1, 10 Minute Thin Waist Action
1. Reverse action
First of all, lie on the ground, hold your hands straight on the ground, lift your right leg, stand up straight, support your body with your hands, and keep your right leg parallel to your body. Hold the posture for more than 5 seconds. If you feel tired, come down and have a rest, then change your left leg to support the ground and raise your right leg straight. Do more than 3 groups back and forth.
2. Hand-holding action
Prepare two bricks or a thick book. The height of the cushion is about 12cm~ 15cm. First, sit on the ground and put two bricks near you. Bend your knees and relax, hold down the bricks with your hands, hold up your body hard and try to keep your body straight. Sit down and have a rest when you are tired, and then continue to do this hand-holding action. Do it at least five times at a time.
3. Side brace action
Prepare a brick or a heavy book before exercise. First, sit on the left side with your legs together and straight. Then, lift your body with your left hand and lift it with your feet. Try to keep your body straight and hold a brick in your right hand. Hold the posture for more than 5 seconds, then rest and continue to do it. The left and right hands take turns to do this side support exercise, and go back and forth for at least 2 or 3 groups.
squat
First kneel down, lean forward, hold your hands on the ground, then stand up with your legs and lift them on your toes, with your knees bent 90 degrees. Hold the posture 10 seconds or more. If you are tired, take a rest before you continue to do it. Must be 10 minutes.
5. Horizontal support
Prepare a book with a little weight before exercise. Get on the ground first, then bend your knees with your legs, try to hold the book with your feet, and try to reach the book with your hands straight. Hold the action for 5 seconds, then take a rest before continuing the action. Repeat for about 10 times.
6. Lifting and stretching actions
Prepare a book with a little weight before exercise. First, lie on the ground, lift your legs and stretch up, and put the book between your thighs. Then put your hands behind your head and try to do a sit-up or stretch your body left and right. Do at least 10 times per exercise.
7. Lifting action
Prepare a book with a little weight before exercise. First, lie on the ground, put your legs together, lift up straight, and put the book on your feet. Then stretch your hands left and right, press hard to support your body, and twist your waist to support your hips.
2, thin waist should also distinguish the time period.
Time 1: Do a small stretch at 1 1 in the morning.
After working in the office for 2 hours, my whole body muscles are in a posture for a long time, and I need to do a small-scale stretching exercise:
Step 1: Stand with your legs shoulder width apart, with your left knee bent, your left calf raised backward, your right hand grasped, and your right arm straightened.
Step 2: put your left hand on your right hip, tighten your abdominal muscles, twist to the right when inhaling, and stretch your left waist muscles to the extreme.
Step 3: when exhaling, return to the middle position and exert yourself in the opposite direction. Keep breathing frequency and waist muscle strength, and repeat the action about 10 times.
Time 2: Stand against the wall for half an hour after dinner.
Don't go back to your seat immediately after lunch every day and stand there for half an hour. It is said that this is how Shu Qi works out, and he stands for half an hour after dinner every day. But don't just stand there. You need to clamp your hips, keep your whole back close to the wall, and keep your head, neck, cervical vertebrae, hips and legs close to the wall as much as possible. At first, after a few minutes, you will feel very tired and a little sweaty. It can be adjusted appropriately and completed in several times, but each time should not be less than 10 minute.
Time 3: Do large-scale sports at 3 pm.
This is a very embarrassing moment. It has been three hours since lunch, and dinner is still late. Many office white-collar workers will feel a little hungry, and many companies will set up tea time. Why don't you do some exercise?
Step 1: Stand with your feet apart, one foot above your shoulder width. Bend your legs in a horse stance.
Step 2: put your right hand close to your ear and press your body down with your right hand. Bend down in the direction of hand pressure, fully stretch the right waist to the limit, keep breathing evenly, tighten the lower abdomen, stand up after 10 seconds, and repeat the action.
Step 3: naturally push the left hand in the opposite direction to the right hand to keep the body stretched to the maximum extent. "Ma bu" or "Ma bu" or "Ma bu" or "Ma bu" can also play the role of slimming thighs.
Step 4: change hands and do the same action in the opposite direction, repeating it for about 20 times. At the beginning of the movement, the waist muscles will feel slightly sore. As long as you persist, the fat here will be eliminated bit by bit with the pain.