This is the transfer place ~ 1, Yamagata (it is an action to expand vital capacity and increase blood oxygen content) (1) The front toe and the back heel are tightly attached together, and there can be no air strikes. There should be no gap in the knee. (To tighten thigh muscles), don't lean back on your hips, tighten your sphincter, tighten your abdomen, and keep your waist straight. The palm is naturally vertical forward. Start breathing, inhale for 5 seconds, exhale for 5 seconds. When you take this breath, close your mouth and breathe through your nose. Inhale deeply and then exhale. Look forward naturally, look at the direction of 45 degrees, and feel the air flowing from the palm of your hand to your body (your body should be warm) (2) Raise your arms to the sky and look at the end of your hand. Note: Don't use force on the neck, and lean back gently. As before, take ten deep breaths. Push your legs and hips, and tighten your lower abdomen. Stretch your spine to keep your body warm. From my fingers to my heels, I feel the greatest stretch. 2. Half-moon posture (this action can get beautiful waist and legs). The front toe and the back heel are completely together. Legs, knees and hips are all tightened and stand up straight. Put your hands together and raise them to the sky. Put your arm close to your ear. Inhale and exhale, bend your body to the right, inhale and exhale to the left, and then stand up straight. Stretch again, inhale deeply and exhale. Push your hips to the left (bend your body to the right) and hold for 30 seconds! Inhale and stand up straight. Inhale deeply, exhale to the left, and hold for 30 seconds. Stand up straight, tilt your neck back 45 degrees, and swing your chin from side to side to your shoulders. Bend your arms to your chest and raise them to the sky. Inhale and exhale, lean back, then inhale forward and exhale downward. Get up, the order of getting up is: hands, neck, spine. Keep your arms close to your ears, palms closed completely, and breathe in and out backwards for 30 seconds. Push the pelvis forward as far as possible, tighten the sphincter and support it with the waist and spine. Inhale and exhale, bend forward and down, hold your heels with both hands, keep your knees straight, keep your arms close to your calves, and keep your face close to your legs for 30 seconds. After stretching the waist and thighs, leg fatigue can be eliminated. ) Put your hands in front and stand up straight. Relax your posture, relax your body and breathe easily for 3 times. 3. Chair posture with feet open (can reduce the fat of hips, shoulders and thighs), and you can put two punches in the middle. Keep your feet straight back and forth, stretch your arms forward, inhale, and push your waist back (lean forward 90 degrees). In this state, sit down while exhaling, keep your knees at 90 degrees, put your weight on your heels, and your knees should not exceed your toes. Don't push your shoulders too hard. Relax, as if your neck and shoulders are stretching. Then stand on tiptoe, slowly stand up straight for 30 seconds (tighten your abdomen), relax and breathe easily for 3 times. 4. Bow posture (eliminating back fat and beautifying hip and leg curves) The left hand is attached to the ear and lifted to the sky, and the right hand is placed 90 degrees next to the ribs. Lift your right foot backwards, grab the inside of your ankle with your right hand, and slowly lift your leg to the sky (don't bend forward yet, try to lift your leg as high as possible, and don't lift your knees outward, but push them inward). After lifting your feet over your shoulders, slowly bend forward and hold for 30 seconds. Stretch your left hand forward as far as possible, and all the weight of your body is evenly distributed on the soles of your feet. Keep your eyes on the front Change your left leg. (The key is to concentrate) Relax and breathe easily for 3 times. 5, eagle posture (for people with obese lower body, relax tense shoulder muscles) Raise your arms into the air and breathe. When exhaling, your right hand is down and your left hand is up (twisting your arms). Bend forward, straighten your arms and stand up. Twist twice, push your hips back (bend forward), sit down like a chair, lift your right leg and put it on your left leg, cross and tighten, and twist your right foot behind your left leg. Hold for 30 seconds. Change your legs, change your arms. Relax and breathe easily three times. 6. Triangle posture (posture correction): The left and right legs and hands are opened together for about 120CM, the right foot is 90 degrees outward and the left foot is 10 degrees inward. Inhale and exhale with your right knee bent 90 degrees. Knees should not exceed feet. Don't lean backwards, but tighten forward. Stretch your arms as far as possible. Then put down your right hand and put your arm on the inside of your right knee. Hold your left hand as high as possible in the air and look at the fingertips of your left hand. Hold for 25 seconds. Straight right leg. Switch legs. (Note when doing it: the pelvis is tightened forward and the abdomen is tightened hard. The upper body is at a 45-degree angle with the ground. Step by step, move your feet closer to the middle and stand up straight. Relax and breathe easily three times. 7. Tree posture (beautiful legs, repairing damaged pelvis, especially postpartum) The left hand once grabbed the right leg and lifted it horizontally. Keep your left knee straight. Exhale, and when inhaling, put the right leg knee outward and backward (the knee is forced inward and the pelvis is pushed forward). Put your right hand on your chest and cross your left and right hands on your chest. Hands and thumbs crossed, arms straight up in the air for 40 seconds. Slowly move your hand to your chest and relax. Switch legs. Relax and breathe easily three times. The following is to shape the chest and shoulders. 8. Camel posture (can cure low back pain and shape a perfect shoulder shape. ) Kneel on the ground, put two fists between your knees and open them to about 15CM. During this interval, your feet are completely on the ground and your hands are akimbo (thumbs up on your waist). Start with the abdomen, then slowly lean back, and head last. Put your hands on your feet and push your hips forward (keep your lower body L-shaped) for 25 seconds. -Put your hands on your waist and slowly lift your upper body. Relax and breathe easily three times. 9, rabbit posture (abdomen, detoxification, face-lifting) In fact, the posture is the same as before, hands tightly hold the heel, chest and waist straight. Push your arms and shoulders forward, keep your chin close to your neck, watch your navel bend down, your forehead stick down on your knees, and keep your body round (about 60 degrees between your legs) for 30 seconds. 10, cat posture (shrinking the lower abdomen) (1) Bend your knees, spread your hands to shoulder width, and land on your knees. Bend the waist down to the maximum extent and the hips up. Then, arch your waist to make your back round, and your hips should not be backward, but upward. Inhale when the waist is pressed down, and exhale when arching (the abdomen is contracted to the maximum when lifting), and repeat for 3 times. (2) Stretch your arms forward as far as possible, and try to stick your chest and shoulders to the ground when exhaling. Hold for 30 seconds. Recover. Sit down on your knees and relax, and breathe easily for 3 times. (Effect: lifting buttocks) 1 1, cobra pose (beautifying the curve of legs and buttocks, which can treat low back pain) (1) lie on the ground, and press hard from heel to hip and abdomen. Put your hands low on your chest (all fingers open to increase your grip) and keep your arms close to your sides. Lift the upper body with waist strength (not arm strength), inhale and exhale, and look at the sky at 45 degrees for 25 seconds. (2) Start as above, but when lifting, straighten your arms and press your pelvis down to the ground as much as possible. Look at the sky. Hold for 25 seconds. (Bay can't bend, chest pushes forward, pelvis tightens) Lower upper body slowly. Get down on the ground and relax. 12. Bow posture (very effective for shaping beautiful legs and buttocks) Lie on the ground, with your chin on the ground and your legs bent upward. Grasp the ankles with both hands, inhale and exhale, stick your belly button to the ground, try to raise your body and legs as much as possible, and make your body arch. Hold for 20 seconds (knees should not be too outward, and the distance between knees should not exceed pelvis) 13. Baby posture (correct body shape, remove fat and tighten buttocks) Kneel on the ground, bend the upper body, and put the forehead on the ground. Put your hands at your sides, palms up. Relax the whole body and spine (hips can't leave heels) for 40 seconds. Breathe easily. 14. Tighten pelvic posture (crossing your legs will cause pelvic asymmetry, which can correct pelvic asymmetry and repair postpartum pelvis). The left leg is bent on the ground, the right leg is bent and crossed on the left leg, and the knees are in a straight line. Hold the middle part of the foot tightly. Inhale deeply, exhale, and bend slowly, with the upper and lower arms at 90 degrees. Put your chin between your knees. Hold for 30 seconds. (The order of bending: waist-chest-head. Reverse the order when lifting. Don't leave your hips on the ground, and relax your neck as much as possible. Asymmetric pelvis will feel pain. Recover and lift the upper body. Do it in the opposite direction (the order of bending: waist-chest-head. Relax and breathe easily three times. 15, twist the posture of the spine (correct the spine and eliminate the fat on the shoulders, back, waist and arms), bend the left leg and lay it flat on the ground. The right leg stands upright and crosses the left knee (both knees are in a straight line). Keep your hips close to the ground, raise your left hand, bypass your feet to the right, and grab your right ankle (or put it on your left foot). When your right hand inhales and exhales, put it behind your back and turn back. Keep your spine straight. Hips must not leave the ground. Hold for 30 seconds. Change the other side. Hold for 30 seconds. Relax and breathe easily three times. 16. Sit on your knees, put your hands on your knees and keep a stable breathing posture. The abdomen expands to the maximum when inhaling, tightens to the maximum when exhaling, and tightens the abdomen and back as much as possible. Inhale through the nose and exhale through the mouth. Do it 50 times quickly. Exhale slowly and completely for the last time. Close your eyes, breathe easily and touch your stomach. 17, lie flat and rest, put your hands on your sides and rest with your heels together 10 minute. Feel the energy from the heel to the top of your head, and feel the breath.