be poised for action
Lie on your back, feet apart, shoulder width apart. Open your hands and make a 45-degree angle with your body. Close your eyes gently. Slowly relax your body when you exhale. Breathe naturally.
Door type
Straighten one leg and stretch the other. Raise your eyes so that your body does not lean forward. At first, you can look ahead. Change the stretching direction of the lateral abdomen by vision. Stretch carefully, adjust internal organs and have a charming waistline! Repeat this action left and right.
Crocodile style
Note: do the action once on the left and right. Do an action on the left and right, and repeat the action on the side that feels difficult when doing the action. Hands Zhang Kaicheng right angle, hands straight. Your palm is close to the floor. Knees are bent above the abdomen. How to breathe: look at the ceiling and inhale through your nose. Slowly put your knees on the floor, then turn your face away from your legs. If you find it difficult, touch the ground with your knees. Keep your knees together. Inhale and return to the first position of this group of movements. Then, cooperate with the essentials of action 2 and do the same action on the other side. After lying on your back, do it again on the side that feels slightly difficult to do when doing the action. Breathing method: Breathe out slowly, with ten breaths.
Simple v-shape
Sit on the ground with your legs straight. Lift your legs, keep them straight, and form a V shape with your upper body. If it can't be finished in a short time, it's ok to pose as shown in the figure. Try to complete the action in the shortest possible time. With a straight waist and abdominal muscle support, abdominal fat will disappear without a trace.
Torsion type
Sit in a chair, put your right hand on the outside of your left knee, and move your chin directly above your shoulders and twist. The same is true for the left side. Shape a slim waist through the waist.
cobra pose
Lie on your stomach and make a quick movement to prop up your shoulder blades. * * * The muscles around the scapula can effectively eliminate the fat on the back. This action can not only exercise the back muscles, but also exercise the abdominal muscles. Note: Do each movement twice, and keep the number of breaths between movements at 2 to 3 times. The number of breaths between the whole movements is ten. Do a prone position with your heels at right angles and your toes on the bed. Put your hands on both sides of your chest near your armpits, put your palms on the ground and tighten your arms. Breathing mode: After you feel the depression in your abdomen, you can begin to exhale through your mouth. Just keep your palms off the ground and tilt your upper body up as far as you can. Tighten your arms and quickly bring your shoulder blades close to the middle of your back. Breathing method: Exhale, lift your hands to your back and breathe for ten times.
In vivo stretching type
Straighten one leg, straighten the pelvis and lean forward slowly. Traction of femoral joint, the upper body leans forward to stretch the part between waist and back. Take a deep breath and move slowly, in addition to shaping, it can also reduce waist fatigue.
Tighten the waistline
Legs together, hands high, fingers opposite, take a deep breath, abdomen and chest, and lift your whole body up as hard as possible. Thin waist and abdomen, tall and straight posture. Stand with your legs as far apart as possible, raise your left arm, slowly stretch your body to the right, hold the ball with your right hand until your left arm is parallel to the ground, take a deep breath and keep this position for a few seconds. This action can improve the strength of the whole back.
Shape straight legs
Lift one leg and keep it parallel to the ground. At the same time, raise your arms and keep your posture for a few seconds. Then slowly lower your legs and arms, repeat several times, and then change your legs. It can tighten the gluteus maximus and make your arms thinner.
Sanyang type
Straighten your arms and stretch your flank. Then dump it to the right, and then dump it to the left after recycling. Restore chest position and relieve shoulder tension. Mm who accumulates fat above the stomach can do this exercise more.
Stretch your arms
One leg is pressed on the fitness ball, and two arms are bent and crossed behind the head. The whole body slowly stretches to the left, repeating many times and changing sides. Exercise the waist, as well as stovepipe and arm.