Easy to lose weight, plastic chest and abdomen two sets of magical small gymnastics, fitness can promote the metabolism of the body, this exercise can help us exercise well, exercise can relieve our mood, and keeping healthy is the first priority of exercise. Below I will show you the benefits of easy weight loss, plastic chest and abdomen 2 sets of magical little gymnastics.

Easy to lose weight, plastic chest and abdomen, 2 sets of magical small gymnastics, 1 1, weight loss circle plastic chest exercises (plastic chest gymnastics)

A:

1, please put a towel or slimming ring on your chest.

2. Using the strength of both hands, pushing the towel or slimming ring to the middle of the chest can fully exercise the pectoralis major and beautify the arm.

B:

1, put a towel or weight loss ring on your chest with your hands up and down.

2. Press the towel or slimming ring up and down to the chest with the strength of the arm up and down. This action has an absolute effect on people with imperfect chest line and breast shape.

Second, the weight loss circle thin abdominal exercises

1, please put one end of the safety handle of the weight loss ring on the belly that is most prone to obesity, and hold the other end with both hands.

2. Using the movement principle of mutual force between hands and abdomen, squeeze the weight loss ring to the abdomen, and squeeze it back and forth 12 times for one round. Please do three rounds. People with particularly obese abdomen can do 3-5 laps.

Third, pillow practice

[the first set of actions]

1, stand and raise the pillow with both hands.

2. Put the pillow behind your head. Repeat 8- 10 times.

[second set of actions]

3, standing, legs apart to shoulder width, hands on the chest.

4-6. Keep your center of gravity and move the pillow to your right, back and left. Repeat 8- 10 times.

[the third group of actions]

7. Stand with a pillow in your right hand.

8. Before stepping with your left foot, pass the pillow below your left knee. Hold the pillow in your left hand, stride with your right foot, and the pillow passes under your left knee. So, alternate left and right, * * * do 10 times.

[The fourth set of actions]

9. Sit on the ground, lift your left leg and pass the pillow under.

10, put down the left leg, lift the right leg, and put the pillow under the right leg. Repeat 8 times on each side.

Easy to lose weight, plastic chest and abdomen, 2 sets of magical small gymnastics, 2 pelvic weight-loss exercises, thin waist and abdomen.

Contraction of muscles improves abdomen.

Lie flat and spread your legs.

1, put your body flat, put a yoga mat or pillow on your hips, let your waist hang about 10 cm, bend your knees with your left foot, straighten your right foot, and naturally hang your hands at your sides.

2. Stretch your right foot to the right, as far as possible according to your personal ability, but keep your hips close to the mat or pillow to help the pelvis not tilt. After maintaining for about 10 second, switch legs.

Function: It can train the muscles in front, back and side of thigh and pelvic floor to contract, and can prevent and improve the problem of urine leakage.

Lie flat with your hips off the ground.

Lie flat, bend your knees, put your feet flat on the floor, and let your hands droop naturally. Use the muscle strength of your hips to lift your hips up, but don't clamp your hips, and keep them for about 5 to 10 seconds according to your personal situation.

Function: Imagine your tail rolling off the floor first and then relaxing, which can strengthen the muscle contraction of pelvic floor.

Put your feet up and lie down.

Lying on the ground, feet up, feet open, about the same width as the hip joint. Lift your left foot off the ground for about 10 ~ 15cm, pause for 2 seconds, and don't let the pelvis rise and fall.

Function: It can strengthen the muscle strength of buttocks, make the pelvic floor muscles more stable and have better contraction support, but when doing it, the pelvis should not leave the ground. If it is high and low, it is easy to tilt the pelvis.

Stretch and relax hip and waist muscles.

Hold your knees and bend your waist.

First, lie flat on your hips and put a pillow or yoga mat, so that your waist is about 10 cm from the ground. Put your right leg close to your knees and your right leg close to your chest. Hold 10 for 20 seconds and then change the left leg.

Function: It can relax the psoas muscle in the front of pelvis. If the psoas major muscle is too tight, the pelvis tends to lean forward.

Stick your hips against the wall and bend your knees.

Sit with your hips against the wall, bend your right leg and knees, keep your feet against the inside of your left leg, straighten your waist, lean forward a little, stretch your hands forward, and let your fingers touch the ground. Maintain 10 to 20 seconds according to your personal ability.

Function: Stretch the muscles at the back of thigh, and stick the buttocks to the wall, otherwise the pelvis will be connected in series. The waist should be straight because of stretching the muscles at the back of the thigh.

Hips against the wall, hands crossed.

Sit with your hips against the wall, palms together, waist straight and slightly forward. Your hands can help your feet get together for about 10 to 20 seconds, and your knees can stick to the ground as much as possible according to your personal situation.

Function: it can extend to the muscles of the inner thigh and pelvic floor to avoid over-tightening affecting pelvic inclination.

Move joints to improve soreness.

Abdominal contraction

1. Choose a hard chair with a cushion on it to avoid too much pain in the hips. The soles of your feet can naturally lie flat on the ground. Feet are hip width apart, palms are flat on thighs, and waist is straight.

2. Push the abdominal muscles inward and hold for a few seconds before pushing them outward. You can do 10 to about 20 times.

Function: It can strengthen the muscle strength of waist and abdomen and improve backache.

sidespin

Sit in a chair with your feet width apart from your hips, your feet flat on the ground, your hands flat on your thighs and your waist straight. Take advantage of the strength below the waist, turn left, turn according to your personal ability, slide naturally with your hands relaxed, stop for about 10 second, and then change sides.

Function: activate hip and waist muscles and increase flexibility.

Hip lift

The preparation posture is that the feet are spread as wide as the hips, the soles of the feet are flat on the ground, the cushions on both sides of the body are held with both hands, and the waist is straight. Lift your left hip with waist strength, hold it for about 2 to 5 seconds before changing sides, and don't fall from side to side.

Function: You need the strength under the pelvis, so this action not only moves the joints and muscles on both sides of the waist, but also increases the activity ability of the pelvic floor.