If you don't warm up well, you may pull a muscle. Exercise can help us excrete toxins from our bodies quickly, and moderate exercise can make us full of enthusiasm for life. There are many ways to exercise. Let's share the benefits of practicing a devil's figure.
Exercise the devil's figure 1 charming chest fitness.
Breast enhancement plan 1: put your hands together and press your palms against each other. When pressing, the pectoral muscles on both sides of the chest are tightened, showing a tight state, and relaxed after about 5 seconds. Repeat 10 times or so.
Breast enhancement plan 2: Brace your wrists on your chest, and put your left and right elbows together. After determining the stress on the chest muscle, the same as 1. But if excessive exertion leads to fatigue, it will be counterproductive. Breast enhancement plan 3: Straighten back muscles and straighten posture. Make a fist with your palm, and the inside of your elbow is close to your body. It's best not to leave your wrist, open your shoulders, keep your chest muscles and back muscles tense for 2-3 seconds and then relax. And it is repeated 10 times in the state of chest.
sexy ass
Hip augmentation scheme 1:
Answer: The body is in a kneeling position, with hands open and the same width as the ground.
B. Move the left knee as far as possible to the chest for 5 seconds, then slowly lift it (thigh 90 degrees), stop for 5 seconds and then put it down.
C. Repeat 30 times, and then switch to the other side.
Hip lifting scheme 2:
Answer: Lie on your back with your knees bent and your hands attached to your shoulders naturally.
B. Abdomen in, hip in, lift and inhale, pause for 5 seconds, and then put down the exhalation.
C. Repeat 30 times.
Slender long legs
Leg slimming scheme 1: lie on your back, raise your legs at right angles, bend your knees slightly, and then relax your muscles. Do it quickly 100- 180 times (increasing day by day).
Leg slimming scheme 2: lie on your back and pedal your bike. Kick faster, starting at 40 times and gradually increasing to 150 times each time.
Leg slimming scheme 3: Sit on the ground with your hands and feet apart, and turn your hands forward, left and right repeatedly, 10- 15 times each time. Lie on your back and relax your muscles completely. Repeat the whole set 3-5 times.
Leg slimming scheme 4: put one foot on the chair, bend to the opposite side at the same time, and touch your foot with your head, doing 10- 15 times. Then change your feet and do it.
Exercise 2: Twist the devil's figure.
Handstand fitness method
Handstand has always been a way for monks to keep fit and nourish their hearts. Medical scientists believe that people who often stand are prone to visceral prolapse, hemorrhoids, insufficient blood supply to the brain, lumbar spondylosis, foot swelling and other diseases. Proper handstand exercise can prevent all kinds of pain caused by standing. At the same time, it can improve blood circulation, make the brain awake, enhance visceral function and relax the body.
Backward adaptation method
From the point of view of modern sports science, walking backwards has many advantages. First, humpback can be prevented, especially for growing teenagers. If teenagers often walk backwards, they can keep the tension and relaxation of the waist muscles, thus improving the blood circulation of the waist, organizing metabolism and preventing functional low back pain. Second, it can increase the endurance of the knee joint and exercise the muscles and ligaments of the knee joint. Third, exercise direction, master balance, exercise the cerebellum in charge of balance, and increase and improve the flexibility and coordination function of the body.
Walk barefoot to keep healthy.
In ancient times, there was a physical therapy record of walking barefoot for a long time. Today, there is a so-called "plantar reflex" theory. Because the soles of the feet have sensory areas associated with visceral organs, barefoot walking can make the muscle fascia, ligaments, acupoints and nerve endings of the soles of the feet contact with the sand, grass and uneven pebble surface on the ground as much as possible, so that the sensitive areas are stimulated, and the signals are transmitted to the corresponding visceral organs and related cerebral cortex, and then to the effective organs, thus regulating the functions of various parts of the human body, and finally achieving the miraculous effects of health care, rehabilitation, disease prevention and auxiliary treatment.
Crawling fitness method
Practice has proved that crawling can make blood circulation smooth, and the weight of the body can be dispersed to the limbs, thus greatly reducing the burden on the lumbar spine. If you do crawling exercise for a certain time every day, it will play a therapeutic role in cardiovascular diseases and various obvious symptoms of spinal and lumbar diseases.
Walking in the rain to keep healthy.
Compared with walking in sunny days, walking in the rain has a special fitness effect. Its basis is that it can produce a large number of negative oxygen ions when it rains, which makes people feel relaxed and happy, helps to regulate nerves and eliminate depression. Moreover, gentle massage on the face and skin in drizzle can enhance the adaptability of the body to the external environment.