1, thin shoulder yoga action
When doing push-ups, almost all the weight of your body is on your shoulders. Therefore, this kind of exercise is a very effective way to exercise shoulder muscles, which helps to relieve all kinds of back pain and relieve and eliminate the stiffness and tension of the back.
Action 1: Lie on the mat, straighten your hands, open your shoulders backwards, move your chest forward as far as possible, look up, relax behind your neck, keep your legs close to the ground, and exhale for 30 seconds.
Action 2: Tighten the coccyx and the inner thigh, sit on the floor, with your back straight, your feet touching the ground, and your legs close to the ground. Heels are opposite, pelvis is clamped, feet are squeezed hard, and arms support the ground. Hold for 2 minutes. Exhale and slowly separate your feet.
Action 3: Stretch the outside of your arm, cross your hands on your back, and exert your strength on your shoulders. Bend your legs to one side, put your left foot on your left arm, keep it for 2 minutes, and breathe evenly.
Action 4: First do an improved push-up, with your knees on the ground, your palms in a straight line with your shoulders, your shoulders raised and opened, and your head in a straight line with your knees, 10 second, and your breathing should be balanced. Repeat 3 ~ 5 times, and gradually become 30 seconds each time.
Action 5: Sit on the mat, open your legs 70 degrees, hook your feet, turn your body to one side to the limit you can bear, touch your right toe with your left hand, and extend your right hand backwards. Hold for 30 seconds and turn to the other side.
Action 6: straighten your body, put your feet together and stretch your hands forward. Exhale with the spine as the fulcrum until the back and legs are at right angles. Throughout the process, two eyes always looked at their hands; Breathe naturally for 30 seconds. Restore the upright posture and repeat the action for 5 times.
Action 7: Sit on the mat, head back, neck relaxed, legs straight, hands behind your back, fingertips forward. Lift the hips, lift the wide joints of abdomen and chest upwards, align the neck with the spine, and make the whole body in a straight line from head to toe. Hold 10 second and breathe steadily. Repeat 3 ~ 5 times, each time slowly reaching 30 seconds.
2. Weight loss exercise
Action 1: Hip lift in standing position (20 times left and right)
Target muscle: gluteus maximus
Move: stand with your stomach in, contract your hip muscles, stretch one leg backward, and repeat the next time after a short pause at the highest point. Practice one side, then practice the other.
Note: Always keep your abdomen tight during exercise, and avoid shaking your waist when your legs stretch backwards.
Action 2: arrow squat (10 times or so)
Target muscles: quadriceps femoris and hamstring.
Action: Stand back and forth with your feet apart, tighten your abdomen and squat at a constant speed. Practice on one side and practice on the other.
Note: when squatting, avoid the knees of the front legs exceeding the toes, keep the thighs and calves at 90 degrees when the body is at the lowest point, keep the trunk upright, and slightly abdomen the whole time.
Action 3: Rowing by hand (20 times)
Target muscles: flexibility of latissimus dorsi and shoulder and arm.
Action: Hold your chest and abdomen, raise your hands horizontally, and row your hands to the back of your body along both sides.
Note: Keep your hands close to your chest and diaphragm, and abdomen. Keep breathing smoothly during the movement.
Action 4: Stretching with both arms (20 times)
Target muscle: pectoralis major
Action: Stand with your feet shoulder width apart, fold your arms to both sides, bend 90 degrees in front of your chest, and then extend upward.
Note: Don't spread your elbows when exercising. Stretch up as high as possible. Never separate your elbows for the height of upward stretching, so you can't exercise your chest muscles.
Action 5: Side lift with bare hands (20 times)
Target muscle: deltoid middle bundle (shoulder)
Let's move: stand with your chest out and abdomen in, make fists with your hands and put your arms at your sides. Do side lifts and repeat 20 times.
Note: avoid shrugging, hold your chest out, hold your head up and abdomen in, and move your arms up and down in a controlled way.
Action 6: Stand and turn (10 times or so)
Target muscle: deep muscle of waist and abdomen.
Move: Keep your feet shoulder-width apart and cross your arms on your chest. Turn the upper body horizontally to the shoulder line perpendicular to the pelvic line, slowly return to the starting position, and then rotate to the other side.
Be careful: chest out, head up and abdomen in. Avoid inertia, move slowly and controlled, and carefully experience the process of stretching and contracting abdominal muscles.
Action 7: Roll the abdomen on the mat (20 times)
Target muscle: rectus abdominis
Action: lie on your back, put your hands on your side shoulders, slightly retract your jaw, and complete the belly roll. Repeat 20 times.
Note: Always keep breathing smoothly, avoid excessive increase of abdominal pressure, and put your hands on the opposite shoulder to enhance the stability of your movements.
Action 8: Stretch (10 times or so)
Target muscles: Stretch back muscles.
Move: Stand back and forth with your feet and your right hand above your head. If you want to bend your right side, stretch the muscles of your left back.
Caution: Pay attention to stand firm and control the stability of your body. Don't swing back and forth.
Advice to Bian Xiao: Competition is a good stimulus. You can use your lunch break to invite colleagues to do 20 minutes of fast fat burning exercise and weigh them regularly to see who has the better slimming effect, so as to motivate yourself to slim down to the end.