Slimming and bodybuilding: (1) Tightening the abdomen Step 1: Sit in a chair, sit firmly, put your hands behind your body, keep your body balanced, put your feet together, stand on tiptoe, and pay attention to abdomen and chest.
Step 2: Bend your elbow and pinch your leg. Lift your legs to your chest with your thighs. Pay attention to the body and chair at an angle of about 60 degrees, and keep breathing at a constant speed.
Step 3: Keep the upper body still, straighten your legs outwards forcibly, feel the tension of abdominal muscles and thigh muscles, and return to the initial posture after 5 seconds.
Doing the above six groups of movements every day can effectively exercise the abdominal muscles, strengthen the abdominal muscles and help eliminate the small belly.
(2) Slender legs The first step: Stand with your legs apart, slightly wider than your shoulders, spread your toes outward, keep your arms and hands straight, and palms facing each other. Abdomen, chest, knees and squats, and feel the tension of thighs, calves and buttocks.
The second step: thigh assist, hip clamp, arms extended from front to top, palms facing each other. Adjust your breathing and hold it for 10 second.
Step 3: Keep the injured posture still, keep your legs together, keep your waist and hips straight, press your knees hard, feel great, and stretch your calf muscles.
Step 4: Kneel and squat, and roll up your right leg close to the upper thigh of the support leg. Beginners can hold their knees and ankles with their hands to keep their balance. Hold for 5- 10 seconds, then lower your right leg, change your left leg and repeat the action, and then return to the initial position.
This group of movements lacks 4 groups, so you should be able to keep your body balanced. Persisting in doing it can effectively relieve varicose veins in the legs caused by sitting for a long time, and can exercise the muscles of the thighs, calves and buttocks, reduce the fat in the thighs and make the calves look perfect.
(3) The first step of beautiful neck: find a solid chair, sit firmly, lift the heel slightly, inhale and hold out the chest, inhale in the pot, open your hands at your side, and pay attention to your abdomen and straight back.
Step 2: Inhale, with arms from outside to inside, abdomen upward, and the back of your hand facing your chest.
Step 3: Keep your arms up, open them at the top of your head, hold your head high, stretch your neck as far as possible, and always lift your heels slightly.
Step 4: inhale, put down your arms, stretch back, keep your head up, tighten your abdomen, and return to your initial position after 5 seconds to complete this group of actions.
Doing five groups of such movements every day can stretch the muscles of the neck, chest and shoulders, exercise the back and arms, and help to relax the stiff shoulders and neck after sedentary.
(4) Strengthening the chest The first step: put your hands together, put pressure on your chest, open your feet slightly wider than your shoulders, adjust your breathing, and close your abdomen and chest.
Step 2: Stand upright, inhale, slowly close your elbows and feel the pectoralis major tighten in the middle. Pay attention to keep the upper arm level with the ground and the forearm vertical with the ground.
Step 3: put your elbows together, exhale, slowly rotate your body about 45 degrees, feel the waist muscles tighten, inhale, and adjust your breathing for 5- 10 seconds.
Step 4: Turn slowly to the other side, pay attention to keep breathing at a constant speed, and always try to get close to the elbow.
Doing 10 group every day can effectively exercise the muscles of the chest, arms and waist, keep the chest firm and the muscles of the waist have a sense of lines, exercise the spine at the same time, and relieve the hunchback caused by sitting at the desk for a long time.
Health Tips: Eating sugarcane in winter is one of people's favorite fruits in winter, and its sugar content is very rich, reaching 8%-20%. It is worth mentioning that the sugar of Ganlian is composed of sucrose, fructose and glucose, which is easily absorbed and utilized by the human body. Sugarcane is also rich in iron, calcium, phosphorus, manganese, zinc and other essential mineral elements, among which iron content is high, so sugarcane is known as "blood-enriching fruit".
Sugarcane is not only a good fruit in winter, but also a good medicine for disease prevention and fitness. Medicine believes that sweetness and coldness can nourish blood and nourish blood, and coldness can clear away heat and promote fluid production, so it has the function of nourishing and moistening dryness, and is suitable for hypoglycemia, heart deficiency, body fluid deficiency, sore throat, dry stool, cough due to deficiency heat, etc.
Sugarcane is also known as the "cleaner" of the mouth. Sugarcane contains a lot of fiber. When chewing repeatedly, the dirt left in the mouth and between teeth will be swept away, thus improving the self-cleaning and caries prevention ability of teeth. At the same time, chewing sugar cane is also a good exercise for teeth and oral muscles, which has a cosmetic effect.
However, due to the cold of sugarcane, people with deficiency of spleen and stomach and cold pain in epigastrium should not eat it.
It should be noted that if sugarcane is eaten by insects or contaminated by fungi and smells of distiller's grains, it can't be eaten to avoid poisoning such as vomiting and coma.