When you walk, you should hold your head high and swing your arms. Always hold your arms on your chest. Abdominal muscles are weak and easy to protrude. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse.

Second, control breathing.

Proper breathing helps to eliminate toxins and nervousness in the body, make people feel happy and maintain a beautiful posture.

Third, shoulder exercises.

Stand up straight with your feet slightly wider than your hips and your knees slightly bent. Keep your eyes straight ahead and your back straight. Take a two-pound ball or other object with the same weight in both hands and put it on your hips. Hold the ball in your right hand, straighten your arm and pass it to your left hand over your head. Put down your arms, return to your hips and start passing up and down again. The movement of arms looks like a spinning windmill. Repeat the passing action 20 times. Move slowly, not by impulse. Note: Don't pass the ball by moving your wrist. Keep your arms, back and neck straight so that you can pass the ball naturally instead of rolling it.

Fourth, leg lifts.

Sit on the edge of the chair, naturally separate your legs, lie flat on the ground, grab the edge of the stairs with both hands, lift your legs flush with your hips, push your feet forward together, put them down, and return to their original positions. Do this 5 to 10 times a day.

This exercise can make our upper arms, back thighs, buttocks and lower back lose weight at the same time.

Verb (abbreviation of verb) arch bridge

The so-called arch bridge refers to the posture of the human body forming an arch bridge. First relax and lie on your stomach, then straighten your back naturally. When you arch forward, support your whole body with your arms and soles, and keep your neck and back in a straight line. Then, slowly lift your hips until your body turns into an inverted V shape and keep your head between your arms. Keep this posture and relax yourself. Then slowly relax and return to the initial position. Do this 5 ~ 10 times a day.

The purpose of doing this is to reduce the excess fat in the arms, abdomen, back and legs and stretch our necks, shoulders and thighs.

Sixth, twist.

When doing this action, you can first consider choosing your favorite posture, either standing or sitting. The two effects are the same, just depending on personal preference. First, stand with your feet apart until they are shoulder width apart, with your arms straight back and shoulders crossed. Touch your left shoulder with your right hand and your right shoulder with your left hand. At the same time, the abdomen is closed, the trunk is twisted to the left, and it is still for 5 seconds, returning to the center position, and then twisting to the other side. Repeat this action 5 ~ 10 times a day. Then, sitting posture, legs in front, waist straight, people in a relaxed posture, slightly lift the jaw, neck up, respectively, to do appropriate torsion to the left and right. Do 5~ 10 groups every day for 2 minutes.

This is mainly to lose weight on our abdomen and back.

Seven, stand on tiptoe

Legs set at 90 degrees, heels fixed, toes swinging up and down repeatedly. This action can exercise the muscles of the calf and make the calf lines more symmetrical. Of course, for lazy mm, you can also choose drugs to lose weight or try to have fun.

At the same time, you can also exercise your abdominal muscles while sitting. Lift your legs together to a height of about 5 cm from the ground, and keep your legs suspended. Try to keep this posture as long as possible.

Eight, around the neck

Turn your head to the right while inhaling; Then bow your head forward, keep your chin as close to your chest as possible, and exhale at the same time; Then turn to the left and inhale at the same time. Repeat 5 times from left to right (as large as possible).

The purpose of this is to reduce neck fat, but also to prevent the occurrence of cervical spondylosis and promote blood circulation in the body.

Nine, calf movement

Sit against the wall with your back straight and your feet on the ground. Take a fitness stick weighing 16 pounds on your knee, about three inches from your knee. Lift the heel up and press the fitness stick with both hands, and repeat this action for 25 times.

Arm exercise

Exercise the inner arm: cross your hands, thumb down and arm forward. After standing for 2~3 seconds, put your hands back in reverse, and then stretch forward for about 2~3 seconds, slowly for about 10~20 times.

Make your arms tense: Shoulder with one hand and shrug constantly. The pressing hand keeps pressing down on your arm, especially the inner muscles of your arm. * * * 5 times in about 5 seconds.

Improve the relaxation of the inner arm: the hands and palms are staggered at the ears, stretching upward and exerting force, and relaxing after standing for 2~3 seconds. Exercise the muscles that you don't usually use, and at the same time you can give a positive attitude. * * * 5~ 10.