Teach the whole body stretch action, only 9 steps to eliminate physical and mental fatigue, but also able to exercise the muscles 'dead ends' also exercise one by one to tighten the lines to accelerate burning fat, 10 minutes can do it!
To create a perfect body shape is to not even let go to the toes! Whether it is bare feet or scapula small fat, in fact, there are simple ways to exercise, stretching each 20 seconds or so, you can put these small In the corner of the fat and fat are moving to.
1, turn your ankles to promote blood flow to the feet
Relax and walk a day's stiff ankle. Sitting on the floor, right foot straight, left elbow holding his left knee raised upward medial, finger and left foot toe fingers interlocking, and turn the left ankle 10 The same action is done on the right foot.
2, to promote the flow of lymph tightening ankle muscles
This action can eliminate the problem of puffiness of the ankle and is especially suitable for the beauty ladies who wear high heels all day long. Steps: Kneel on the floor with your right knee and your feet close to the floor. Straight elbows, arms as far as possible.At the same time, the chest and right knee squeeze each other hard, stretch the right foot ankle for 20 seconds, the left foot also do the same action.
3, slender thigh sedentary meat is not afraid of accumulation
Step 1: Stretch the front thigh
Stretch the muscles of the thigh before, help burn fat. Feet slightly open sitting on the floor, his knees bent to the left and open to the outside, the upper body to the right twist, then slightly backward dump, his hands on the right side of the body Support the weight of the body while stretching the left thigh muscles for 20 seconds before the right foot thighs do the same action.
Step 2: Stretch the inner thighs that tend to accumulate fat
Straighten your left foot straight forward on the floor, bend the knee of your right foot, and attach your right foot to the inner thigh of your left foot, right hand to your left thigh, and your left hand to your left toe, bend your left ankle 90 degrees Corner, while stretching the inside of the left thigh for 20 seconds, the right foot also do the same action.
4, eliminate the rigid shape of soft elastic bottom-up
Step 1: Stretch preparation
Lying up on the floor with your face up, your left knee raised, your palm clinging to the floor, your knees bent over your right leg, just as with your double-digit figure '4' On the hands palm down on both sides of the body.
Step 2: Stretch your hips and muscles
Based on action 1, hold your right thigh with your hands around your thigh and pull your thigh toward your chest, stretching the muscle to the right of your hips. Keep this action for 20 seconds and do the same on the opposite side.
5, stretch the rectus abdominis abdomen
Stretching the anterior abdominal muscles (the rectus abdominis) can not only reduce the waist circumference but also help to improve the hump with the thighs Steps: Face down on the floor, legs together straight, elbows bent into 90 Angle, with elbows to support, straighten the upper body. Raise your neck, jaw lift upward, back slightly back, while stretching the abdomen for 20 seconds.
6, exercise back muscle strength to create a beautiful back line
Step 1: Sitting posture preparation
Sitting on the floor with your knees raised, open your shoulders twice as wide as you can, straighten your spine, raise your hands up, and embrace the back of your head.
Step 2: Bend the back stretch
Based on Step 1, bend your upper body forward, press your head slightly with both hands, squeeze your arms with both hands and squeeze it toward the center, consciously stretching your back muscles for 20 seconds.
7, expand the chest muscles to pull the chest line
step 1
This action can promote the flow of blood around the chest, knees cross-legged on the floor, his hands clasped behind his fingers and arms up as far as possible to consciously close to the middle of the back of the shoulder blade, breast augmentation 20 seconds.
Step 2
On the basis of step 1, the upper body bent down forward, arms up as much as possible to maintain the action for 20 seconds.This action can not only lift the chest line, but also can promote the flow of blood around the shoulder, the elimination of frozen shoulder And other issues.
8, get rid of the fat around the shoulder blades
Stretch the shoulder blades, get rid of the shoulders and upper back of the fat in order to transform back beauty. Steps: knees cross-legged sitting on the floor, his arms straight forward, fingers tightly buckle, palm outward flip, forced straight forward Arm, while stretching the fat around the shoulder blades, keep the action for 20 seconds. Note that the neck do not stretch forward.
9, to prevent neck muscle relaxation and wrinkles
This action is very effective for people who often sit in front of the table, stiff neck, muscle relaxation .Six knees cross-legged on the floor, right hand on the left ear, twist the head to the right, while straightening the left arm, finger Tip stretch as far as possible, stretching the left neck muscles for 20 seconds. The right neck also do the same action.
Upgrade fat burning stretch action
1, tummy can burn body fat
Action 1: limbs knees lying on the floor, hands and elbows knees are bent to 90 degrees angle.
Action 2: Legs straight back, the body from head to heel into a straight line, keep the action for 20 seconds. Legs heel closely together.
Action 3: Bend your knees and return to the posture of Action 1. Repeat this action 2 times.
2, burning fat on the back of the body
Action 1: Legs knees and palm hands clinging to the floor, knees lying on the floor, his arms straight, his knees and his wrists bent at 90-degree angle legs open to shoulder width.
Action # 2: While counting '1234', stretch your right hand forward and straighten your left foot back to help stretch the back to the inner thigh muscles.
Action # 3: While counting '5678', bend your right elbow and your left knee with your elbows and knees close to each other.
3, flank burning fat can not be less
Action 1: To the right side of the body lying on the floor, his right hand bent elbow 90-degree angle, with his elbow brace to support the body weight, straighten the upper body, legs straight.
Action 2: Left hand on the right side of the abdomen, hip uplift, leaving the pelvis out of the ground, the body from head to toe in a straight line, to maintain the action 20 seconds and then return to the action of a posture, left and right do Action 2 times.
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