Warm-up exercise can consume some sugar, which can make you burn fat faster during formal exercise and enhance the effect of losing weight. Below I share a few methods about it. Let's learn them together. ? : Breathe completely? Abdominal position: about three fingers wide under the navel? When you lie down completely and practice breathing: 1 Spread your legs about 30 cm. 2. Put your hands easily next to your hips, palms up? When sitting and practicing full breathing, cross your legs in the most comfortable position, with your back straight, your thumb and forefinger in a circle, and the other three fingers straight and placed on your knees? ◎ Inhalation: Inhalation of gas through nasal cavity, through throat, trachea, lung and chest to abdomen can cause sympathetic nerve to contract blood vessels and glands. ? ◎ Exhale: I feel that the qi in the abdomen will be pushed upward, coming out from the abdomen, chest, lungs, trachea, throat and nasal cavity, and the whole body will relax, which can relax parasympathetic nerves and relax blood vessels and glands. Note: Inhale gently when inhaling, and exhale slowly when exhaling, with short inhalation time and long exhalation time. ? ◎ Stop: Hold your breath. Hold your breath and contract your abdomen, anus and buttocks when inhaling or exhaling. Women should also close the yin, which can stabilize their emotions and enhance their physical strength. ? ◎ pranayama: inhale once, exhale again, and then inhale and exhale in circles, mainly to adjust the individual's breathing rules. ? : how to warm up? ◎ Neck warm-up: Hands akimbo, back straight, legs together. Turn your head slightly forward, backward, left and right. Then turn right four times from front to left, then back to right, and then turn left four times from front to right, so that the shoulders and necks naturally relax. ? ◎ Shoulder warm-up: stand up straight, put your legs together, put your right hand down naturally, put your left hand on your left shoulder easily, turn from front to back for 4 laps, and then turn from back to front for 4 laps. Change the left hand to droop naturally, and put the right hand on the right shoulder easily. Turn four times from front to back, and then turn four times from back to front. ? ◎ Warm-up of chest and back: Hands akimbo, legs together, head, neck and shoulders contracting forward, tightening back. Then spread your chest back, relax your neck, push your elbows back as far as possible, and open your chest. Repeat this exercise 4 times. ? ◎ Whole body warm-up: stand up straight, put your legs together, put your hands and fingers together, point your toes up, and stretch your whole body as much as possible. To do this, repeat the exercise 3 times. ? ◎ Twist warm-up: open your feet shoulder width, hold your hands and fingers on your chest, and open your elbows shoulder height. Twist your back to the left to keep it straight, and then twist it to the right. ? ◎ Turn your hips to warm up: put your hands on your hips, open your feet shoulder width, slowly turn your hips from left to right for 4 laps and straighten your knees, and then slowly turn your knees from right to left for 4 laps. ? ◎ Shake hands to warm up: Hands naturally swing backwards 10 times or more. ? ◎ Warm-up by kicking: stand upright with hands akimbo, kick the left leg forward 10 times, and then kick the right leg forward 10 times. ? Five main points of:? 1, at your own pace? The key to fitness and warm-up exercise is to talk to your body and enjoy it at your own pace. Those bad movements and difficult movements are all manifestations of your imbalance and deviation. If you do it at your own pace, your body will be balanced bit by bit, and those movements that are not well done and difficult to do will naturally be mastered. ? 2, the action should be slow? The essence of fitness and warm-up exercise is to exercise slowly. Relaxation exercise makes the body "feel relaxed" and enter a relaxed state. So the tension of the body will be relieved, and breathing and consciousness will be easily linked. ? 3. Breathe gently? Another key is to breathe gently. If the movement and breathing are carried out together, the softness of the body will be several times stronger than that when only exercising. But at first, the body will be a little stiff and breathing will not be smooth and comfortable. At this time, the most important thing is to practice only the movements of the limbs. ? Secondly, exhale consciously when doing actions, and then further synchronize breathing with actions. This step by step into the next step. ? 4. concentrate? If you turn your consciousness to your body, then for yourself, your comfortable range and your limit will be transmitted through your body. Moreover, when the action is still, if you focus your consciousness on the place affected by * * *, you will concentrate a lot of * * * and energy in that place, and the effect will be further improved. ? 5. integrate action, breathing and consciousness? When you forget the passage of time and indulge in an event, unconsciously, action, breathing and consciousness will be integrated. At first, it is difficult for you to do all three at the same time. Gradually, slow movements, slow breathing, and concentrated consciousness will be integrated. ?