In order to avoid injury and rebuild a healthy and beautiful figure, Bian Xiao today introduces how to stay away from sedentary obesity!
In fact, I just hope that everyone can sit less and office workers can do more upper limb exercises in their own offices in their spare time. If you are afraid of being seen by the leaders, you should bring more water, so this activity is a bit. The student party can answer more questions in class, go to the playground to exercise during recess and reduce sitting time.
Except for these intermittent exercises! We still need to train our hips and legs to adjust our figure!
The first action: squat
This action should separate your feet a little wider than your shoulders, point outward from your toes, straighten your body, hold your chest and abdomen, raise your head slightly, open your elbows, and tighten your shoulder blades backwards. To do this, be sure to keep your body straight and tighten your lower abdomen as much as possible. At this time, your hips should be in a good state, and you must keep your center of gravity on the soles of your feet. When you stand up, your center of gravity is slightly backward, and you should also pay attention to the order of force. It is best to open the knee joint together with the hip joint, and the direction of the knee and toe should be the same.
The second action: gluteal bridge
When inhaling again, tighten your hips. At this time, your waist should be raised and in line with our body shape. After reaching the highest point you can accept, rest for a few seconds. At this time, your hip muscles are also in a state of progress, and then slowly return to the original action. Remember not to touch the ground.
The third measure: hard pull
Spread your feet shoulder-width apart and bend your knees slightly. Then hold the barbell with both hands and straighten your arms. Inhale during the pull-ups, and exert your strength with your hips and thighs. In this movement, your knees should not exceed your toes. When you straighten your body to the top, you can exhale. Hold the barbell with both hands and stand up straight. Put your shoulders together and squeeze your back. Pay attention to the rhythm when you put down the barbell, so as not to hurt yourself by mistake.
If you want to have a good figure, you must stick to it! Honey hips and legs are not far from you!