The aunt with the strongest abdominal muscles! Korean Lee Hyun-ah muscle training miracle

If you want to be thin and stylish, muscle training is very important, because to be thin you need to have muscles! South Korean bodybuilding queen Lee Hyun-e shares her muscle training experience with everyone, teaching everyone that by doing just 8 exercises every day, their body size can be changed from XL to S, and they can reduce one size in just 2 weeks!

Bodybuilding queen Li Xian'e changed her life through exercise

South Korea's "Obaa-san with the Strongest Abs" and bodybuilding queen Lee Hyun-e is already 55 years old and has two children, but she still has a devilish body that is even hotter than a 25-year-old, which is enviable! Li Xian'e was originally just an ordinary housewife, but after her husband's business failed, she suffered from insomnia. Later, she encountered empty nest syndrome and unfortunately got depression. So she decided to start exercising at the age of 44 to change her life.

When he started exercising, Li Xian'e adjusted his eating habits and avoided eating junk food. In addition, she has also participated in bodybuilding competitions since 2008 and has won 21 awards and trophies so far.

Do 8 simple muscle exercises a day to build devil curves

She revealed the "miracle" of her muscle training and published a new book "My First Muscle Training Book: The Queen of Korean Bodybuilding Teaches You How to Change from XL to S", emphasizing that there is no need to starve or use any equipment. Just do 8 simple muscle-strengthening exercises at home a day, from the collarbone, shoulders to arms, and from the waist, abdomen, buttocks to thighs, to create a proud body of curves.

Upper body [blurred clavicle curve]

(Defined, sunken clavicle)

Cross your legs and do push-ups

■Exercise effect: Straighten your elbows and push your body upwards to create a beautiful clavicle curve and strengthen the muscles of the chest, shoulders, forearms, and abdomen.

■Exercise area: front clavicle.

■Number of actions: 12 times.

■Action Introduction:

1. Lie down with your knees on the ground, open your arms as wide as your shoulders, cross your calves and lift them up.

TIP: If you want to increase the intensity of the exercise, hold dumbbells in both hands when doing this exercise.

TIP: If you are too weak to do this exercise, just place your toes on the floor.

Point: A straight line from head to knees.

2. Bend your elbows outward and lower your body as much as possible.

Point: The head should not be lowered or tilted back.

Point: Apply force to your abdomen, forming a straight line from head to knees.

3. Slowly straighten your arms and return to the first movement. Repeat steps 2 to 3.

Point: Instead of using the strength of your arms, use the strength of your chest to push your body upwards.

NG: When you straighten your elbows and lift your body, you should not lift your hips first.

Hold the dumbbells with your hands open and then close together

■Exercise effect: Stimulating the upper chest muscles can create a clearly defined clavicle and bring together the spread out chest.

■Exercise area: front clavicle + chest.

■Number of actions: 12 times.

■Action Introduction:

1. Lie on your back and bend your knees upward. Stretch your arms straight out in front of your chest.

Point: Hold the dumbbells in both hands with thumbs facing each other.

NG: No bending of arms or wrists.

2. Slowly open your arms to the sides.

Point: The force is mainly applied to the chest rather than the arms.

3. Before your elbows touch the floor, slowly stretch your arms toward your chest. Repeat the 2nd and 3rd steps.

Point: Use the strength of your chest to lift your arms upward.

Upper body [blurred shoulders]

(Shoulder curves that make clothes look better)

Hold the dumbbells and lift them up

■Exercise effect: Stimulate the muscles on the upper side of the shoulders to create beautiful shoulder curves.

■ Exercise area: front and back shoulders

■Number of actions: 12 times

■Action Introduction:

1. Open your feet as wide as your shoulders, hold the dumbbells in both hands and slowly raise them to both sides, bending your elbows upward at right angles.

Point: Bend your elbows upward at a right angle.

NG: The wrist and elbow angles remain fixed.

2. Stretch your arms upwards and lift the dumbbells higher.

Point: Straighten your waist and back upward.

3. Put the dumbbells down and return to the first movement. Repeat steps 2 and 3.

Hold the dumbbells and raise them forward and to the sides

■Exercise effect: When the dumbbells are raised forward, the front shoulders are raised to the sides, which can stimulate the shoulders on both sides and create beautiful shoulder lines.

■Exercise areas: front and back shoulders.

■Number of actions: 12 times

■Action Introduction:

1. Open your feet, shoulder-width apart, and hold dumbbells in both hands.

2. Raise the dumbbells forward to shoulder height.

Point: Apply force to the abdomen and raise the dumbbells.

Point: Do not shrug your shoulders.

3. Put the dumbbells down and return to the first movement.

Point: Then slowly lower the heavy dumbbells.

4. Raise the dumbbells to both sides until they are at shoulder height.

Point: Keep your elbows slightly bent.

Point: Thumbs slightly tilted toward the body stimulate the shoulders.

5. Put the dumbbells down and return to the first movement. Repeat steps 2 to 5.

Abdomen [Sagging abdomen]

(Flat and firm belly)

Put your feet on the chair and curl up

■Exercise effect: Placing your feet on a chair and doing sit-ups can stimulate the abdomen more than placing your feet on the floor. This is the most effective exercise for firming your upper abdomen.

■Exercise area: front of abdomen.

■Number of actions: 10 times

■Action Introduction:

1. Lie on your back on the ground and place your legs on a chair.

TIP: You don’t need a chair. Just lie down, raise your legs and cross them, and do this exercise.

2. Lift your body high and lift your shoulder blades off the ground.

Point: Place your palms lightly behind your head, but do not lift your head with your hands.

Point: Use the strength of your upper abdomen to lift your body up.

NG: Don't use the reaction force to lift your upper body.

3. Lower your upper body and return to the first movement. Repeat the 2nd and 3rd steps.

Lift your feet high and lift your hips up

■Exercise effect: Effectively exercise the lower abdomen and strengthen the core muscles.

■ Exercise area: front of abdomen

■Number of actions: 10 times

■Action Introduction:

1. Lie on the ground with your upper body flat on the ground, place your hands on both sides of your body, and raise your feet.

2. Use the strength of your feet and abdomen to lift your hips up off the ground and contract your hip muscles strongly.

Point: Slightly bring your knees inward to stimulate your lower abdomen.

3. Then lower your spine section by section from chest to hips, slowly return to the first movement, and raise your hips again before your hips touch the floor. Repeat the first two movements 9 times. On the 10th time, lift your hips and hold them for 5 seconds before lowering them.

NG: Don't let your feet touch your chest when you raise them.

TIP: Support your hips with your hands and lift your hips up.

Lower body [Sagging buttocks]

(Firm and elastic apple buttocks)

Lie down with your hips raised

■Sports effect: The action that strongly stimulates the waist and hips can create beautiful curves from the waist to the hips.

■ Exercise area: Back of buttocks

■Number of actions: 12 times

■Action Introduction:

1. Lie on your back on the ground, place your hands on both sides of your body, and bend your knees.

2. Contract your hip muscles and lift your hips.

Point: While doing this movement, continue to apply force to the abdomen.

TIP: If this movement is difficult to complete, you can place your hands "directly below" to support your body.

3. Start from the side of the tailbone and slowly lower your hips, then raise them again before your hips touch the floor. Repeat the 2nd and 3rd steps.

Lift your feet to the side and kick them back

■Sports effect: It can strongly stimulate the area where the buttocks and thighs are connected, and shape the sides and upper sides of the buttocks into arc-shaped buttocks.

■ Exercise area: Back of buttocks

■Number of actions: Repeat 10 times alternately left and right

■Action Introduction:

1. Lie on the floor with your legs open, knees on the ground, and hands on the ground.

2. Lift your right knee to the side.

Point: Use your hips to lift your feet higher.

Point: Do not shake your pelvis left and right.

NG: The feet and knees must always be bent at right angles.

3. Put your right foot down and return to the first movement. Before your knee touches the floor, lift your right foot up and kick hard.

Point: When you straighten your back, apply force to your abdomen.

Point: When the chin is raised, the waist will bend slightly, which will slightly pull the head.

4. Put your foot down and return to the first movement. After repeating the 1st to 4th movements 10 times, switch to the left foot and do the same movements.

Point: Raise your thighs until they are parallel to the floor.