The secret of the uni-sports movement is also taught to you. It helps you to build a healthy, slim and lean body with zero rebound. It burns fat quickly and in a timely manner, reducing the body's accumulation, and enabling you to lose weight and eat well!
Step 1: Lose weight without losing weight
1, Stand upright, legs open to the same width as the waist, the pelvis stands up, the back muscles stretch upwards, the elbows elbows and lay down, hands and chest together, so that the left and right lower arm into a straight line, and shoulder Parallel. Notice the shoulders are relaxed, the scapula press down and back, feels the force from the inside of the big pectoral muscles when the palms are closed, push the hands to the center, and hold for 20 seconds.
2. Swing the palms and hands of the chest downwards. Point your fingers toward the ground. When you wave your hands, do not raise the shoulders upwards. Keep the shoulder blades pressed downwards. Keep the lower arm as straight as possible, from the outside of the pectoralis muscles. Begin pressure, palm tightly, keep for 20 seconds.
▌Step 2: Stretch Stimulation
With your legs together, knees down, your hips on your feet, sitting in a Japanese position, straighten your back muscles, raise your arms with your elbows, support your left shoulder with your right hand, and your right elbow with your left hand. After the head, gently press the elbow with your left hand, stretch the right arm for 20 seconds, while further straightening the upper body, repeating the same stretching action after changing sides.
Step 3: Increase daily exercise
1, Sedentary family, you can also fully exercise in the chair. Knees close together legs, sit in the chair 2/3, thigh and calf into 90 degrees, sit up straight and upper back stretch, vertical with the thighs, both hands Hold the front side of the chair.
2. Raise up the legs that are close together, tighten the soles of the feet, lift the knees up to the same height as the chest, gradually gather the small and large legs, tighten the abdominal muscles, and keep the arms straight for 20 seconds.
Step 4: Eliminating the accumulation after eating and drinking
1, facing the ceiling lying on the ground, hands on the ground, legs together, knees lifted, so that the thigh and upper body, the thigh and calf each 90 degrees, the foot up.
2. Straighten the arm and stretch it further, and leave the ground. Pull both shoulders up. The head is also off the ground. Try to keep the arm in parallel with the ground. Keep your legs up to 90 degrees. After standing still for 20 seconds. Lie down.
Step 5: Eat too much and promptly promote internal circulation
1, legs close together, knees and knees, the soles of the feet naturally stretched, arms bent, supporting the body supporting the lower arm landing, and with the upper arm 90 degrees, sight fell on the ground.
2, the left and right feet in turn pulled out, straighten your legs, so that the body is connected into a straight line, but the arm always elbow support, to maintain the posture after 20 seconds to suppress, repeat three times stretching action.
Step 6: Improve bad habits
1. Both legs are knees and knees. The soles of the feet are naturally stretched. The distance between the legs is the same as the width of the shoulders. Hold both hands on the ground and straighten the arm. Be careful not to curl up on the back and stretch as far as possible.
2. The right arm stretches diagonally upwards, and the left leg stretches straight back for 4 seconds, during which the abdominal muscles are fully stretched.
3, starting from the 5th second, gather the right arm and left leg toward the center, touch your knees with your elbows, but do not touch the ground, the back muscles are curled up, and it is still for 4 seconds. Then change the sides and redo the 2 and 3 movements. , Stretching and closing are respectively stay for 4 seconds.
▌Step 7: Preventing the lower body from accumulating due to gravity
1, legs even open to the ground lying on the ground, arms folded elbow, holding the chin, left and right legs into an angle of more than 90 degrees.
2. Raise your left leg slowly and keep it straight. Stretch the leg and hip joint for 30 seconds, then slowly lower it. Raise your right leg in the same way. Times.
Step 8: Relieve your body muscles
1. Stretch your limbs, and use your 'X' type to lie on the floor pronely. Feet on your back and palms.
2. Apply force from the back of the back and raise the right arm and left leg. The part above the chest will also lift up. The elbow should be lifted to the same height as the ear. Hold it down for 5 seconds and slowly lower it. Lift the left arm and right leg, relieve the muscles of the body, repeat 3 back and forth.
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