You certainly don't want to spend a lot of time doing sports, then Xiaobian will introduce you to a thin waist exercise that only takes 5 minutes, so that you can get rid of the bucket waist in a short time.
▋Step 1 standing position
1. Open your legs to the same width as your shoulders, stand up the pelvis, tighten your abdomen and buttocks, press the shoulder blades down and lean back, relax your shoulders, your arms will hang naturally, and your upper body and the lower body will be on the same plane.
2, the left and right arms hanging on both sides of the thigh slowly swing to the sides, keep the arms straight, slide horizontally, swing to the same height as the shoulders, line up with the shoulders, and stretch the fingers to the sides.
3. After swinging to the sides of the shoulder, continue to swing your arms upwards. With the shoulder joint as the axis, turn the shoulder blades and swing the arms to the top of the head and balance them. Then swing your arms from the top of your head. The arm resumes its posture on both sides of the thigh, during which the arm is always stretched, the back is stretched upwards, and the legs stand straight.
▋Step 2 twists around
1, the feet are slightly open, the stride is shoulder width, the knees are straight, the pelvis is connected to the upper and lower body and placed on the same plane, the shoulders are relaxed, the shoulder blades are back and pressed down, the thorax is open, the arms are elbowed, hands Hips.
2, the pelvis alternately pours horizontally to the left and right sides, so that the waist is twisted to the left and right, the movement is slow, the head and shoulders should not be driven, the muscles of the abdomen and buttocks should be tightened, and the waist is twisted back and forth 10 times.
▋Step 3 twists before and after
1, the same legs open to stand shoulder-width, the pelvis stands up, the shoulders relax, the shoulder blades open the thorax, hands akimbo, first pour the pelvis slightly backwards, pay attention to the hips do not over-lift, the upper body try to keep Do not move.
2, then the pelvis is tilted forward, the buttocks are closed, and the muscles of the abdomen and buttocks are tightly tightened. The knees can be slightly bent. Also, try to keep the upper body posture as it is, and twist the waist back and forth 10 times.
▋Step 4 gyro twist
1. Open your feet to stand shoulder-to-shoulder. The pelvis is slightly tilted backwards, so that your knees are slightly bent, but your knees and heels should be relaxed. Do not apply strength and weight to these two parts. The upper body is straight, two 1. The elbows open the thorax and the hands are on the hips.
2, the pelvis is twisted from the right to the right. When the pelvis moves to the rear, it is twisted to the left, twisting in a clockwise manner, and the legs are also driven, but the upper body is kept straight.
3, and then twisted in the same way, but the direction of the pelvic tilt and the horizontal deviation, respectively, are twisted up and down to the right, then from the lower right to the upper rear, and finally through the lower left back to the oblique, Twist the waist 10 times.
▋Step 5 '8' word on the waist
1. Open your legs to the same width as your shoulders. The pelvis stands up and sinks vertically. The knees are slightly bent, the back is straight, the abdominal muscles are tightened, the shoulders are relaxed, the arms are bent and the elbows open. Support in the lower abdomen.
2, hold the abdomen with both hands, the pelvis swings to the upper right horizontally and twists, then feels around a circle and then swings the waist to the lower left, then twists to the upper left, and swings the waist 10 times in the '8' way. Keep your back muscles stretched up, and your legs will pull up and down, and sometimes bend your knees.
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