Today, Xiao Bian brings you a set of Japanese popular body weight loss exercise, 24 minute curve weight loss exercise, and then with 6 minutes of stretching action, a total of 30 minutes, to help you exercise the body, soon you will find that the waist is not thick The legs are small, buttocks are up, belly is gone, and bye meat is lost!
STEP 0: Prepare to warm up, increase abdominal pressure
1 Feet open to stand shoulder-width apart, knees slightly bent, hips sink, pelvis leans forward, back relaxes, arms open elbow, both hands lean back and forward to lower abdomen and lower back.
2 When the lower abdomen suddenly rises upwards, the knees are stretched and the pelvis stands upright, stretching the back muscles upward.
3 hands down, naturally close to the side of the leg, tighten the abdominal muscles, straight upper body, shoulders relaxed, shoulder sacrum press down and back, so that the chest opened moderately.
STEP 1: 24 minute curve to lose weight exercise
1 thighs (100 seconds)
Stagger both legs to the left and right, step twice as wide as the shoulder width, bend your knees outwards, sink your hips vertically, raise your arms to the left and right, and stretch outwards, keeping it in line with your shoulders. Degree, pose for 100 seconds.
Step 20 seconds
2 back and waist (100 seconds)
Legs open to stand shoulder-width apart, arm elbow, hands on hips, moderately open the chest, straight back slightly tilted 45 degrees, keeping the position for 100 seconds.
Step 20 seconds
3 Abdominal (100 seconds)
With his hands on his hips, he opened his elbows and the pelvis stood up. He stood with both feet open. The pace was the same width as the shoulders. He turned clockwise and counterclockwise for 100 seconds.
Step 20 seconds
4 Hips (100 seconds)
Stand straight in front of the wall, hands on the wall, elbows bent naturally, and then lift the left and right feet one by one. When you lift the legs, straighten your legs for a total of 100 seconds.
Step 20 seconds
5 chest
Feet open to the same width as the shoulders and stand in front of the wall. The pelvis stands up. The whole body is stretched. The two hands are on the wall. Then the arms are bent outwards and the upper body is pressed down towards the wall to stimulate the thorax around moderately. Muscle, slowly do this movement several times, 100 seconds to do it.
Step 20 seconds
6 shoulder circumference
Standing straight, the pace between the left and right feet is the same as the width of the shoulder. The arm is elbow and elbow. Raise the arm with both sides of the upper body. With the palm facing forward, slowly lift the scapula backward and make the scapula squeezing toward the back. After a few seconds relax, do it again and again, do 100 seconds.
Step 20 seconds
★ 6 local actions plus 6 times standing still, complete a set of actions in an interval, and repeat 2 times, a total of 24 minutes of curve motion.
STEP 2: 6-minute stretch weight loss
(1) Achilles tendon
With your hands on your hips, straight back, step forward with your right foot, step forward and backward slightly larger than the shoulder width, bend your right knee, move your center of gravity forward, stretch your left leg forward, press the Achilles tendon in a lunge, change sides Redo actions.
(2) Foot
With your hands on your hips, stand with your legs together and stand straight. Pull your left heel forward. Bend your right knee and step forward slightly. Press your feet in the direction of your upper body.
(3) thigh
Stand upright with your legs together, bend your left knee, raise your leg backwards, lift your left ankle with your left hand, pull your legs together, and lift your right arm naturally to keep your body in balance.
(4) Your Majesty
Feet open to stand shoulder-width apart, the pelvis stands up, the back stretches, the abdominal muscles tighten, the right hand akimbo, the left arm lifts in the direction of the top of the head, the palms reverse up and press up.
(5) chest and shoulder
The legs are open, the stride is the same width as the shoulders, and the fingers of both hands are held tightly behind each other and lifted upwards. The shoulder blade is pressed against the center of the back and the thorax is fully opened.
(6) Shoulders and Arms
Spread your legs, lift your elbows and raise your elbows to the top of your head. Hold your right elbow with your left hand and gently stretch your right arm in the direction of your head.
(7) chest and arm
Feet open to stand shoulder-width apart. The abdominal muscles are tightened. The body is straight. The arms are raised toward the top of the head. The palms are opened, fingers are crossed, and the palms are pressed upwards.
(8) chest, shoulder, arm
The arms are lifted to the sides, the palms facing forward, and the shoulders are aligned with each other. The whole body is in a 'big' shape, stretching from the tip of the finger to both sides.
(9) Waist
Lay straight forward with your legs and place your right foot on the outside of your left knee. Naturally stretch your left arm. Hold your elbow on your right knee and keep your upper body straight. Twist your right back and back. Look after.
(10) Foot
Stretch your legs straight, straighten your back, tighten your abdominal muscles, move your arms forward, your palms down, your right knee bent, your legs about 90 degrees, your left foot moving in your own direction.
(11) Thigh
Legs knees sit cross-legged, left and right soles close to each other, and are held together with both hands. The knees are pressed down to the ground at the same time.
(12) Back
Lying on the floor, legs close together and knees, so that the foot, calf, thighs are at right angles of 90 degrees, both hands holding the knee nest to fix, to the upper body pressure for a few seconds.
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