1, sitting to lose weight
1, Japanese sitting posture
Japanese people sit relatively simply. First, sit on the bed or stool, keep your back straight, and then sit on your thighs with your hips so that all the weight of your upper body is on your thighs. Sit once or three times a day 15 for 20 minutes each time. This can stretch leg muscles, exercise leg toughness and reduce thigh fat. But before doing this exercise, you should stretch your legs or take a hot bath, and do it when your body is soft.
Step 2 sit at right angles
This right-angle sitting posture is based on Japanese sitting posture, with knees bent at an angle of 90 degrees and Zhang Kaicheng at an angle of 90 degrees, and then the toes are gently pressed by hands to keep the body balanced. Do this action 1 3 times a day for about 2 minutes each time, then return to Japanese sitting posture 1 minute, and then return to right-angle sitting posture for 2 minutes, and so on 10 times. This right-angle sitting posture can effectively eliminate the fat on the inner thigh and make the leg slimmer. However, when doing this action, you should slowly transition from a 45-degree angle to a 90-degree angle.
What kind of sitting posture can you lose weight? The above are two kinds of sitting postures that can reduce weight for everyone. Friends who want to lose weight can refer to it. Every female friend wants to have slender legs, but incorrect sitting posture will make the fat in the legs accumulate, so it is very important to change the sitting posture.
2. How to practice yoga
Aerobic yoga is the best way to reduce fat and achieve fitness without harming health. It can balance the figure between explosiveness and extensibility, so as not to let the muscle lines expand blindly and lose the aesthetic feeling, which is especially suitable for female body shaping.
Kicking style:
Lie face up on the mat, put your arms at your sides, lift and bend your knees. Push your arms to the ground and stretch one leg hard until your hips can keep a straight balance with your body and your toes are straight. The other leg is bent to the back of the head. This sport should always maintain the support of the lower back and arms during the exercise. Each group does 12 times, and the left and right legs are repeated.
Exercise parts: legs, arms, waist and back.
Abdominal flexion and extension:
Bend your knees face down, support the ground with your arms, make your right leg touch the ground, stretch your left leg over your hips, and straighten your toes to the ground. Repeat 12 times, and then change direction.
Exercise parts: triceps, back, buttocks, thighs and abdomen.
Complete flexion and extension:
Take a dumbbell in your right hand and left hand, let your knees bend naturally, keep your back flat and lean forward. Try to support your hips backwards, with your center of gravity down. Then bend your left knee to the hip position and lift the dumbbell to your chest. Repeat 12 times, and then change direction.
Exercise parts: abdomen, shoulders, back and buttocks.
Close-fitting sinking type:
From sitting on the mat, face up, support the upper body with both hands, and bend your knees with your left foot on the ground. Try to stretch your left leg above your head and lift your hips, keeping your elbows still and keeping your body balanced. Left and right; Each side 12 stroke.
Exercise parts: abdomen, buttocks and thighs.
Dynamic compression type:
Sit on the mat, palms down, and lift dumbbells on your chest. Lift your feet off the ground, bend your knees slightly, lean back 45 degrees, keep your abdomen tight, and stretch your arms and legs. Repeat 12 and do it again.
Exercise parts: chest, abdomen, buttocks and arms.
Bridge fat burning type:
Lie face up on the mat, hold a dumbbell in each hand, lift your hips, straighten your left leg and arms at the same time, and keep your right leg and knees bent to support balance. Then put your hips and left legs on the ground and extend your arms horizontally left and right. Repeat left and right legs 12 times.
Exercise parts: back, chest, buttocks, thighs, hamstrings.
Extrusion extension:
Lie on the mat with your right half, support your upper body with your right forearm, bend your right leg to the ground, push your abdomen and stretch your body as much as possible, and lift the dumbbell to your head with your left hand. Stretch your left leg and straighten your toes down. Holding a dumbbell, try to raise your left leg to the height above your head while bending your elbow downward.
Exercise: Legs, abdomen, elbow tendons and arms.
Ballet chopping:
Hold both ends of the dumbbell with both hands, and stand with your feet shoulder-width apart in a ballet posture. When squatting, turn your body center of gravity to the left. After standing up, raise your knees to hip height. Then, as shown in the figure, lift the dumbbell to the head height and twist the body to the right, and then make a downward chopping action. Repeat 12 times, and then do it again in a different direction.
Exercise area: thighs and buttocks.