1, thin waist yoga action
1, knee displacement type
Put your hands and knees on the ground. The width of your hands is the width of your shoulders, and the width of your knees is the width of your pelvis. Your knees should also be placed directly under your pelvis.
The abdomen and back should be flat and keep parallel to the ground from beginning to end. Support the floor with your palm, so that your head will not be buried between your shoulders.
Stretch your left foot away from our limbs, pay attention to keep our body balanced, and try to lift your body when you take a deep breath.
Bend your legs slowly, put your right hand on the ground again, then change your posture and rest your ass on your heel. After the break, go back to the action 1 and start this action from the other direction.
Action effect:
By strengthening the transverse abdominis muscle, the effect of slimming waist can be achieved. Transverse abdominis muscle, from the spine to the navel, is in the form of abdominal band, which surrounds the waist muscles.
While creating a correct posture, it can effectively reduce the pain in the waist.
2. Support your feet with both hands.
Action essentials:
The focus of the exercise is our waist. Pay attention to keeping the rhythm of breathing when practicing. Through this type of exercise, we can also exercise our shoulders well.
Relax your hands and put them on the right side of your right leg Bend your left knee, put your legs together and lift your hips. So your body is still twisted.
Bend your arms, with your right hip on your right elbow and the outside of your right knee on your left elbow.
Move your center of gravity to your hands, your feet off the ground, and your left foot straight back.
Keep this action, take five deep breaths and then relax.
3. Camel style
Efficacy: thin waist, correct posture, improve metabolism, eliminate fatigue, tonify kidney and relieve backache.
note:
People with high blood pressure, low blood pressure, migraine and other diseases, or people with low back pain and physical discomfort, try not to do it reluctantly.
Legs together, kneeling on the ground, pelvis upright, upper body and thighs in a straight line, thighs and calves at a right angle of 90 degrees, straighten upper body, bend elbows with both arms, hold lower back with both hands from behind, stand on tiptoe, and breathe 1 time.
Inhale, lift the abdomen and chest upward, then exhale, slowly press your hands on your lower back, so that your back extends further to your upper back. Tilt your eyes forward, and don't lean forward too much, so as not to press your bent over.
Inhale again, extend your left hand directly up, pull up your abdomen and chest, look at the fingertips of your left hand, push your thighs forward, and tighten your hips, but don't bend back.
Keep your whole body in this position, put down your straight left arm, hold your left heel from the back with your left hand, and your line of sight will also drop. Twist your head to the left, and continue to press your waist with your right hand to stretch your waist and abdomen.
While inhaling, stretch your right arm upward, twist your head backwards, look at the fingertips of your right hand, pay attention to the right and left arms as much as possible in a straight line, and hold your left foot with your left hand to keep your whole body balanced.
Then in the same way, put down your right hand, hold the heel of your right foot, keep your feet straight, put your feet on your back, put your feet up, stretch the front side of your body backwards, including thighs, abdomen and chest, keep your throat straight, and breathe for 5 times.
Release your left hand, press your lower back, push forward slightly, let your waist and thighs lean forward, slowly lift your body and return to the posture of 1. When recovering, move as gently as possible to avoid stretching your body.
4. Side triangle extension type
Legs are 3 times shoulder width apart, and the right foot turns outward to the waist. Inhale and exhale, bend your upper body to the right, press your knees with your right hand, stretch your left hand upward, look up, and look at the fingertips of your left hand. Then continue to tilt, grab the back of your right foot with your right hand, and keep your left arm parallel to the ground for about 8 seconds. Inhale, return to the original position, change sides and repeat the same action.
5. Chair style
Legs together, feet aligned, palms open forward. Inhale, at the same time, extend your hands to the top of your head in a circular motion, tighten your abdomen and buttocks, lift your heels, and extend your whole body upward. Exhale, bend your knees, lower your heels, and gently lower your arms forward until they are parallel to the ground. Pay attention to straighten your spine when you do the action.
2. How to lose weight in summer is the most effective?
1, control food intake and eat healthily.
Most of the reasons for obesity are because they usually eat too much and like to eat greasy things. Therefore, if you want to lose weight, you must start with diet. First, we should pay attention to our food intake. We should not eat too much high-calorie food, stay away from fat and greasy things, and we should not eat too much at ordinary times. We should set ourselves a certain amount.
When eating, put down your chopsticks when you are eight points full. This is the most suitable amount of food. Secondly, a healthy diet is also very important, which can help you keep your weight. Usually, you can pay attention to eating more fruits, vegetables, lean protein and whole grain foods, which will help reduce the formation of body fat.
2. Increase aerobic exercise
The so-called aerobic exercise, such as running, mountain climbing, cycling, hiking and other sports, can burn fat most. So in normal times, you can increase the amount of these exercises. However, it should be noted that these exercises need a long time to persist, and there is no obvious effect for several months. MM who are eager for success, please don't ignore the role of time.
Step 3 drink plenty of water
Summer is a season that needs to drink more water, especially for MM who wants to lose weight. Remember to drink more water a day. Water supplement can not only make your skin more elastic and shiny, but also promote the excretion of toxins in the body, which has a good diuretic effect.
Step 4 sleep more
Adequate sleep is also a good way to lose weight. Only adequate sleep can help people recover their physical strength, prevent heart disease and lower blood pressure. The most important thing is that it can also affect the secretion of hormones in the body to decompose fat and promote fat burning in the human body.
5, improve muscle tension
Whether the muscles are tight or not is very important to the degree of obesity. If you find that your body shape has not changed significantly after losing weight, it means that your muscles have not been stretched and elongated at all. Because you can go to the gym to do some strength training, you can exercise and stretch your muscles, and your body lines will become more slender.