One of the principles of stretching muscles and stretching iron in the body is to do it in a warm state, and bathing time is undoubtedly the best choice. Adjust the water temperature to 39~40? Immerse your body in the bathtub 15~20 minutes is appropriate. While the body is warm, doing relatively static stretching exercise is very effective for weight loss, fat burning, detoxification and beauty! So, what can you do in the shower? Come and have a look with me.

Stretching exercises of muscles behind thighs

Sitting in the bathtub with one leg bent and the other leg straight, hanging on the edge of the bathtub or on the wall. Hold your hands on the edge of the bathtub, expand your chest, straighten your back, lean forward, fully stretch the muscles behind your thighs, and exchange your left and right legs for 30 seconds.

Error demonstration

Don't bend over when you lean forward, and don't hold your chest. Even if your body is stiff and you can't lean forward at a large angle, make sure your back is straight.

Gluteus maximus exercise

Sit in the bathtub, lift your right leg, bend your knees, and press your feet against the inner edge of the bathtub. Lift your left ankle and put it on your right knee. Hold your hands on the edge of the bathtub, open your chest, straighten your back and lean forward. Note that the left leg and calf are parallel to the shoulders. Switch left and right legs for 30 seconds.

Upper back muscle exercise

Sit in the bathtub with your knees up and your right hand holding the edge of the bathtub on the left side of your body. Straighten your right arm, rotate your upper body to the right and fully stretch your right back. Switch left and right directions for 30 seconds each.

Error demonstration

Pay attention to where your arms hold the edge of the bathtub. The arm grip is probably in the front, the strength is probably very small, and the effect is not obvious. Try to hold the back edge, which is good for stretching the back!

Chest exercises

Kneel your legs in the bathtub, keep your hips straight, put your arms on your back, hold the edge of the bathtub tightly, pay attention to keep your arms straight, and then move your elbows as if they are infinitely close, so that your chest can expand backwards as much as possible. Lift your neck and head, and hold this position for 30 seconds.

Body side rib muscle exercise

Kneel in the bathtub, grab the edge of the bathtub with both hands, stand up with your elbows, straighten your back, expand your chest backwards and press it to the water. This group of exercises can exercise the rib muscles on the side of the body and have a good correction effect on bad sitting posture such as hunchback. Keep your body forward for 30 seconds.

Combined gluteus maximus exercise

Stand in the bathtub, stretch out your left leg, step on the edge of the bathtub, support your hands on the edge of the bathtub, and fix your right leg in the bathtub to prevent your body from slipping and slowly sink into the inner side of your left knee. Switch left and right directions and practice for 30 seconds each.

Lower back muscle exercise

Sit in the bathtub with your elbow against the wall and your other hand holding the edge of the bathtub. Hold your arm attached to the wall high, perpendicular to the ground, and then bend your elbow, which is directly above your head, and stretch your side against the wall. Practice left and right for 30 seconds.

Shoulder joint muscle exercise

Stand up straight, then tilt your hips, bend your upper body downward, and touch the edge of the bathtub with your hands shoulder-width apart. Slowly bend your knees, expand your chest, straighten your back muscles, slowly press your head into the space between your arms, and stretch the muscles around your shoulders. Hold for 30 seconds.

Inner thigh muscle exercise

Stand in the bathtub, with your body facing the bathtub, open your legs, open your toes to your sides as far as possible, droop your waist, squat down just look pile, press your knees tightly on the inside of the bathtub wall, stretch your inner thigh muscles and keep exercising for 30 seconds. Pay attention to keep your body vertical to the ground and stand upright with your back and waist.

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