With props: long towels
Sit on a carpet or thin mat, with your legs together and stretch forward. Pay attention to straighten your knees and tighten your feet. Put the towel in the center of your feet, then hold both ends of the towel with both hands, while keeping your upper body straight, slowly pull the towel to the highest point for 30 seconds, and then slowly lower your legs at a constant speed. After a few seconds' rest, repeat it for 30 times, and the stovepipe effect is very good.
2. towel neck exercises
Props: soft towels.
Fold the towel into a fist-sized towel ball, then hold the towel ball with your neck and chin and squeeze it 10 times for 8 seconds each time. Repeated practice several times can tighten neck skin, modify neck lines and prevent neck wrinkles.
Step 3 turn the pillow into gymnastics
With props: a hard and thick pillow.
Lie flat on the carpet or thin cushion, put the thick pillow under your knees, then fold your calves and pick up the pillow, then lift your legs. Next, hold the pillow and turn it to the left and right respectively. When turning, use the strength of the side waist to drive the legs and pillows to rotate. Be careful not to let the pillow touch the ground. Turn left and right 15 times in a row as a group, and do three groups repeatedly, which can effectively burn the fat on both sides of the waist and the inner thigh.
4. Hold the pillow tightly and lift your legs.
Props: Soft thin pillow.
When watching TV, keep your thighs and calves in a 90-degree sitting position, put the thinnest pillow at home in the middle of your calves, and then slowly lift your calves to the highest position and keep still. Pay attention to straighten your knees and clamp your calves to prevent the pillow from falling off, so that you can burn calf fat effectively if you stay as long as possible. This is the unique skill of Japanese otaku to modify the leg lines. 5. mineral water bottles practice fragrant shoulders
Props: mineral water bottle filled with water.
Stand with your legs slightly apart, keep your back straight, and hold a mineral water bottle filled with water in each hand. Raise your arms to the top of your head at a uniform speed from bottom to top, and then lower them at a uniform speed. Do it 20 times in a row as a group and repeat it 3 times. Pay attention to using the big arm to drive the small arm to move, and at the same time, the wrist can't bend, and keep the movement route of the arms in the parallel plane of the body. If you use more and heavier mineral water bottles to reduce the weight, you can appropriately reduce the number of exercises and slow down the practice speed. In addition, you can also hold the mineral water bottle with both hands backhand to do lifting exercise, which is also helpful for exercising shoulder lines.
6. Japanese blanket fat burning method
Bring props: blankets
Fold the blanket or towel quilt into a cylinder, then lie flat on the floor, put the rolled blanket across your body, and then adjust your body position so that it is placed on the blanket near your shoulder blades. Take a deep breath, hold hands tightly at the same time, and straighten your arms to your head for up to 30 seconds. Be careful not to bend your elbow. Then take a deep breath and lower your arms from the left and right. Take a few deep breaths to relax your whole body, and then repeat it several times.
7. Sofa fat burning exercises
With the help of objects: sofa
Sit on the sofa in the most relaxed posture, lift your legs and do pedaling for as long as possible, and pay attention to using thigh muscles to drive calf movement. You can also use the flat side of the sofa to burn fat. Just sit sideways on the armrest of the sofa, keep it straight above the waist, bend your knees and press the sole of your left foot on the sofa side, and then swing your right leg up and down 1 min. Alternate your legs and do it 20 times each.
8. Sofa stretching
With the help of objects: sofa
When reading a book, you can lift one leg behind the sofa and do side lacing exercises while reading a book to extend the leg and waist lines. You can also keep this posture and do one-legged squat exercise, which can also effectively burn leg fat. Moreover, the soft sofa backrest will never hurt your ankles and heels. In addition, you can also use the sofa backrest to stretch the abdominal and back muscles, just press the lower back on the sofa backrest, slowly lower the waist until it reaches the limit position, keep it for 30 seconds, and then slowly lift the upper body.
9. Lift the sofa
With the help of objects: sofa
This is an improved version of sit-ups, which can more effectively eliminate the fat accumulated in the waist and abdomen. You just need to lie flat on the ground in front of the sofa (if you think the ground is too hard, you can put a thin cushion under your body), then put your calf flat on the sofa, then lift your upper body with the strength of your abdominal muscles as the axis, and at the same time straighten your arms and touch your feet. Pay attention to exhaling when you get up and inhaling when you lie down. Don't move too fast when practicing, but be standard and don't let your hips leave the ground all the time.
10. Wall stretching movement
Objects: walls
Stand up straight against the wall with your arms hanging naturally, and then stick your back, shoulder blades, hips and calves to the wall. The key to maintaining this correct posture is to tuck in the abdomen, which can naturally stretch the back muscles at the same time. In addition, you can sit up straight, lean back against the wall, straighten your legs, and then put the back of your head, back, shoulder blades and buttocks on the wall, so that you can naturally straighten your chest and feel the stretching feeling of erector spinae on your back.