The fat on your body will always affect your appearance and mood, so you must try your best. The most effective? You don't have to work hard, you won't sweat all over, and soothing gentleness can be regarded as the most popular method for women. Introduce the matters needing attention when doing it and the formula of 12.
1. Tiger style
Kneel on the bed and keep your arms and thighs vertical. Exhale, bend your right leg forward, arch your spine upward, lower your head and try to keep your nose close to your knees. keep
Hold your breath in this position for 6 seconds. Inhale, lift your right leg up, bend your knees, look up, stretch your feet forward, and point your toes in the direction of your head. The spine bends downward. Hold this position for 6 seconds. Repeat 3 times. Switch legs and do it three times.
Efficacy: balance the nervous system, enhance the control and balance of the body, and make the body more slender.
2. Bow style
Lie prone, bend your knees, keep your heels close to your hips, and grab your ankles with both hands. Inhale, hunch your back and lift your feet, and lift your head and chest together. Hold your breath for six seconds and look up. Exhale, slowly lower your legs, chest and head and return to the starting position. Then relax. Practice for 5 rounds.
Efficacy: it is beneficial to the spine and waist joints, and the abdominal muscles and internal organs are affected by * * *.
3. Push-wipe type
Sit with your legs apart and stretch forward. Lock your fingers and imagine yourself holding the handle of the stone mill. Exhale, bend forward and lean forward. Push to the right, inhale and lean back as far as possible, push back. Take the waist as the axis, clockwise and counterclockwise ten times each.
Efficacy: Waist muscles can regulate the regularity of menstrual cycle and can also be used.
4. Simple bridge type
Lie flat on the ground. Legs bent shoulder width, feet on the ground, toes forward. Put your arms at your sides, palms down. Inhale and gradually lift your hips and lower back off the ground. Bend your arms and hold your lower back with both hands. Exhale, slowly fall, feet opposite, knees open to the side, hands above the abdomen.
Efficacy: shrink and lift buttocks, eliminate buttocks fat and make buttocks more rounded.
5. Eagle style
Legs together, hands crossed on the chest, standing in a mountain posture. Bend the left leg, and then the right leg bypasses the left knee from front to back and is stacked on the left thigh. The foot is hooked on the left calf and the body is balanced on the left leg. The left elbow is stacked on the right elbow, the elbows are stacked up and down, the arms are staggered perpendicular to the ground, and the fingers are pointing to the sky. Take a deep breath, press down when exhaling, hold 15-20 seconds, then return to Yamagata posture and repeat the action on the other side.
Efficacy: Reduce the fat of ankles, calves and buttocks.
stand upside down
Bend your legs, sit on your legs, lean forward, and support two crankshafts on the ground to form a triangle with your body shape. Lift your hips, your thighs are perpendicular to the ground, then put your head in the triangle and put your head in your hands. Straighten your feet, point your toes to the ground, and slowly move your legs to your head until your back is perpendicular to the ground. Tighten your abdomen, push your hips back, exhale, lift your legs, bend your knees, and your thighs are parallel to the ground. Inhale, straighten your feet, extend your toes upward, and put your legs together to form a vertical line. After holding 1 min, slowly return to the initial action along the original road.
Efficacy: Reduce fat in legs, buttocks and abdomen.
7. Triangle stretching
Straighten your legs, spread them about two shoulders wide, and lift your arms up to shoulder height. The upper body bends to the back of the right leg, the left hand is placed behind the right palm, the right arm is straight, the head looks at the fingertip of the right hand, and the left arm is in a straight line with the right shoulder. After a few seconds, return to the initial action.
Efficacy: used for obese people in the legs.
8. Lie on your back and lift your hips
Lie on your back on the floor near the bed, put your feet on the edge of the bed, bend your feet and put your arms close to your sides; Support your feet with strength, and then raise your hips as high as possible. Pause for a while, put it down and repeat the action; In order to lift, you can lift one foot first and then do hip lift, and repeat it several times before changing the other foot.
9. Formula
Stand with your back close to the edge of the bed, cross your arms on your chest and gently lift one foot; Keep the posture of standing on one leg, and the arm can't be released; Do a squat facing the bed, repeat the squat ten times, and then repeat the above action with the other leg.
10. High push-ups
Use push-ups and put your hands on the edge of the bathtub or sink (the higher the position, the more labor-saving); Insist on doing push-ups to ensure that your hips and body are always in a straight line; The lower the hand, the harder it is.
1 1. Deep arm push-ups
Adopt push-up posture, with knees on the ground or suspended, and a towel under the right hand; When the body descends, the right arm stretches forward, and when the body is lifted, the right arm retracts; Do five push-ups and repeat with your other hand.
12. Japanese worship
Japanese worship is one of the postures, which can be divided into 12 postures, also known as "praying for the sun". It appears in the form of paying tribute to the sun. When practicing Japanese worship yoga, be grateful. This set of movements can fully relax your body and make your mind calm. Some of these slimming movements require strong flexibility of the body, which may be difficult for beginners, but the focus is on the adjustment of mentality rather than whether the movements are necessarily in place, as long as you try your best.
* * * Method practice points 1:
1. First stand at one end of the mat, with your feet together, your back straight, your hands on your chest, your palms facing each other, and your thumb locked to your sternum.
2. Inhale, spread your arms forward, and drive your upper body upward and backward.
3. Exhale, with the hips as the folding point, the upper body slowly moves forward and down, and both hands are placed on the mats on both sides of the foot epilepsy symptoms.
4. Inhale and raise your head, take a big step backwards with your right foot, completely touch the ground below the knee joint, make your left calf vertical to the ground, sink your crotch, and put your hands on the cushions at both sides of your body as much as possible.
5. Inhale, pull your left foot back and put your right foot together. The body is an inclined plate.
6. Put your knees on the ground, sit your hips back on your heels, look up and look forward, and your chin guides your body to slide forward.
It can improve people's physical, psychological, emotional and spiritual abilities, is a way to achieve physical, mental and spiritual harmony, and is a new way to lose weight. Just try it. I hope it will help your introduction.