1, exercise slimming skills
1, warm bed
A bed can not only be used for sleeping, but also a good fitness tool. Because the bed can do many basic stretching movements, whether it is lying flat, sitting, lying on your side, or simply leaning against the wall to lift your legs, it is a good exercise, which is very helpful to relieve sedentary backache.
2. Sofa at home
Can sofas also be used for fitness? Of course, it can be a good tool to assist fitness! Don't sit on the sofa during the 5-minute advertising time, you'd better get up and do some exercise! Put your legs on the sofa and do ten sit-ups. Or sit on the sofa and do some leg stretching exercises, which can effectively exercise your bones and muscles!
3. Your desk
This table can be used not only for work, but also for doing exercises to change your mood when you are tired from work. Hold your hands on both sides of the chair, lift your body, straighten your feet and repeat the action of flattening your feet. These are not only effective but also quiet, and will not be found by colleagues sitting next to them!
4. School playground
Now is the winter vacation time for primary and secondary schools. How can you miss such a perfect playground in the school playground? Whether jogging or brisk walking in the playground near the school, you will feel youthful and remind you of many wonderful young times!
5. Hotel room
When you are on a business trip or traveling, the hotel room is also the best place to exercise. Although there is no equipment in the room, you can do mixed Pilates with music, which can not only exercise, but also help to adjust the time difference.
6. On the beach
If you want to show off your good figure and cram for the Buddha's feet when you get to the seaside, you can do this. For example, doing a set of yoga moves on the beach, because it takes more effort than usual to keep balance and complete the movements on the beach, and exercise will get twice the result with half the effort.
2, breathing slimming method
Standing breath
1. Stand, gently press your hands on both sides of the navel, breathe in the usual way, feel whether the abdomen is moving, and then deliberately use your mouth and abdomen to feel the breath.
2. Inhale deeply until the abdomen bulges, and then exhale slowly. Pay attention to control the time of exhalation and exhalation. Inhale for about 4 seconds and exhale for 8 seconds.
3. Repeat several times. If you don't feel much difference, you can try to open your feet slightly wider than your shoulders, stand with your hands akimbo, exhale while leaning forward, bow slightly, and then straighten your back and feel the linkage effect of abdominal breathing on the muscles of your waist, abdomen and back.
Supine breathing
1. Lie on your back, put your hands under your chest, take a deep breath through your nose and feel the movement of transverse abdominis.
When you feel the tension inside your abdomen, you can exhale through your mouth.
3. After you get used to it, try to hold your breath, don't spit it out too quickly, and then exhale it in small bites to practice. In practice, it is better to do abdominal breathing while twisting abdominal muscles.
Sitting abdominal breathing
1. Keep the meditation posture, relax the whole body, and after breathing naturally for a period of time, put your right hand on your navel and your left hand on your chest.
2. When inhaling, expand the abdomen outward to the maximum extent and keep the chest still. When exhaling, try to contract your abdomen inward and keep your chest still.
3. Cycle back and forth to keep the rhythm of each breath consistent. Carefully experience the fall of the abdomen together.