OL decompression fitness simple small calisthenics, now office workers in the society are sedentary, sedentary and not exercising is not good for their health. You can do some decompression exercises to keep fit. Let me take a look at OL decompression fitness simple small calisthenics with you.
OL decompression and body shaping simple little aerobics 1 follow me! Chest stretch
Action: cross your hands behind your body, hold your chest out, tighten your chin slightly, keep your abdomen, back and buttocks tight, keep your spine in a normal state, stretch your arms as far as possible, feel your chest and arms stretch forward, keep breathing steadily for 9-2 times, and recover. It is recommended to practice 6- 10 times.
Function: It can effectively relieve chest tightness and shoulder pain.
Dance stretching
Action: Keep a good sitting posture, tuck in your abdomen and tighten your hips, try to keep your arms stretched upward, exhale slowly, stretch your body to the right, keep breathing for about 10 second, and practice alternately left and right.
Function: It can effectively stretch the side of the body and relieve low back pain and back side pain.
Glass cleaning practice
Action: Keep a good sitting posture, straighten your arms unilaterally, turn your palms slowly, move your hands forward, and move your arms up and down gently for about 20 times. Tighten the abdomen and buttocks, keep breathing softly, and keep the shoulders sinking. Practice alternately left and right.
Function: It can effectively exercise the deltoid muscle of the shoulder, help strengthen the shoulder strength and relieve the shoulder pressure.
Look up on your stomach
Action: Keep the spine in a neutral position, sit up straight, slowly lift your right hand and stretch it upward, bend your elbow, gently pull your left ear with your right hand, stretch your neck to the right, and keep your breathing steady. Do it 6- 10 times. Pay attention to the natural relaxation and drooping of the left arm and the sinking of the shoulders. Practice alternately left and right. Suggested times 6- 10 times.
Function: It can effectively relieve neck pain.
Bye-bye "butterfly sleeve"
Action: Keep your fingers apart, tighten your abdomen and buttocks, clamp your body with your hands, and keep pushing the chair down. Feel the back of your arm tighten, hold 15 seconds or so, and rest for 3 seconds before doing the next exercise. The suggested time is 10- 15.
Function: Can effectively exercise the triceps brachii, and insist on saying goodbye to "butterfly sleeve".
Breast exercises
Action: Keep a good sitting posture, tuck in your abdomen and clamp your arms. Try to keep the forearm vertical to the ground and the upper arm parallel to the ground. Imagine holding a blank piece of paper with your elbow, keeping breathing, keeping your elbow clamped and moving your arm up and down, doing 15 times.
Function: It can effectively overcome the attraction of gravity to the chest, exercise the upper side of the chest and the front side of the shoulder, strengthen exercise to relieve upper back pain, and play a role in breast beauty.
OL decompression fitness is very simple. 2. Hold the shoulder under the wall. First, find a wall, and then stand one arm away from it. Then stretch out your arms and support them on the wall. Your upper body bends forward, but you have to tighten your back, press down hard, open your shoulder joint and push back and forth 1 min.
Benefits: Open the shoulder joint and slim out the right shoulder.
For lateral leg compression, first find a support, then stand on the edge of the support, lift your right leg and put it on the support, keep your upper body straight, bend your right arm on your chest, raise your left arm over your head, bend your body to the right, and bend back and forth 1 min.
Benefits: Stretch leg muscles and modify lines.
Kneeling push-ups: First bend your legs and kneel on the yoga mat, then bend your upper body forward to maintain a simple prone position, then bend your arms to support your body and do push-ups up and down. This posture is easy to hurt your knees, and each group can do it for 30 seconds.
Benefits: lose arm fat and tighten waist and abdominal muscles.
Bow and arrow squat, first keep standing straight, then take a step forward with your left leg in a lunge posture. The right leg bends naturally at the back, supported by your right foot, and the upper body is straight and not bent. Hands akimbo, squat up and down, repeat 1 min, change right leg forward.
Benefits: Exercise the front thigh muscles.
Stand with one leg bent down and touching the ground, first keep the standing posture, then lift the right leg backwards, at the same time lower the height of the left leg, stabilize the body, bend and tilt the upper body forward, keep it parallel to the ground, stretch out the right arm and touch the ground for 30 seconds, change the support of the right leg, and touch the ground with the left hand.
Benefits: Improve body balance and core strength.
Wide-angle sitting posture, first relax and sit on the yoga mat, then straighten your legs and separate them beyond the shoulder width. Then twist your body to the right, grab your right toe with your left hand, then twist it to the left, and grab your left toe with your right hand. Repeat 1 min.
Benefits: Reduce waist fat and get a slim waist.