This is the introduction of exercises to stimulate the sartorius muscle and adjacent abdominal muscles, 3 minutes a day, for 1 week, awaken sleep muscles, improve metabolism, let the body light up.
The key to achieving a young figure:
Stretching and expanding the range of bone and joint activity.
70% of the body's muscles are distributed around the bones and joints. The longest sartorius muscle is located in this area. A wide range of active bone joints, fully exercise sartorius muscle, can make the body mark, improve the bad.
Inhale from the nose, exhale from the mouth.
Due to lack of exercise and age, the body's ability to take up oxygen is reduced and metabolism is reduced. This can cause symptoms such as edema and body cold. In order to prevent the body from appearing unhealthy conditions, you can try effective abdominal breathing.
Abdominal muscles are distributed across the abdomen. The transverse muscles protect the internal organs. Abdominal muscles are exercised to stretch the muscles. It can eliminate constipation and promote the burning of visceral fat.
Sit in a chair, straight back, stretch your arms toward the back of your body, lift your chin, and inhale slowly with your nose. The whole process lasts for about 5 seconds. With the inhalation of the nose, the air enters the abdomen, making the abdomen Swelling.
The back is curved and slowly exhales through the mouth. The whole process lasts for 5 seconds. The abdomen swells with expiratory air and discharges the gas from the body. This method of breathing is repeated 5 to 10 times.
Improve small belly and eliminate leg edema
Sit in a chair, straighten your back, look straight ahead, and gently hold both sides of your chair with your hands. Cross your legs, and use your nose to slowly inhale to inflate your abdomen.
Exhale, back bent and abdomen with the discharge of the gas and depression. At the same time the double-cross legs slowly lifted up, so that the knee as close to the chest.
Exhale again. With the depression in the abdomen, the legs are stretched forward and the legs are kept straight. The two lower legs apply pressure to each other and push inwards.
Exercise abdominal muscles, eliminate the lower abdomen
Lying on the ground on your back, your feet are separated and your knees are raised. The buttocks are floating slightly. One hand presses down on the abdomen, slowly inhales and injects strength into your stomach. Feeling of stomach collapse. At the same time the other Thinly placed behind the head.
Slowly exhale, put hands on the abdomen along the abdomen → groin → thigh → knees slide down, with the upper body of the arm movements erected. In the most laborious and hardest position, adhere to 10 seconds, and then return to the initial action, Change the hand in the opposite direction to practice.
Breathing with legs crossed, significant effect
Lying on the ground, your knees rise, your elbows touching the ground, supporting your upper body. Inhale your abdomen.
The legs cross each other, squeezing each other and exerting force on the inside of the legs. Slowly exhale, the abdomen sag, then raise the knee as close to the face as possible. Feel the hips also lift off the floor with the knees up.
Then exhale, keep your legs crossed, slowly straighten your legs, and feel your abdomen sag.
With the completion of the exhalation, the feet are crossed and the legs must not be completely grounded, the legs should be left unconnected, and the position closest to the ground should be kept as far as possible. The muscles of the legs should be tense for 10 seconds. When the legs are falling, Do not hold your knees tightly. This exercise is practiced 10 times.
Stretch the abdominal oblique muscles to shape the waist line
The body is upright, legs open and shoulder width, arms straight ahead. The knees are slightly curved. From the side, the toes and knees are on the same line. The back is straight, the waist is falling, and the inner side of the thighs and the hips are infused. .
With your wrists open, stretch your right arm to the side, lift your right foot, and use your left hand to gently pat the inside of your right foot. Note that the waist is falling to keep the lower body stable. Then the same principle uses your right hand to beat the inside of the left foot. 10 times each.
Then, if the action takes off in front of the hurdle, the left leg bends to the outside, the body bends to one side, and the left leg is beaten with his right hand. Try to beat the area under the leg. Keeping the body upright is the key to the upper body. Left and right each time 10 times.
Use the force in the opposite direction of the body to stretch the abdominal muscles
Lying on the ground, the right knee bends and rises. The left leg lifts upwards. The legs straighten as far as possible perpendicular to the ground. The right hand acts like a long lived action, raises his head, and puts his left hand behind his head.
The left leg slowly falls, and the upper body lifts up in the opposite direction. Twisting the body, straighten out his right hand and beat the outside of the left knee.
The right arm stays straight and slowly pulls the upper body backwards while the left leg falls. This action lasts about 5 seconds.
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