1, simple stretching exercise shaping
1. Head and neck: raise your right hand over your head, pull your head to the right, reset, and repeat several times. Change your left hand and repeat.
2. Shoulder: Lift the straight right hand horizontally with the left hand, stretch it to the left, and change hands to repeat the action.
3. Chest: Raise your hands horizontally and do chest expansion exercises.
4. Biceps: Lift horizontally, grab the corner or any high enough support, and rotate the upper body for 10- 15 seconds.
5. Triceps: Grab the other elbow with one hand, gently push and cross your body until your hand touches your back.
6. Gluteal muscle: Put the left leg on the right leg and keep it bent. Let your left leg touch your chest, twist your body to the left and look at your left shoulder.
7. Outer thigh: the thigh on the stretching side extends backward obliquely, and the calf touches the ground with the outer foot. The knee joint of the other thigh flexes before lunge and is supported by both hands. When stretching, the center of gravity of the body moves to the stretching side.
8. hamstring: lie flat, push one leg up, bend the other leg, and keep the sole on the ground. Put a towel around your straight foot, gently pull it down and push it to the bottom of your foot at the same time.
9. Quadriceps femoris: Stand on one foot and keep your body upright. Keep balance with one hand on the wall. Pull up the toes on the same side with the other hand.
10. calf: one leg takes a big step forward, the other leg is still, and the body is pressed forward.
1 1. Upper back: stand upright, grab the handrail with both hands flush with the abdomen, and press the back repeatedly.
12. Lower back: supine, legs bent. Hold the calf with both hands and stretch it as far as possible to the chest. Repeat 10 times for 30 seconds each time.
2, thin waist shaping exercises
Thin waist weight-loss exercises must be practiced for more than half an hour every day, because from this time on, abdominal fat is consumed, not water!
Thin waist and lose weight exercise-leg lifting and abdomen reduction exercise
Tighten the abdomen forward, lift your legs upward, concentrate on training abdominal muscles, improve abdominal relaxation, and cooperate with leg lifting to effectively disperse the exercise effect.
1, stand up straight, raise and straighten your right hand, and naturally put your left hand on your side. The left leg is slightly stretched to the back of the body to prepare for lifting the leg, and the body center of gravity is placed on the right foot.
2, tighten the abdomen into a circle, kick the left leg forward, lift the leg, pat the foot with the right hand, the knee can be bent, and the leg is raised as much as possible. Swap 5 exercises left and right.
Thin waist and lose weight exercise-stretching and traction exercise of costal abdominal muscles and cross flapping exercise
For the costal abdominal muscle movement, it can be carried out rhythmically, and the rhythm can be accelerated after skilled operation. Effective stretching exercises waist muscles.
1, the body stands naturally, with the tip of the right foot pointing to the ground, the left foot forward and the waist twisting. The position of hands swings back and forth naturally with the twisting of the body.
2. Then twist your left foot forward and repeat the 10 exercise. Pay attention to keep the rhythm of the action.
Although consciously move your arms and legs, make sure that the central axis of your body is fixed and concentrate on twisting your waist.