Use stretching and other simple actions to soothe soreness, warm body, and help reduce edema by cycling, and make your body look upright and graceful.
China's obese population is catching up with the world's first, fearing that dragging the motherland's mother's hind legs, you dare not face the figure of a weight scale? Let's start with a simple light exercise! It's simple to design home by professional coaches. Stretching exercises and light exercise help to ease the cycle, stretching the lower body, and soothing soreness, and ensuring that you don't sweat easily!
'Shoulder and neck soothing'
Step 1
This action can be performed in either a sitting or standing position. The left and right hands are placed on the right and left shoulders, and the shoulders are sunken. Be careful not to hunchback.
Step 2
With the elbow facing out, draw a large circle backwards and drive the shoulder about 10~15 times. Change the elbow forward and draw a large circle inwards to drive the shoulder forward about 10~15 times. You can repeat 2~3 groups. , Feeling soothing or warmth can be.
'Neck stretching'
Step 1
Lift up the head and use the sitting position, place your right hand on your left shoulder first, press down forcefully, help your shoulders to go back and relax.
Step 2
Turn head to the right horizontally to the limit, feel the side of the neck stretch, stay this action for 10 ~ 15 seconds. The rest of the body remains motionless, the right turn head is slowly lifted to the limit, the eyes look up, Stay 10 to 15 seconds.
Step 3
Finally, slowly lower the head line of sight to the limit, look down, and stay for about 10-15 seconds. Then change the edge. Then use the different angles of Step2~Step3, you can stretch to the side of the neck tight and stiff. Muscles, if the neck is stiff, you can do more groups.
'Hip tight'
Step 1
The right hand holds a stable chair or wall that does not slide, the left hand is akimbo, and the feet are naturally open to stand ready.
Step 2
Followed by a continuous action, first lift the right foot, the thigh is about parallel with the ground, the knee is slightly 90 degrees.
Step 3
Extend the right foot backwards, note that the back does not straighten out, use the strength of the hips to maintain the level of the left and right pelvis is not tilted, the left foot knees supporting the body's center of gravity is slightly bent, but the knee does not exceed the toes, feels the hip center of gravity back, the knee can not feel There is pressure. Repeat Step2~Step3 about 10~15 times and change foot operation. Can do 2~3 groups. This action can exercise buttocks, core stability and so on.
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The back is not straightened, causing the knee to bend over the tip of the toe, unable to exercise the hip muscle strength, and the knee will withstand excessive pressure and be easily injured.
'arm stretching'
This group of action stance or sitting position is applicable. First with the right finger tip up, straighten forward, the arm height is about the height of the shoulder, then with the left hand, gently pull the index finger and middle finger of the right hand toward you, feel the right arm is Extend, stop for 10~15 seconds, change hand operation. Alternating left and right hands, can do several groups, unlimited times.
'arms tight'
Step 1
Hold a bottle of about 600ml of mineral water bottle in both hands. Keep your feet wide at the shoulders, knees slightly bent, back straight, and abdomen clamped.
Step 2
The elbows are bent 90 degrees in both hands, and the shoulder blade is clamped inwards. It feels like pulling the water bottle back. Step 1 is repeated for 10-15 times. The rest can be repeated for 2 to 3 groups. This action can be used to sculpture the back, arms, etc. , For sedentary, humpback and other help to correct. The weight of the bottle can be adjusted according to personal fitness.
'Back exercises'
Use a lying position, place your back on the back, knees slightly bent, and place your feet together on the ground. Take a large towel and fold it into a thick rectangular shape. Clamp in the center of your knees. Continue to clamp for 30 seconds to 1 minute, and then repeat. 2~3 groups. This action can exercise the lower back and the core, and the lower back susceptibility sore can improve every day.
'Lower limb stretching'
With the right foot in front and left foot in the back, stride the big bow and stride. The body squats, hands on both sides of the front foot, back straight, feel the inside of both legs, the hips are stretched out, stay in this position after 30 seconds To change the foot, the left and right can be alternately repeated 2~3 times. This action can help stretch the lower limbs, help the circulation, reduce the edema.
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