Slimming is a girl's lifelong career, running, swimming, cycling and other aerobic exercise can most effectively burn fat, but due to the time, weather and venue restrictions, to be able to move at any time there is a certain degree of difficulty, but also do not let oneself become lazy!
In fact, as long as a rope + a chair, you can also move at home at any time, come and learn the following 5 simple stretching exercise!
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1. Improve the action of indigestion after meals Hold the rope in both hands, straighten it straight in front of the body, put your left foot in the rear, point to toe, and keep your body's center of gravity with your right foot.
Then breathe hard and stretch the hands one after the other until the rope is taut, and the muscles of the abdomen and back will have a palpable sensation of being pulled.
The left and right feet to change sides to do, repeat 8-10 times each group.
Note: Both hands must be kept straight, the body to face the front, shoulder to maintain on the same horizontal line.
2. Build Snake waist
Bend your knees and sit on the floor, with your feet bent, only your hips on the ground, and the ropes stuck to your feet and toes.
Both hands catch the rope, hook up the feet straight forward, the body backward dumping, V-shaped; repeat 8-10 times per group.
Note: Both legs and waist must be kept straight to the abdomen exerting force and maintain balance.
3. Leg stretching
Girls who need to walk frequently or often sit in the office encounter foot Problems, the former is excessive use of muscle and cause discomfort, the latter is due to poor blood circulation in the foot caused by edema, can be improved through the following actions.
Choose a chair suitable for your height, put your right foot on the back of your chair, and place your weight on your left foot, with a 90-degree foot. Put the rope into the right foot, with the left hand to catch tight, the body left side bending low, the left-hand elbow to the sky, and the right hand to grasp the ankle.
Change sides to do, both hands and feet also need to swap position.
Note: Both legs must be kept straight, the body should be completely facing the side, and the more close to the knee, the effect is better.
4. Leg Stretching
Can undertake the last action, the same to stretch the legs mainly.
Right hand on the chair to maintain balance, the body hit the side to the left, the rope into the left foot, and the left to catch tight. The left foot is raised next to the foot, and the muscles in the rear of the thigh and calf are pulled.
Change the edge and do it for 5-10 seconds.
Note: Both legs must be kept straight, the body should be completely face to side, leg elevation angle of 90 degrees or above is preferred.
5. Spine Exercise
Urban people sitting poorly, easy to make the spine problems, do the following action, can exercise the spine.
Fasten your feet with a rope, and then lie down in the direction of the floor with your hands vertically on both sides of your body.
Breathing hard, both the abdomen and the back of the force, two feet up, maintain 5-10 seconds down.
Note: Do not use your hands to support the floor to force, the angle of the two feet to lift 30-45 degrees is better.
Each of the above motions is repeated at about 8-10 times, and the number can be reduced according to actual needs.
In addition to the daily use of more than 5-10 minutes to do the above action, before and after the exercise can also do some simple stretching exercise, to relieve the muscle discomfort caused by exercise, while creating beautiful body lines, so that the body curve become more perfect! What sports do you do at home to lose weight?
