buttocks at the same time, will also exercise the legs to, two birds with one stone.
Action two: Supine alternate hand touch foot
Lie on the ground, face up. Bend your legs up, toes up, heels on the ground, the upper body close to the ground.
Hands on both sides of the body, after the initial movement is completed, keep your abdominal muscles tight, contract your torso, and touch your heels with your hands, alternating between the left and right sides. When touching your heels, feel the strength of the abdominal and hip muscles contracting.
Keep your back as close to the ground as possible, maintain even breathing, stabilize your body weight, and keep your lower body in a stable and immobile position.
This action targets the abdominal muscles, and the stimulation of the abdominal muscles is very obvious. Long-term adherence to the abdomen and waist on both sides of the flab can be reduced. It should be noted that during the exercise, the lower body remains motionless, your hips and waist should always be close to the ground, not the hips and waist upward bow, which will make the exercise effect greatly reduced, while the non-standard action will also lead to unnecessary muscle damage.
Action three: Side curl
Lay your body on your side on top of the mat, bend your legs and hitch them together up and down. Close to the ground, the body is always close to the ground, the foot on the ground should also be close to the ground, hands on the head.
After the starting movement is completed, take a deep breath and then forcefully contract the upper abdominal obliques to lift the body as far up and forward as possible.
While exhaling, relax the obliques and slowly return the body to the starting position. Alternating exercises.
The point to note is that the hips and abdomen always keep the muscles tight, do not bow the hips and abdomen, the left and right sides should alternate exercises. This action plays a targeted training of the abdominal oblique muscles, side to side to be able to exercise the abdominal oblique muscles well, so that the whole abdominal muscles look more attractive. Enhance the strength of the abdominal oblique muscle, so that the waist side line is tighter, to create a charming body.
