Department, as a woman's pride and charm, should be more delicate care. For women, the chest is not full, there is a type can be, and more importantly, the following is for you to introduce three suitable for bedtime Do small exercises to get the chest stretched, promote blood circulation, so that your female pride is more healthy!
Small exercise A: full stretch to let the chest be relaxed
Knees knees to prepare
Knees and knees sit on the ground, the knees to the right side of about 45 °, the body is facing the front of the hands and the wrist stickers, hands apart 180 °, hands close to the ground due to postural reasons, the back can not be straight, but also to Do body tight, do not let go, chest up as much as possible.
With the respiratory arch upward
Raise your hands off the ground and touch your fingertips only. Adjust your breath to a long, long, long breath. With each breath, lift your back up a little while slightly curving your spine. Hold the arch back to its limit Action 5 seconds, the whole body feels like a group together, all parts should be tightened.
Extend the body side of the arm lean
Bend down, the body bowed forward, right arm straight forward, while the left hand to the back of the stretch, the palm of your hand to the ground. To maintain long breathing, while breathing down the body to the ground, try to paste the ground. After stopping and holding action for 3 seconds.
Rest and adjust breathing
Lift your body, sit right body. Knees close together, sit on the heel of the buttocks, the body upright, hands on the thighs, eyes flat front, the breathing evenly, and then change the other side to get up in the morning and sleep at night Do it once before, allowing the chest to be fully stretched to make the chest more comfortable and healthy.
Small exercise B: promote blood circulation to promote chest and visceral movement
Shake your arms up and down
Feet apart shoulder width, lift the arm, bent elbows flat on the chest, eyes watching the front up and down shake the arm, let the arm to the same wave as the wave, adhere to 1 minute in the arm when the vibration amplitude should not be too large , Let the elbow fluctuate as much as possible in the horizontal line.
Aerobic respiration is important
When doing this, it is important to breathe evenly, with both hands flat on your chest, rhythmic breathing while shaking your arms to help deliver oxygen throughout the body, and more effective at promoting blood circulation. .
Small C: imitation yoga stretch stretching back muscle exercise chest
Look up and chest to sit on the wall
Sit back and forth at a distance of about 30cm from the wall, with the buttocks sitting on the heel and hands on the thighs, with the body upright, looking up, holding your eyes closed, breathing deeply into your breath, breathing so far .
Facing the wall triangle upside down
Hands and fingers crossed in the back of the body, bending the waist to the body forward, the shoulder to the wall, hand holding the head, arms on the ground for support, feet straight back, the body was triangular. For the ability of MM, you can lift your feet, stick to the wall, completely upside down. Inverted to make the blood circulation well, so that the chest can be fully exercise, while beneficial for the internal organs, but also anti-aging, help to think Oh!
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