In fact, this idea is not desirable. To find a way to exercise, you can get rid of fat with less effort. The following lazy people can enjoy 10 steps of breathing and diet to make you relaxed.
Step1
Stretch your legs forward, sit on the ground, inhale, lift your arms in front of your arms, exhale slowly, and move your upper body back. After adjusting your breath, exhale and lift your legs together until they reach about 60 degrees to the ground.
The tip of the toes should be slightly higher than the top of the head, do not collapse the back of the arch, tighten the side of the lower abdomen, keep the back flat, and maintain the position for 5-8 breaths.
Step2
Exhale slowly, while lowering the upper body and legs. The legs and the ground are about 25 degrees. The head and toes are on the same line.
Tighten the waist and abdomen muscles and gluteal muscles. After holding 58 breaths, exhale, relax and lie on the ground.
Step3
Sit on the ground, two arms crossed on the chest, right hand on the left shoulder, left hand on the right shoulder.
Exhale, roll the spine upwards steadily, adjust the breath, exhale, return the spine to the ground, repeat the exercise, 6~12 times.
Step4
Sit on the ground, put both arms on the side of the body, and straighten the right leg and lift it up, about 60 degrees to the ground. Take the center of the thigh as the center, slowly draw a big circle clockwise with your right leg, repeat five or eight times, counterclockwise Do 8~10 times. Then slowly lower your right leg, relax a little, practice your left leg.
Step5
Sit on the ground, stretch your arms up and put them on both sides of the head. Exhale, use the strength of the lower abdomen to slowly raise both legs up to the ground.
After adjusting the breath, exhale, the leg slowly falls back to about 15 degrees with the ground. Adjust the breath, exhale, and slowly raise the legs up to the ground again. After repeated exercises 6-12 times, the legs slowly Fall back to the ground to relax.
Step6
After lying on the ground, exhale, and raise your legs upright to the ground, separate your legs to both sides. Arms stretch forward in the middle of the legs, palms together, slowly exhale, and slowly lift the upper body away. Ground, adjust breathing.
Exhale, slowly lower the upper body back to the ground, repeat the practice 6 to 12 times, slowly raise the legs together and return to the ground to relax.
Step7
Reclining on the ground, exhale, raise both legs up to the ground, bend the lower leg, parallel the lower leg and the ground, cross the two arms in front of the chest, put the right hand on the left shoulder, and the left hand on the right shoulder.
Exhale slowly, slowly curl up one section of the spine, adjust your breath, exhale, and return the spine to the ground one section at a time. Repeat the exercise, 6-12 times, and let the leg fall back to the ground and relax.
Step8
Recumbent on the ground, legs close together and knees raised, arms open to both sides, and the body is 90 degrees, palms down. Legs slowly back to the right, the outside of the right leg as close to the ground, head turned to the left, eyes Look at your left hand, shoulders should lie flat on the ground, do not lift the left shoulder.
Inhale, slowly return the head and legs to the starting position. Breath, legs slowly turned to the left, left side of the left leg as close to the ground, head turned to the right, eyes to the right hand. Inhale, head and legs Slowly return to the starting position, after each side repeated 6-12 times, the two legs fall back to the ground to relax.
Step9
Do abdominal breathing. Sit on the ground. Bend your knees, place both feet on the ground, gently put your hands on your lower abdomen, slowly inhale, let the air slowly fill the lower abdomen, make the lower abdomen bulge high, the lower abdomen with both hands being bulging Slowly lift up, slowly exhale, let the high belly bulge slowly inwards, slowly send the navel to the spine, repeat exercises 8-12 times.
Step10
Turn over your body and place your hands on both shoulders. Slowly inhale. With your back and lower abdomen, press down on the ground with your hands and lift the spine up one section.
Tighten the muscles of the buttocks, rotate the insides of both buttocks, loosen the shoulders, hold the position for 5-8 breaths, exhale slowly, slowly lower the spine to a level, and relax.
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