It is not difficult to become thin and beautiful. Which woman does not have all sorts of 'quick cellulite tips' and 'slimming tips' in hand? But according to the body parts to choose exercise, and choose one in time, the difficulty of the action and The strength is suitable for your own sport is the most important Oh ~ but not all thin down, thin look is the key!
Here are two simple and rough stretching yoga exercises that not only help to reduce the weight of the back of the waist, but also open up the back blood circulation to create the back lines, or the necessary exercise skills for office workers to restore their vitality.
One, Half Moon Type: Stretching of arms, shoulders, back, arms, hips, legs, ankles, etc.
Prepare the action: The body is kneeling straight on the mat, legs stretched slightly close to each other, the forehead pressed on the mat, two hands stretched straight to the sides of the body, palms against the floor, forming a preparatory movement.
1. The left knee is folded up and the left hand is clutching the left ankle.
2. At the same time as inhaling, the left hand holds the ankle and lifts it toward the ceiling. The shoulders and thighs are lifted.
3. While exhaling, lift the left ankle across the right side, and the left chest and pelvis stand up to the left. At this time, the right hand and the right foot remain in their original positions, so that the right foot can remain straight. State, with the head slightly to the left, the right ear against the mat.
4. The pelvis continues to twist, while inhaling, while holding his left ankle in his left hand, he continues to stretch his back, keeping his left foot as close to the floor as possible, and the distance between the two shoulders is also stretched to a minimum. Adjust his breathing and Maintain posture for 30 seconds.
5. At the same time as inhaling, the left hand grasps the left foot to restore the posture toward the ceiling. The forehead is attached to the cushion and the pelvic bone is turned back to normal.
6. At the same time as exhaling, both the left and right hands will return to the ready position and adjust the breathing. (Follow the above steps for the reverse movement).
Note 1: Pay attention to the hand during the action. The foot cannot slide down from the hand.
Note 2: The abdomen should exert strength. If the abdomen is weak, the waist will be weak.
Note 3: When the head and neck are twisted to the side during the movement, the head and neck should be relaxed and not tense.
Second, cobra
Prepare the posture: The body is kneeling downright on the ground, the palm rests on the mat near the chest, and the two legs open with the width of the pelvis, the sole of the foot towards the ceiling.
1. At the same time as inhaling, the palm of your hand is applying force, and the arm slowly tilts upwards and upwards to support the upper body and tilt upwards. From below the waist, the spine is straight.
2. Keep your waist straight and straight. Lift up on the upper body until you feel that the spine has been maximally straight. At this time, there will be a feeling of pushing the neck backwards. Adjust the breathing and maintain the posture for 20-30 seconds.
If it is at a bad waist or painful condition
Prepare the posture: The body is kneeling straight down to the ground, keeping the elbows and shoulders in a line. The palms and heads are kept in a line. The two legs are opened with the width of the pelvis, and the sole of the foot is in the direction of the ceiling.
2. At the same time as breathing air, the chest expands and the upper body slowly lifts upwards. At this time, the elbows and palms are still placed on the floor. The height of the upper body is adjusted according to the individual's physical condition. The amount of lifting does not need to be too large.
Note: When completing the action, pay attention to the contraction force of the lower abdomen, so that the waist is not stressed when the body is lifted upwards, and the thighs are also clamped to the inner side.
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