This set of action tailored for you, designed in the morning, before work, at work, at night a variety of weight loss action, to provide you with all-weather weight loss coup, allowing you to easily and effectively have a charming body.
Part 1
In the morning 07: 00am doing 1.5 minutes
Action 1: Lower abdomen - Massage the lower abdomen and allow the intestine to move
Lie on his back, lay his knees up, and make a triangle with the floor. With his hands on his hips, press down on the depression in the upper part of the lumbar bones. Rub his hands back and forth across the middle of the abdomen and repeat the movement several times.
Action 2: Lower abdomen - Counting 1,2, 1·2, stretching the heel muscles
Straighten your body so that the pelvis, knees, and toes are on the same line. The elbows are bent at 90 degrees and the hands are on the hips. The fingers are pressed in the depressions in the upper part of the pelvis. The heels of the left and right feet are pressed against each other and stretched. Heel muscles.
Action 3: Lower abdomen - upper body slightly lifts up and down
Underneath the scapula, a roll of towel is placed, and the knees rise up to form a triangle with the floor. Hold your fingers tightly on your abdomen, raise your shoulders slightly and lift them up to a 30-degree angle to the floor. Then exhale while pressing the abdomen with both hands.
Part 2
Befor work
Action 1: Clavicle - shaking arm 07: 30 for 1 minute
Straighten the waistband and sit on the chair, paying attention to the chair not to sit too deep. Place your left hand on the shoulder of your right hand and relax with your right hand. Do not apply force and shake your arms back and forth. Keep your arms close to your body and shake gently. The wrists can also be twisted left and right. .
Action 2: Foot - Swing Regularly 08: 30 1 minute
a. Sit on the floor, stretch out your right foot, place a rolled towel under your knees, and relax your right foot. Do not use force, hold your thighs in both hands, bend your knees in your left foot.
b Hold both sides of your knees with your hands, raise your knees slightly, and use the position inside the knee to beat the towel.
c Raise the area below the right foot bone joint. Be careful not to use force. Position the knees in both hands and do circular movements. Repeat this movement 2 or 3 times. Do the same for the other leg.
Action 3: Chest - rubbing your chest with hands 09: 00 1 minute
Sitting comfortably in a chair, put your hands on the ribs above your chest, and press your fingers between the ribs. From the middle of the chest to the outside, slowly massage from the ribs to the middle of the ribs. Do the same on the opposite side.
Part 3
During work
Action 1: Waist - Pressing the waist while exhaling 09: 30 1 minute
Sitting in a chair, feet close together, hands on hips, take a breath, so that the gas fills the chest. After a moment of exhalation, both hands press the waist, so that the waist and flesh to concentrate in the middle. Repeat this action several times.
Action 2: Waist - Massage the position under the ribs 11: 00 Do 0.5 minutes
Stretch the bar and stand with your hand under the ribs and rub it from the top down.
Action 3: Chest - Elbow flapping like wings 12: 30 for 0.5 minutes
Stand upright and sit on a chair. Note that the chair does not sit too deeply. Put your hand on the position above your buttocks and be careful not to shrug. The shoulder blade is close to the middle of the back, and the elbows on both hands are like wings, slowly flapping slightly. While exhaling, move your elbow to the middle of your back and take a breath to return to your original movement.
Action 4: Clavicle - Active Scapula 17: 00 1 minute
Straighten the waistband and sit on the chair. Note that the chair does not sit too deeply. Clamp your right hand to the inside of the left hand elbow. While gently pressing the back of your right hand with your left elbow, gently swing your left arm back and forth. Don't be too big, but do the same thing on the opposite side.
Part 4
At night
Action 1: Feet - tighten the buttocks 20: 00 1 minute
The body is standing straight, the heels of both feet are close together, and the toes are open to the sides. The muscles of the buttocks are tightened tightly. At the same time, the inner sides of the knees are as close together as possible. Then relax and repeat the action.
Action 2: Hip - Shaking your knees 21: 30 for 1 minute
Lying on his back, his knees rise up, triangles with the ground, a roll of towel under his neck, his feet together, and the knees close together. Shake his knees left and right several times, then he holds the inner thighs with both hands, raises his thigh to The vertical position of the ground. While exhaling slowly, I lean my thigh to the position of the chest. I return to the original action while inhaling last.
Action 3: Buttocks - Overhead Body 21: 40 0.5 Minutes
Lying on the back, laying a rolled towel around the neck, raising his knees, holding the waist with both hands, holding the buttocks. While breathing, keep the movement for a few seconds.
Action 4: Ankle - Toe Up and Down 22: 30 1 minute
Feel free to sit on the floor, raise your right foot, hold your ankles with both hands, and press your thumb in the depression in front of your ankle. Press your finger and push your toes up and down.
Action 5: Ankle - Turn ankle 11: 30 1 minute
Feel free to sit on a chair, put your right foot on your left thigh, and hold your fingers on your left and right toes to ten fingers and draw a circle in the air.
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