Teach you how to challenge the body with a simple posture.
1. Stride forward as much as possible across the joints
The muscles around the joints include the longest stitching muscles in the human body, accounting for as much as 70% of the whole body muscles. The large-volume activities across the joints and the training of the sewing muscles are the key to shaping the young body posture. For example, by crossing the white zebra crossing only Such behavior can effectively increase the area of activity across the joints and improve posture.
2. Nostril breathing, mouth breathing
Because of lack of exercise and age, the oxygen intake in the body is also reduced. As a result, it causes a decline in metabolic function and edema and cold. Abdominal breathing is an effective way to prevent these diseases. That is because of the abdominal lining of our abdominal muscles. The transverse muscle is at work. It allows the viscera to be stretched as much as possible to eliminate constipation and accelerate fat burning.
Sit in a chair, sit on a chair, lift your chin, and inhale for 5 seconds with your nose. Feel your stomach swell as you inhale.
Pull the back inward, and let the gas breathe out from your mouth for 5 seconds. Try to tighten the lower abdomen and exhale as much as possible. Repeat the exercise 5 to 10 times.
The muscles that will work out are: rectus abdominis, abdominal obliques, suture muscle, rhomboid muscle, gluteus maximus, erectus erectus, thigh muscle
Abdomen, improve leg edema
3. Hold your back straight and stand with your hands gently on both sides of your chair, cross your legs, inhale your nose, and inflate the lower abdomen.
As you exhale, pick up your back and consciously empty your stomach. Cross your legs and pull them up close to your chest.
Exhale again and stretch the crossed legs forward, and force your legs together.
Exercise abdominal muscles, eliminate lower abdomen
Supine, raised his knees, buttocks off the ground a little. One hand press on the lower abdomen, while exhaling while pressing the abdomen by hand, feeling the stomach has been very paralyzed, and the other hand pillowed under his head.
While exhaling, the hand on the lower abdomen is slid along the thigh to the knee to raise the upper body. Try to lift the upper body to the maximum, so that the effect is best. Change the hand and change the foot again, alternating 10 times.
Strengthen the feeling of breathing and leg crossing
Hold your upper elbows on your elbows, gather your legs, and your knees face up. Breathe on your stomach as you inhale.
Calf cross firmly, exhale slowly, compress the abdomen, and lift both knees as close to the face as possible.
Exhale slowly and straighten the crossed legs. Feel the abdomen empty.
The legs are not fully lowered to the ground, but remain close to the ground for a while. When the legs are down, please note that the elbows should never be shaken. Repeat the exercise 10 times.
Waist abdomen exercises
Feet shoulder width, hands forward. From the side, the tip of the toes and knees in the vertical direction. The back is flat, the upper body slightly forward. The inner thigh and hips force.
With both hands open, raise your right foot, and touch your right foot with your left hand. Bent over but do not shake the lower body. Then use your right hand to touch the inside of the left foot. Alternating 10 times.
Lift your left foot like you are about to hurdle and bend your legs outwards. Turn your body and touch your left leg and leg with your right hand. Try to work harder under the calf. It is important to keep the upper body upright. .
Supine, with the right leg and knees facing the ceiling, the left leg raised 90 degrees above the ground. The right hand held high and moved like a long lived shout. The left hand pillow was under the head.
While laying down your left leg, you stand upright and use your right hand to touch the outside of your left knee.
Straighten your right arm and lie down slowly within 5 seconds. 5 left and right sides.
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