Cai Peiru (as a professional teacher) turns around and improves the difficult part of modern people! The neck, shoulders, arms, chest, buttocks, legs, spine ... The whole body has the functions of carving the lymphatic system, improving edema, increasing joint mobility, awakening rarely used muscles, improving blood circulation, improving basal metabolism and so on. Modern people are busy, breathing becomes short, and habitual wrong posture causes muscle tension; Or with the increase of age, there are more and more problems such as muscle mass reduction and joint degeneration. "360-degree turn" is to connect the movements in series, with no pause between them; The whole action design allows the body to move in all directions, not just a single action to stop practicing. This 360-degree twisting and rotating slimming method can move to all parts of the body in five minutes every day, which can effectively improve the lymphatic system, thus improving edema and other problems, making the pulse smoother and helping to release psychological pressure. At the same time, it can increase the mobility of joints, awaken muscles that are rarely used at ordinary times, and make the body lighter and more relaxed. Wake up less muscles with a 360-degree rotation. What is a 360-degree turn? First of all, let me define what a "360-degree twist" is. In the general yoga method, we will do single exercises including forward flexion, backward flexion, lateral flexion, torsion and balanced support, and the 360-degree twisting technique will not only gather these elements, but also feel the core strength used by the body at different heights and different supporting ground areas from sitting posture, kneeling posture and standing posture. And emphasize "twisting all parts of the body"; Centered on the spine. Cai Peiru (as a professional teacher) turns around and improves the difficult part of modern people! The neck, shoulders, arms, chest, buttocks, legs, spine ... The whole body has the functions of carving the lymphatic system, improving edema, increasing joint mobility, awakening rarely used muscles, improving blood circulation, improving basal metabolism and so on. Modern people are busy, breathing becomes short, and habitual wrong posture causes muscle tension; Or with the increase of age, there are more and more problems such as muscle mass reduction and joint degeneration. "360-degree turn" is to connect the movements in series, with no pause between them; The whole action design allows the body to move in all directions, not just a single action to stop practicing. This 360-degree twisting and rotating slimming method can move to all parts of the body in five minutes every day, which can effectively improve the lymphatic system, thus improving edema and other problems, making the pulse smoother and helping to release psychological pressure. At the same time, it can increase the mobility of joints, awaken muscles that are rarely used at ordinary times, and make the body lighter and more relaxed. Wake up less muscles with a 360-degree rotation. What is a 360-degree turn? First of all, let me define what a "360-degree twist" is. In the general yoga method, we will do single exercises including forward flexion, backward flexion, lateral flexion, torsion and balanced support, and the 360-degree twisting technique will not only gather these elements, but also feel the core strength used by the body at different heights and different supporting ground areas from sitting posture, kneeling posture and standing posture. And emphasize "twisting all parts of the body"; Centered on the spine. Through the rhythm mode of continuous movement arrangement, the spine can have more motion amplitude and direction, and at the same time, with the long-term deep breathing mode, the stiff and tight muscles can be relaxed and the tangled fascia can be released. When you practice the 360-degree turn, you will feel hot, a little breathless or slightly sweaty (but still feel comfortable). When stretching the body, many parts will feel sore, and these feelings are normal. With dynamic exercises, you can reach the nervous system and increase the ability of muscle contraction and extension. When you stretch and relax, you can activate muscles, strengthen the body's balance and coordination ability, increase heart and lung function, make blood circulation better, and then raise your body temperature, and your basic metabolic power will also increase. Therefore, 360-degree rotation can make the body healthier and make the posture more beautiful. In addition, modern people are sedentary and prone to hunchback if their posture is incorrect. At this point, the back muscles are stretched for a long time, and the shoulders are tight and the body leans forward. Once the abdomen is tight, it is prone to problems such as poor digestive system, constipation and flatulence. After a long time, the back and arms are weak, fat is produced, and the lower abdomen and buttocks are getting bigger and bigger. In addition to being out of shape, it will become more and more difficult to lose weight. How do these movements tighten and shape the body curve? In the 360-degree rotation, in addition to the forward bending, backward bending, side bending, balanced support and other actions used in normal movement, the most important thing is the rotation. There are four advantages to using the twist strategy: 1. The spine is straight, the posture is good and the figure is natural. 2. Exercise the position where you can't move at ordinary times and remove the hard and thin parts. 3. Balance autonomic nerve, improve blood circulation, eliminate edema and naturally improve metabolic function. 4. Suitable for all ages, whether indoors, outdoors, standing or sitting, you can twist anytime and anywhere as long as you have a yoga mat or chair ready. . Many people have hidden dangers of body skew, which may lead to physical pain, abdominal protrusion, hormonal confusion, metabolic effects and easy obesity. Therefore, I constantly stressed to the students: "When the spine and pelvis are straight, people are straight. The whole set of twists and turns in the book can not be separated from the center of the body-the spine, so it can help activate the muscles around the spine, stretch the rigid spine, release the space between vertebrae and return to the normal position. Once the skewed spine and pelvis are corrected, the posture will naturally be balanced. The most obvious thing is that the abdomen that can't be thin can be flattened. Even if you just lose a few kilograms, people will look straight and straight, and their bodies will naturally be super thin. By twisting and rotating, the range of joint motion is increased, the range of motion is expanded, and the inactive parts are stretched out. In addition, it can balance autonomic nerves, promote blood circulation and naturally improve metabolic function. Autonomic nerve is divided into sympathetic nerve and parasympathetic nerve. The former will cause shortness of breath, rapid heartbeat, elevated blood pressure, sweating and other phenomena; The latter will make the blood pressure drop gently, the heartbeat slow down and the gastrointestinal peristalsis accelerate. There must be a balance between them. During the day, sympathetic nerves are dominant, and the body function is usually active, so you can prepare for daytime activities. At night, parasympathetic nerves are activated, including breathing and heartbeat slowing down; Body temperature and blood pressure drop, ready to go to sleep and rest. Through exercise and proper breathing, the autonomic nervous system can maintain good operation and natural balance. Many students have told me that they are troubled by edema. The main problem is that the muscle strength of the body is not enough, which affects venous return. Obesity, pregnancy or keeping the same posture for a long time can easily prevent venous blood from flowing back to the heart smoothly, thus causing edema and peripheral vascular diseases. By twisting and rotating, the movement of limbs is emphasized, and at the same time, the end of limbs is raised to reduce edema. In addition, the body will slowly heat up during practice, and at the same time, it will raise the body temperature and make the blood circulation better. The more muscles you have, the more calories you can burn and the faster your metabolism. The tightening curve extends to the waist, pelvis, legs, ankles, spine and so on. The whole body tightens the effect, strengthens blood circulation, improves cardiopulmonary function, strengthens the coordination and balance of limbs, and relieves tense muscles 0 1 | Kneeling rabbit 1 Kneeling on the yoga mat, with the body close to the thigh and the forehead touching the mat (baby style). Cross your fingers, open your palms about a fist in front of your head, and try to keep your elbows as wide as your shoulders; Inhale and get ready. Exhale, lift your hips, bend your knees 90 degrees, press the center of your head on the yoga mat, arch your back, keep your abdomen contracted, and stay 10 for natural breathing. Stop at 10 and breathe naturally, then return to the baby pose. This article is taken from "360-degree twisting slimming method, 5 minutes slimming S curve"/Cai Peiru (as a professional teacher)/published in Shang and Zhou Dynasties.