1, methods to prevent post-holiday obesity
Disclaimer: The picture comes from the Internet. If there is any infringement, please let us know.
It is best to start the following actions 2 hours after eating. Before carrying out related activities, I suggest you replenish water properly.
Hip training
1, pelvis
Lifting the pelvis upward is the most effective stretching training for hip muscles. Lie flat on the floor, knees bent, hands naturally placed along the body, pay attention to slowly raise the pelvis, and then slowly relax and recover.
Step 2 sprint
If you have joint discomfort, you should complete each step correctly. Don't put the weight behind your feet, but try to spread it evenly. Keep one foot in front of the sprint, then return to the original position and repeat the same action with the other foot.
How to lose weight is better? What are the methods to prevent post-holiday obesity? How to lose weight during holidays?
Step 3: Get down.
Keep your feet shoulder width apart, then do a squat, lift slightly, and repeat this action 5 to 6 times.
Stress training
1, cycling training
Cycling training is considered to be the most effective stress training, because cycling training will have an effect on the front and side muscles without adversely affecting the waist. At first, the waist is close to the floor, the torso is slowly lifted, and then the knees are rotated against the head. The right knee should touch the left elbow and repeat the action in the opposite direction.
2. Lie on your back and lift your hips with your legs.
Lie on your back with your back close to the floor and your hands at your sides. Lift your feet up, bend your knees naturally and cling to your ankles. Slowly lift your hips with your abdominal muscles and curl them towards your head.
3. high jump
As we all know, the high jump acts on the muscles of the whole body. It is best to strengthen the abdominal muscles while increasing the aesthetic feeling and concavity. Be sure to keep the elbow position stable, stabilize your body and tighten your abdominal muscles. Hold this position for 30 to 40 seconds, and then repeat it many times.
Step 4 reach out and bend down
Classical bending training is similar in many places. Before completing these actions, put your hands behind your head, not around your head. Increasing muscle strength will increase the difficulty of movement.
waist
1, stand still and turn around.
Action: Stand with your feet shoulder-width, arms open horizontally, then twist your waist downward, touch the instep of your left foot with your right hand, stand up straight and practice with your left hand. This action is repeated in 3 groups, 20 times in each group.
Tip: If you really can't touch the instep, don't force it, just try your best.
2, prone shoulders.
Action: on the prone bed, straighten your arms forward, slowly lift your upper body to the highest point, slightly raise your head, and then slowly lower it to the starting position. Keep the abdomen and the following parts close to the pad, and don't use too much force. Repeat 10 times.
Tip: If you have difficulty straightening your arms forward, you can support your arms at your sides, flush with your shoulders.
Step 3 lift sideways
Action: Lie on your side, support your head with your left hand, put it in front of you with your right hand, lift your right leg and lift your leg, and curl your left leg. Attention, slow down. If you feel sore on one side of your hip after finishing, it means that the action is correct. Repeat 20 times on each leg.
Tip: This is the most common action. Stick to it and you will lose weight very well. In addition, every time you finish 20, you can pat the sore place with your hand to relax your muscles.
4. Lift your legs with your hands and knees.
Action: Kneel on the bed, support the ground with both hands, slowly raise and straighten your right arm and left leg to the highest point, and then slowly lower to the starting position. Then switch to the left arm and right leg. Keep the head and spine in a natural state. The lifting height can be gradually increased, and exhale when you go up. Repeat 10 times.
Tips: This action is more difficult. You can slow down at first to keep your balance. After a period of familiarity, the movements will be more standard.
Medial buttock
1, lying next to you
Lie on your side, supported by the lower hand, with the upper hand stretched forward and kept at waist level or back level. Bend the upper knee and put it on the floor behind the lower knee. The calf is straight in the direction of the nose. Lift the calf to the lowest height and open the heel as far as possible.
2. tumbling high jump
One leg bends 90 degrees and squats, while the other leg stretches backwards as far as possible to keep the body level, and the palm can be placed on the thigh to support the body. Transfer the weight of one leg to the other smoothly, and the pelvis rolls along the floor. At this time, the back should be balanced and the pelvis should not be lifted too high.
Step 3 Frog Squat
Keep your legs apart until your heels are together. Squat down slowly, keep your back straight until your knees bend 90 degrees, and then slowly return to the original state. When squatting, tighten the muscles of the buttocks and the rear of the buttocks.