1, effective slimming yoga movements
Three yoga moves-rowing, one-legged rotation, mermaid
Places to exercise: abdomen, outer thigh, inner forearm and side waist.
Boat style-exercise the waist and strengthen the back muscles.
Step 1: Sit with your toes on the ground.
Sit on the mat, knees together, toes gently on the ground, hands behind hips, upper body as straight as possible, eyes straight ahead. Be careful not to shrink your neck, and try to keep it steady and relaxed.
Step 2: Lift your feet steadily.
Lift the soles of your feet off the ground slowly, but don't lift your hands. Feel the strength of your abdominal muscles. After keeping your body stable, you can lift your feet and feet, then slowly release your hands and put them on both sides of your feet, and stay for 3~5 breaths. Be careful not to shake your body. Pay attention to keep your waist straight, don't stoop, and keep your hands close to the ground, which will become the strength to support your body.
Tips: For people with large or thin coccyx, you can put a thick towel on your hips when practicing, and the ice vertebra will feel uncomfortable when rubbing the ground, which will reduce the difficulty of moving and increase the completion of the action.
One leg twist-softens the visceral muscles in the abdomen and massages the stomach.
Step 1: Sit with your right foot around your left foot.
Sit on the mat, straighten your right foot forward, bend your left foot against the inside of your right knee, hold your left knee with your right hand, and support your left hand behind your hip. Look forward. Pay attention to keep your body upright and don't hunch over.
Step 2: Twist your body to the left.
Keep your upper body straight, twist to the left and rear, and keep your eyes on the rear. Make sure that the strength on both sides of the ischium is evenly seated on the mat, slowly lift your left hand to the sky, stay for 3~5 breaths, and then change sides to practice. Keep your left hand as straight as possible to make your body stretch more. If there is no strength in the abdomen, hunchback or shrug will appear. Remember that the abdomen should be forced and the body should be twisted and upright to really relax the muscles of the back and spine.
Tip: Some people feel particularly painful in their waist or back when twisting, which is normal, because most people use the same muscle at work. You can straighten your hands up, strengthen the strength of abdominal torsion, and make your muscles move in different directions to balance and coordinate.
Mermaid-Stretch left and right muscle groups and slim waist curves.
Step 1: Sit still and keep your right hand straight.
Sit on the mat, with your feet bent, your heel close to your right hip, your upper body upright, your left fingertip touching your left mat, and your right fingertip straight up. Pay attention to keep your body upright and don't hunch over.
Step 2: Bend your body to the left.
Inhale preparation, exhale; Bend your body and right arm to the left, stretch your body, stay for 3~5 breaths, and then practice on the other side. Pay attention to the level of both sides of the ischium of the foot, keep the heel close to the hip, and don't shake when bending sideways.
Tips: Pay attention to bend your body to the side and don't move forward. Some people will misunderstand that the side bend is different, and there will be hunchbacks and shrugs. Pay special attention to the body bending to the side to really extend to the muscles on the left and right ventral sides.
Editor's Note: With the acceleration of the pace of modern life, many white-collar workers are sitting and working, and they are too lazy to move in their spare time. They soon became "pregnant" women, and "big waist and big belly" not only directly affected a person's mental outlook, but also brought inconvenience to movement and health. The above three-sided waist yoga practice is helpful to reduce waist and abdominal fat and enhance abdominal muscle strength. Just move and twist for a few minutes every day.
2. How to practice push-ups?
Doing push-ups can accelerate the blood circulation of the body, increase vital capacity, promote the growth and development of the human body, increase fat consumption, and have a good effect of reducing fat. In addition, push-ups can develop people's upper limb strength and abdominal muscle strength, improve people's static and dynamic strength quality, and also improve people's physiological function. It plays an important role in developing balance and support ability, and helps to improve the firmness of bones, the flexibility of joints, the firmness of ligaments and the firmness and elasticity of muscles.
Correct posture of push-ups
Specific actions:
Lie prone, arms apart, shoulder width or slightly wider, arms propped up, straight, toes on the ground, head slightly raised, looking at the ground. Belly in, keep your back naturally bent and your elbow slightly bent.
Lower your body slowly. When your upper body is about 2 cm off the ground, pause for a while, and then raise your arms up to the starting position. Inhale when the body descends and exhale when it recovers.
Action nudge: the spine should be straight, the head and spine should be in a straight line, and you can't stoop or bow.
Different methods of push-ups
1. Knee push-ups
Kneel on the ground, lean forward, put your hands under your shoulders, bend your legs, and form a straight line from your knees to your head. Bend your elbows to the outside of your body and lower your body to be basically close to the floor. Tighten your abdomen, keep your body straight for one second, and then return to its original state.
2. One-knee push-ups
From the preparation of knees and push-ups, lift your left leg to hip height and land your right foot. Bend your elbows to the outside of your body, lower your body and keep it straight for one second, then return to its original state. Do it five times on each leg, ten times in a group.
3. Alternating elbow push-ups from left to right
Similarly, on the basis of "general push-ups", after the push-ups, lift elbows left and right, mainly to exercise the exerciser's chest muscles, deltoid muscles, latissimus dorsi and abdominal muscles. At the same time, it also exercises the coordination ability of exercisers.
4. ups and downs
This kind of left and right ups and downs push-ups is based on "general push-ups", which uses the strength of pectoralis major to control the center of gravity of the body and make the body fluctuate left and right. When doing this push-up, you can first shift your body's center of gravity from left to right, and then from right to left. This push-up has a good effect on stimulating pectoralis major, especially the lateral side of pectoralis major. Of course, doing this push-up requires the practitioner to have some control.