Chen Ling, a body-shaping writer, is about to publish a new book, Coach, a beautiful witch, teaches you to shape a slim figure. (Photo/Yang Bokang) Chen Ling, a 45-year-old body sculpting writer, said that as a Taurus, she is actually a greedy family. However, in the 25 years since she was 20, her waist has never exceeded 25 inches. She also mentioned that to keep in good shape, besides working hard on diet and living habits, ideas are very important. In addition, it is also important to do a good set of stretching exercises every day. Stretching exercise can help to increase muscle endurance, cardiopulmonary ability, shape body curve, achieve the effect of losing weight and make yourself live healthier and healthier.
Teacher Chen Ling designed a series of props that can be easily obtained by using chairs, towels and mineral water bottles. Teach female friends to do a set of stretching exercises for all kinds of annoying obesity problems, and take everyone to fight acquired obesity easily and simply. And remind everyone to pay attention to a balanced diet, regular exercise, good living habits, in order to stay away from obesity. The following four moves are the best moves for netizens to watch first!
The first trick: chest stretching exercises to eliminate auxiliary breasts
1. bizan: stand at attention, straighten your hands horizontally, put your thumb up bizan, and inhale to maintain your movements.
The first trick: chest stretching exercise, hands straight than praise. (Photography/Yang Bokang) 2. Open your hands horizontally: keep the above posture, open your hands horizontally and exhale slowly.
The first move: chest stretching exercise, hands open horizontally. (Photography/Yang Bokang) Precautions: Take a deep breath during exercise, inhale and exhale slowly, pay attention to keeping your waist straight and tightening your abdomen, and focus your consciousness on the auxiliary breasts. Each group moves 4-5 times and breathes 3-5 times each time.
The second trick: chair practice bid farewell to the tiger's back.
1. Push the chair forward with your back to the back of the chair, hold the back of the chair with both hands, lunge with one foot, and straighten your feet backwards. When pushing forward, push your knees forward, inhale, keep your back in a straight line, and stop thinking about your chest, waist and buttocks.
The second trick: chair movement, push the chair forward with both hands. (Photography/Yang Bokang) 2. Hands back in the armchair: after maintaining the above actions, back to the original position and exhale.
The second measure: chair movement, support the chair with both hands and lean back. (Photography/Yang Bokang) Note: When stretching, remember to stop your mind at the abdomen, waist and buttocks to keep the abdominal core stable. One group breathes about 4-5 times, and 2-3 groups at most a day, with 3-5 breaths each time.
The third measure: the towel moves away from the bear waist.
1. Straighten both ends of the towel with both hands: lunge with your feet, stretch your hands horizontally, hold one end of the towel with both hands, straighten the towel and inhale at the same time.
The third measure: the towel moves, and both ends of the towel are held straight with both hands. (Photography/Yang Bokang) 2. Twist your waist and turn your arms with both hands: keep the above movements, turn the towel out with your waist, exhale while doing the movements, and pay attention to straighten your waist and tighten your abdomen.
The third measure: towel fuck, twist your waist and turn your arms with towels in your hands. (Photography/Yang Bokang) Note: Be sure of the twisting action, but be careful not to overdo it. Turn to a position where you can bear it. Each movement is about 10- 15, and you can do 2-3 groups at most a day.
The fourth measure: the water bottle fuck the elephant leg.
1. Holding the mineral water bottle at the waist: lunge with both feet, hold the mineral water bottle at the waist with both hands, fix the elbow joint and inhale at the same time.
The fourth measure: water bottle exercise, holding a mineral water bottle around your waist. (Photography/Yang Bokang) 2. Hold the mineral water bottle backwards: lunge with your feet, hold the mineral water bottle backwards with your hands, put your thoughts on your back with your thighs, and try to straighten your back while exhaling.
The fourth measure: water bottle exercise, holding a mineral water bottle and stretching backwards. (Photography/Yang Bokang) Precautions: Put your mind on the abdomen, waist and buttocks, and cooperate with breathing when you move. Exercise 5-8 times in each group, and three groups a day can achieve the effect.
Attention principle of physical stretching exercise
1. To achieve the effect of body shaping, it is best to do it every day, and you will see the effect if you persist.
2. Warm up briefly for a few minutes before the action, and then do body stretching, the effect will be better.
3. Different muscle groups should be stretched alternately to keep balance from left to right.
4. Muscles should be stretched gently and slowly to the degree of tightness, but not to the degree of pain.
5. Keep breathing smoothly during the operation, exhale when exerting force, and inhale when relaxing. The best way is to inhale through the nose and vomit.
6. At the beginning, you can operate 3 to 5 groups back and forth. If you need better results, you can operate about 5 to 8 groups, but you still need a proper amount every day, not too much.
7. If you feel uncomfortable during this process, please stop this operation immediately and consult your doctor.