10 minutes to lose weight perfectly. To train the body's motor function at the fastest speed is nothing more than exercising the so-called "pillar". As long as you follow the instructions below, you can lose weight perfectly in 10 minutes. Let's see how to do it!
10 minutes perfect slimming 1 time: 10 minutes only.
When I first look at people, I always look at the way they walk. A well-trained body can transfer energy from the trunk to the limbs. The stronger your body's ability to transmit energy, the more efficient your movements will be.
If you want to train your body's motor function as quickly as possible, there is nothing better than exercising what I call "pillars". "Pillars" include the stability of shoulders, trunk and hips. Together, they form the central axis of body movement. If your support lacks strength, especially the stability of your hips, energy will "slip away" from your hips and other parts of your body will weaken. On the contrary, building a strong support can make you better in sports than before-you will improve your performance quickly in every training.
According to the following instructions, cycle training, from one exercise to another without rest, exercise for three days a week, and take at least one day off after each exercise. Each cycle takes about ten minutes, so if time permits, you can practice one more group. If you exercise every Monday, Wednesday and Friday, do one group on Monday and Friday in the first and third weeks of each month, do two groups on Wednesday (1/2/ 1 cycle), do two groups on Monday and Friday in the second and fourth weeks, and do one group on Wednesday (2/1/cycle).
Perfect posture
Sitting in the office for a long time will lead to muscle imbalance and it is difficult to make various movements during exercise. Most training courses have aggravated this problem. This training program teaches you to readjust joint points and rebuild the key links of body movement: hips, trunk and shoulders.
A flat abdomen
A thin waist and a thin abdomen mark a truly healthy body. To this end, you need a healthy diet and exercise to enhance your strength and stability. Exercising your abdomen through this training plan can help you lose weight better and exercise your waist and abdomen muscles.
High performance body
One of the exercises in this plan, the Russian rotation of the balance ball, can exercise the trunk and strengthen the flexibility of the spine. All these contribute to the explosive power of the body in daily sports and will give you great help in various sports.
1. Exercise chest, shoulders and abdomen.
Put your hands on the ground like push-ups and put the energy ball on the outside of your right hand. Put your right hand on the ball, then lift your left hand off the ground, balance it with your right hand on the ball, and then put your left hand on the ball. Next, slowly put your right hand on the floor on the right side of the ball, keep your left hand balanced on the ball, and each hand completes a calculation.
Exercise plan: do it 8 times in the first week, 10 times in the second week and 12 times in the third and fourth weeks every month.
2. Lift the bridge with one hand
Exercise your shoulders and torso.
Prone, the posture is similar to push-ups, but the forearm is placed on the ground, the elbow is directly below the shoulder, and the forearm is at a 90-degree angle with the upper arm. Keep the torso stable, raise your right arm and point straight ahead, stay for 1-2 seconds and then put it down. Then raise your left arm and point straight ahead, stay for 1-2 seconds and then put it down.
Exercise plan: do it 8 times in the first week, 10 times in the second week and 12 times in the third and fourth weeks every month.
3. Side bridge lying
Exercise your shoulders and torso.
Lie on your left, with your forearms on the floor and under your shoulders. Feet together naturally, back straight, ankles and shoulders in a straight line, head straight naturally. Stop 1-2 seconds, then put down your body and finish it once. After repeating the corresponding number of exercises, switch to the right.
Exercise plan: Do 8 exercises on the left/right side in the first week of each month, 0/0 in the second week, and 0/2 in the third and fourth weeks.
4. Balance ball traction leg flexion
Exercise the abdomen and groin.
Put a balance ball in front of the fitness stool, sit on the ball with your back to the fitness stool, put a sponge roll (or a rolled towel) between your knees, lie on the balance ball, stretch your hands backwards, and hold one end of the fitness stool to keep your body balanced and stable. Then turn your back to the balance ball, slowly lift your hips, put your knees against your chest and stop. Put it down slowly, don't touch the balance ball with your legs, and finish it at once.
Exercise plan: do it 8 times in the first week, 10 times in the second week and 12 times in the third and fourth weeks every month.
5. Lift the balance ball with one leg
Exercise leg tendons, thigh muscles and back muscles.
Lie flat on the floor, put your hands on your sides naturally, put your left heel on the balance ball, bend your ankle, and point your toes at the tibia. Bend the right leg against the chest, keep the posture of the right leg unchanged, exert force on the muscles at the back of the thigh, slowly lift the hips and back, leaving only the head, shoulders and arms against the floor (still in a straight line from the head to the left heel), put down the hips, repeat the exercise for a corresponding number of times, and then change the right leg and repeat the exercise.
Exercise plan: Do the leg 8 times in the first week, 0/0 times in the second week, and 0/2 times in the third and fourth weeks every month.
6. Bend over and sit on a stool
Exercise the external oblique muscles of trunk.
Lie on the fitness stool to the left, bend your legs and move your body outward until your torso is outside the stool. In order to keep balance, you can hook the stool with your feet, or let your partner sit on your feet, put your hands behind your head, bend over slowly, bend to the limit (be careful not to touch the floor with your arms), lift your body, and then switch to the right to repeat the exercise.
Exercise plan: do it 8 times in the first week, 10 times in the second week and 12 times in the third and fourth weeks every month.
7. Russian rotation of the balance ball
Stretch the hip muscles and exercise the trunk.
Install a handle on the stretcher and place a balance ball under the weight plate. Lie flat on the balance ball, hold the handle with your hands straight up, keep your arms straight, turn your shoulders to the left parallel to the floor, then return to the starting position, turn your shoulders to the right, and repeat the exercise for corresponding times.
Exercise plan: do it 8 times per side in the first week of each month, 0/0 times in the second week, and 0/2 times in the third and fourth weeks.
8.Mini with knee traction
Exercise thigh muscles.
Wrap the tension band around your ankle, pull it above your knees, spread your feet slightly wider than your shoulders, and squat slightly until you feel the tension band pressing the outside of your thigh. Put your feet flat on the floor, keep your left leg still, turn your right knee inward, then return outward, repeat the exercise several times, and then repeat it with your left leg.
Exercise plan: Do the leg 8 times in the first week, 0/0 times in the second week, and 0/2 times in the third and fourth weeks every month.
10 minutes perfect slimming 2 slimming yoga is a common way to lose weight now. Many women will choose slimming yoga to help them lose weight. Because slimming yoga can not only lose weight, but also cultivate the mind, which is of great help to women, so it is loved by women. Then, when you first came into contact with slimming yoga, you didn't know much about slimming yoga posture. Then, let's study together.
It is nothing new to use yoga to achieve slimming effect, but the most important thing in practicing yoga is persistence. The following is the method of seven-day slimming yoga for your reference.
On the first day of slimming yoga, breathing creates spiritual oxygen. Find a place where you feel comfortable (you can lie down and sit, but you must let your whole body relax), gently close your eyes and start to take a deep breath. When inhaling, make your abdomen contract, and when exhaling, feel your breath brought to your spine. In the process of breathing, you should feel in a good mood, put aside all other thoughts and imagine the most beautiful picture in your memory for about five minutes, then open your eyes.
On the second day of slimming yoga, neck exercise awakens brain vitality. Dry your face with your hands, thinking that your loved ones' hands are touching you and your thoughts are moving at will. Then comb your hair from front to back with your fingers. After the action, use yoga breathing to adjust your body to relax, let your shoulders relax, turn your head left and right three times, then lean back and forth, and try to reach the position three times. Finally, try your best to spit out the polluted air in your chest to ensure that you become refreshed.
On the third and fourth days of slimming yoga, double slimming training. After calming down, first stretch your shoulders backwards and pull the muscles on both sides of the spine, then stand with your legs slightly apart and your hands crossed backwards to support each other. Keep 15 seconds, twice a day, four times a day, from straight back to bending the upper body forward as far as possible, to see if it feels as light as a swallow.
On the fifth day of slimming yoga, find the sweetness of sleep. I didn't expect breathing to cure insomnia. Before going to bed, sit on the bed with your legs crossed, keep your spine straight, then press your thumb on your right nostril, breathe through your left nostril 1 2 minutes, and relax. When your heart feels clean, lie down and sleep with your right body (remember, use your right body). I believe you can get rid of insomnia as long as you insist.
On the sixth day of slimming yoga, you will become a confident person. Lie flat on the bed, feet together, toes forward, arms over your head, shoulder width, arms along your fingertips, elbows straight; Stretch your legs along your toes again, hold for 10 second, and then resume normal breathing. This action can stimulate the circulation and breathing in the body and improve your self-confidence.
The seventh day of slimming yoga, hunter-like attention. Lie flat on the bed with your hands in front and palms facing each other. After reaching too far, bend your right foot straight to the inside of your left leg 10 second. Don't feel compelled during exercise. This will stretch your shoulders, arms and back, and help improve your attention and external image.
Expert tip: Women should pay attention that even if yoga has many blind spots, it will do harm to the body.
Let's take a look at 10 taboos for women when practicing slimming yoga.
Weight loss yoga taboo 1: Do not do yoga within one hour before and after meals. Yoga requires bending and twisting of the body, so don't do yoga before and after meals 1 hour, and it's best to eat less before doing yoga to avoid increasing the burden on the stomach.
Taboo 2 of slimming yoga: Mood fluctuation is not suitable for practicing yoga. Yoga is a kind of physical and mental exercise. If you are angry, anxious, nervous and tense, you'd better not practice yoga to avoid injury. Only when your muscles are soft can you practice yoga healthier and safer.
Slimming Yoga Taboo 3: People with blood coagulation diseases should avoid practicing yoga. Yoga requires posture and limb stretching and twisting, which may lead to decreased peripheral blood flow and more likely to lead to serious blood coagulation and cardiovascular diseases.
Taboo 4 of slimming yoga: high intraocular pressure and high myopia are not recommended. Bending forward or standing upside down will increase intraocular pressure, so it is not recommended for people with high intraocular pressure and high myopia to practice yoga.
Taboo 5 of slimming yoga: epilepsy and cerebral cortex injury. Many actions of yoga involve stretching the neck. If there is epilepsy or cerebral cortex injury, stretching the neck by bending forward and leaning back may induce seizures.
Slimming yoga taboo 6: osteoporosis, be careful when practicing. Some yoga moves must support the weight of the body with limbs such as hands or feet. If there is osteoporosis, it is likely that the strength of the core muscle is not well trained, so that it is accidentally broken when supporting the elbow.
Taboo 7: Pregnant women should be careful when practicing yoga. Although there is so-called yoga for pregnant women, it refers to people who practice yoga for a long time. If they haven't practiced yoga at ordinary times, it is recommended that they do it after 12 weeks of pregnancy, and the doctor will assess that they are in good condition during pregnancy.
Slimming yoga taboo 8: people with spondylolisthesis and disc herniation should avoid excessive waist bending. "Japanese worship" is one of the most basic movements of yoga. Practitioners must bend down. At this time, people with spondylolisthesis may cause the spine to slip again because of this action. Or there is disc herniation, or it may be that the nerve compression of the lower limbs is more serious because of careless bending.
Taboo 9 of slimming yoga: After several classes, I feel sore joints and tendons, which may not be suitable for practicing yoga. Some people are born with poor physical flexibility, and yoga is to train physical flexibility and muscle strength extension. If joint pain or tendon inflammation occurs after each yoga practice, it may be that the body is not flexible enough to do yoga.
Taboos of slimming yoga 10: poor physical condition, early recovery from serious illness and early fracture, not suitable for practicing yoga. Yoga needs good physical condition to achieve the effect of exercising physical function and muscle groups. If you are in poor health, your muscles, joints and ligaments can't exert their strength, and you are easy to get hurt when practicing yoga.
After reading my introduction above, do you realize that slimming yoga is not difficult? As long as you persist, you will soon achieve your goal. At the same time, we should also see that slimming yoga is actually taboo. Be sure to do slimming yoga according to the advice I give you, so as not to get hurt because you don't understand it, and the loss will outweigh the gain.