All twisting movements can * * * abdominal oblique muscles, tighten the "lateral muscles", and achieve the effect of thin waist. In addition, the flat back extending upward pushes the chair surface with the strength of the ischium while exhaling, and extends the top of the head to the ceiling. This action must use transverse abdominis muscle and oblique abdominis muscle to strengthen the muscle strength of pectoral muscle and strengthen the back.

Bend your knees and twist: think about the principle of "screwing" and slowly twist the upper body one by one.

Support your hands behind your back and straighten your back.

After completely twisting the past, you can let go of the support of your hands and maintain this posture with your abdominal muscles.

Advanced movements of bending knees and twisting.

People with better flexibility can do the previous set of actions again. This time, straighten your legs, lean forward and rest one hand on the back of the chair.

Flat back extension

Sit in a chair, press down with the strength of the ischium (pelvis supporting sitting posture), and extend the top of your head upward toward the ceiling.

Stretch down and up at the same time, keep a straight back posture, do not hunch, do not bend your back, and sometimes push your hips and head.

Transverse torsion

Pay attention to keep the upper body straight, slowly twist from pelvis to shoulders, and finally the head, and exhale after each turn. It is like an "upward screw". Every time you spit, every time you inhale, your chest will be lifted up.

Improve one section.

Don't twist the whole upper body at once, especially don't twist your head and shoulders first.

The article is taken from Sancai Culture Publishing House, Fitness, a chair is enough! Stretching, exercising and shaping are as simple as that! 》