Practice is self-evident. Many players keep in shape, just like Welsh star Ryan Giggs. The following is for everyone to introduce, the whole body is thin, and it is effective to persist in practice.

One or seven days:

1, down dog type

Step 1 Stand with your feet together, straighten your legs and bend down until your hands are close to the floor, your back is slightly arched, your face is placed on the surface of your calf, and your hips are raised as much as possible.

Step2 Stretch your arms forward and make a dog pose. Keep your back straight and in line with your arms. Raise your hips as high as possible and keep your legs straight.

2. Sit forward and bend

Sitting posture: the left leg is straight on the ground, the right leg is bent, the sole of the right foot is close to the left thigh surface, the left foot is hugged with both hands, the forearm is close to the floor, the shoulder is slightly arched upwards, and the forehead is placed on the left knee.

3. Stretching type

Lie on your back, land on your back, put your arms straight at your sides, your left leg straight in front of your body, your right leg straight on your left, your right foot on the ground, your legs at 90 degrees, and look at the fingertips of your right hand.

4, prone position

Lie on your stomach, land on your abdomen, keep your feet at a certain distance, keep your feet close to the floor, put your hands under your face and face to the right.

5. Curled type

Lie on your side, facing the left, with your feet together, your knees bent 90 degrees, your right leg stacked above your left leg, your head on your left arm and your right hand on your lower abdomen, and breathe naturally.

6. supine position

Lie on your back, land on your back, put your arms straight and naturally at your sides, spread your feet on the floor and breathe naturally.

7. Sit down and lift your legs.

Sitting posture, the right leg is bent, the heel of the right foot is close to the lower part of the left hip, the left leg is straight and inclined upward, the left foot is hugged with both hands, the back is straight, the shoulders are open, and the other side is repeated.

Second, thin abdomen:

Bend your legs and abdomen.

Main parts: lower abdominal muscles. Keep your upper body still, put your hands on your sides and bend your legs and abdomen. When your legs are down, your legs are straight, but your feet don't touch the ground. Use abdominal control. Each group has three groups: 15 and * * *, with a rest of 30 ~ 40 seconds.

Leg lift

Main parts: upper abdominal muscles. Lift your legs and thighs, keep them perpendicular to your body, lift your upper body upward, keep your neck still, and don't lift your upper body too high. 20 ~ 25 people in each group, * * * three groups.

Alternate supine leg retraction

Main parts: lateral abdominal muscles. Put your hands behind your neck, bend your legs, and then push out one leg alternately. Push out the leg at a certain distance from the ground, but not too high, don't touch the ground with your feet, and then the other side. One elbow should be as close as possible to the knee joint when the other leg flexes. Control with lateral abdominal muscles. Kick each leg 15 times, divided into three groups.

The abdomen of the ingot (also called from both ends)

Main exercise area: abdomen. This action is done on the chair or beside the bed. First of all, you should put your hips on the edge of the chair, don't sit too much, keep your body tilted, support your body behind your hands and keep your body balanced. Then tighten the upper body and legs to the abdomen with the abdomen as the center, and the leg flexion range should be balanced. 20 times in each group, * * * three groups.

Third,

Action one

Step 1 Lie on your back, bend your knees, and keep your legs shoulder width apart; Inhale, make a fist (or a water bottle), straighten your arms up, make a 90-degree angle with your neck, and look at the ceiling.

Step 2 Exhale, open the scapula, open your elbows to both sides and put them on the ground; Inhale, lift your hips and back with your waist and abdomen, keep your thighs, hips and body in line, and look at the ceiling.

Slimming parts: arms, waist and abdomen

Action 2

Step 1 Open your feet back and forth, stand firm, keep your back straight, raise your arms, put your fist (or water bottle) on your chest, bend your left knee and stand on tiptoe.

The second step is to inhale, bend the right knee so that the right thigh is perpendicular to the calf, and press back. Keep your arms straight, perpendicular to your body, and look straight ahead. Switch sides after recovery. Say it again.

Slimming parts: arms and thighs

Action 3

Step 1 Stand with your feet shoulder width apart and make fists (or water bottles) with both hands; Inhale, bend your knees, squat until your thighs are parallel to the ground, keep your back straight, exhale, and extend your arms as far as possible.

Step 2 inhale, stand up straight slowly, stretch your arms forward, turn left, and look at the middle of your arms. Switch sides after recovery. Say it again.

Slimming parts: arms and thighs

Action four

Step 1 Stand with your feet shoulder width apart and make fists (or water bottles) with both hands; Inhale, bend your knees, squat until your thighs are parallel to the ground, keep your back straight, exhale, and extend your arms as far as possible.

The second step is to inhale, stand up straight slowly, straighten your arms forward, turn left, lift your left foot, make your thighs and calves at 90 degrees, and look straight ahead. Switch sides after recovery. Say it again.

Slimming parts: arms and thighs

Action five

Step 1 Separate your feet back and forth, stand on your left toe, keep your feet straight and your back straight; Inhale, make a fist (or water bottle) with both hands and lift it up 45 degrees.

Step 2 Exhale, recover, inhale, lift your left foot, make your thighs and calves at 90 degrees, turn left, put your hands next to your left hip, and look at your hands.

Slimming parts: arms and thighs

Action six

Step 1 Lie on your back and bend your knees; Inhale, straighten your arms up, grab your left elbow with your right hand and your right elbow with your left hand, and look at the ceiling.

Step 2 exert force on the waist and abdomen, with the body up and the back off the ground, keeping parallel.

Slimming parts: waist and abdomen

What you need is to consult a professional coach first, or watch relevant video tutorials before you start, because not mastering the essentials of movements is not only ineffective, but also some advanced yoga movements are harmful to your health.

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