1) Hold the wall and press the chest and waist.

Stand one step away from the wall and raise your arms to hold the wall. Lean your upper body as far as possible to your predecessor, hold your chest high and lower your waist, and don't move your feet forward. Keep your chest against the wall and keep it for 4 beats before recovering. This action should be practiced frequently, so that the child can gradually form a posture of holding out his chest and pulling out his back.

(2) arms flip chest and waist exercises

Stand with your back to the wall one step away, turn your arms inward and lift the grip, then hold your head up to the highest, fold your arms inward as much as possible and stand upright. Keep 4 beats before recovery. Do it 6 ~ 8 times and pay attention to breathing naturally.

3) Hands back chest exercises

Open your legs, make fists with your hands, cross your fingers behind your back, then lock your shoulders behind your bones, lift your arms back to the highest position, stand up straight, and then restore. 2 dozen 1, do 16 times.

(4) Sit up straight back

Tie an object (not too hard) to the back of the chair, such as a ball. People sit on the chair L, with their hips as far as possible inside, their backs leaning against objects, their hands holding the back of the chair backwards, and then holding their arms as far as possible inside, holding their heads up and chest out. Four beats completed 1 time, 6 ~ 8 times.

(5) Chest expansion exercise

Open your legs, raise your arms horizontally in front, then open your arms to the side to expand your chest, and then restore them. Repeat this operation 20 times for 16. It is required to expand the chest backward quickly and with a certain strength, and hold your head up, chest out and abdomen in the process of chest expansion.

(6) Prone from both ends

Lie on the ground, straighten your knees, stretch your toes, lift your arms forward, lift your arms and legs from both ends at the same time, tighten your back muscles, and then restore them 8 ~ 12 times. It is required to clamp your legs and hold your head high when starting.

(7) Supine arch back: Lie on your back, pull your arms straight at your side, lift your back off the ground, hold your chest hard for 2 seconds, then restore it and do it for 8 ~ 10 times. When chest is required, the back is off the ground to the highest point, and the neck cannot be relaxed.

(8) Hold the stick around the shoulder: spread your legs, hold the stick with both hands slightly wider than your shoulders, hold the stick over your head, hold your arms back, put the stick on your back, and then hold your arms from back to front. Exercise 12 ~ 15 times. It is required to straighten your arms, chest and abdomen, and wrap your shoulders back and forth.

(9) crawling. Hands and toes on the ground, crawling on the ground like a baby. Distance from short to long, speed from slow to fast. Climbing in a straight line or in a circle is also acceptable. To prevent the handle from being worn, you can wear gloves and climb twice a day, each time 10 ~ 15 minutes.

(10) Rolling is lying on the bed and rolling for 5 minutes twice a day. To avoid dizziness, don't walk too fast.

(1 1) In Tai Ji Chuan, Tai Ji Chuan, it is required to drive the limbs around the waist, so that the waist is always in a natural and comfortable vertical state, which has a good corrective effect on hunchback.

(12) Stand naturally, turn your chest, put your hands on your hips, hold your head high, turn left and then right, and repeat for 30 ~ 40 times. To do this set of movements, try to hold your chest and abdomen as much as possible and turn around hard.

(13) Stand naturally with a stick, put two sticks with a length of 1 m on the back scapula, and hold out your chest for 20 ~ 30 times at the same time.

(14) put your arms on the bed and lie on the bed, with your shoulders close to the bed. Your head naturally leans back and your arms stretch and vibrate for 20 ~ 30 times.

To be honest.

Partial weight loss is more difficult. It is not easy to lose only the fat on your stomach. To lose weight all over the body, you can reduce abdominal fat. If you insist on running at a moderate or slow speed for 40 minutes every day, combined with a low-calorie diet, I believe it will be effective. I have some ways to reduce abdominal fat, but remember that aerobic exercise is the best way, that is, running for 40 minutes.

People often hear or see the words "reduce waist, abdomen and buttocks" in advertisements. In fact, local exercise can't reduce local fat. First of all, local exercise consumes less energy, is easy to fatigue and cannot last. Second, the function of fat is controlled by nerves and internal regulation, which is systemic. Unlike muscle training, you can lose fat anywhere. But where the blood supply conditions are good and conducive to fat consumption, you can lose weight.

People who exercise to lose weight often complain that it is difficult for them to achieve the ideal effect. In fact, there is nothing wrong with losing weight through exercise, but some of their ideas and practices are wrong. Although exercise can consume heat energy in the body, research shows that even if you exercise hard every day, as long as you drink more cans of drinks and eat more biscuits and cakes, the effect of losing weight will be greatly reduced or even wiped out. Reasonable diet and exercise are indispensable for dieters.

Some dieters quit every 30 minutes, which can achieve the purpose of aerobic exercise, but it has little effect on weight loss. Only when the exercise lasts for more than 30 to 45 minutes can the body fat be mobilized. In addition, only continuous low-intensity aerobic exercise can make people consume more excess fat. The view that "the greater the intensity and intensity of exercise, the better the weight loss effect" is wrong. During low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, which makes fat consume quickly. With the increase of exercise intensity, the proportion of fat consumption decreases accordingly.

I wish you a happy workout. If you have any fitness questions, you can ask our coach to answer them.