Weight loss exercise eliminates edema, which is a problem for many friends. Exercise and fitness are good weight loss exercises. Do you know any weight-loss exercises to eliminate edema? Let's take a look at some weight-loss exercises to eliminate edema, hoping to help everyone!
Weight loss exercise to eliminate edema 1 neck stretching
Step 1
Head up, chest up, sitting posture. First of all, put your right hand on your left shoulder and apply force slightly downward to help your hunchbacked shoulder return to a relaxed and sinking posture.
Second step
Turn the head horizontally to the right to the limit, feel the neck stretch, and stay for 10~ 15 seconds. Keep the rest of your body still, slowly raise your right turn head to the limit, and hold your head up for 10~ 15 seconds.
Third step
Finally, slowly lower the head line of sight to the limit, look down, stay for about 10~ 15 seconds, and then change sides. Using different angles of Step2~Step3, you can stretch the tight and stiff muscles on the neck side. If you have a stiff neck, you can do several groups as many times as you want.
Shoulder and neck relief
Step 1
This action can be operated in sitting or standing position. Put your left and right hands on your left and right shoulders, and your shoulders will sink. Be careful not to hunch over.
Second step
Draw a big circle with your elbow outward and backward, and drive your shoulders to rotate about 10~ 15 times. Then draw a big circle forward and inward with your elbow, and drive your shoulders to rotate about 10~ 15 times. You can do 2~3 groups repeatedly, and you can feel relieved and warm.
Tight hips
Step 1
Hold the chair or wall firmly with your right hand, akimbo with your left hand, and stand with your feet open naturally.
Second step
Next, for continuous movements, lift your right foot first, with your thighs approximately parallel to the ground and your knees slightly at 90 degrees.
Third step
Stretch your right foot backward, pay attention to keep your back straight and not arched, use hip strength to keep the left and right pelvis horizontal and not inclined, and the left knee supporting the body's center of gravity is slightly bent, but the knee does not exceed the toes. Feel the center of gravity of the hips backward, and the knees should not feel pressure. Repeat Step2~Step3 for about 10~ 15 times and then change feet. You can do 2~3 groups. This action can exercise hip and core stability.
Lower back exercise
Take a prone position, with your back on the ground, your knees slightly bent, and your feet together. Fold a big towel into a thick rectangle, clip it in the center of your knee, and relax to 1 min after 30 seconds. Repeat the operation for 2~3 groups. This action can exercise the lower back and core, and it is helpful for people who are prone to low back pain to operate every day.
Lower limb extension
Right foot in front, left foot in back, lunge forward, squat down, put your hands on both sides of your front foot and straighten your back. Feel your legs and hips open inside. After holding this position for 30 seconds, change your feet. Repeat this operation alternately for 2~3 times. This action helps to stretch the lower limbs, help circulation and reduce edema.
Weight loss exercise to eliminate edema 2 lower back rotation stretching
Stretching parts: thoracic vertebrae and lumbar vertebrae
Action points: put one leg on the outside of the other leg, put the other hand against the knee of one leg, and rotate your lumbar and thoracic vertebrae at the same time.
You can hear dad's voice in the thoracic spine. If it's not accompanied by pain, it's normal, which also means that your thoracic spine is too tense.
Chair chest stretching
(Daily sedentary people must focus on stretching upper limb pectoral muscles)
Stretching parts: chest and shoulders
Action points: find a chair with a suitable height, grab the back of the chair with both hands, lean forward slowly, and feel the stretching of the chest and arms.
Chair shoulder stretch
(Shoulder stretching, people with serious shoulder and neck circles should do this kind of stretching more. )
Stretching parts: shoulders and back
Action points: put your elbows on the edge of the stool or bed, and slowly sit back with your hips, feeling the stretching of your upper back and shoulders.
Dynamic frog stretching
(Also called frog squat, I will add this dynamic stretching before practicing hard pull or squat, in order to open my hips. )
Stretching position: adduction and hip flexion muscles.
Action points: separate your legs and knees, keep your inner thighs and calves close to the ground, support your elbows, and slowly move your hips back and forth.
The lar mountain range in that world
Stretching parts: thoracic vertebrae and hip flexors.
Action points: This action is to stretch the entire dorsal chain and thoracic vertebrae. You need to lunge and press the body, slow down when twisting the upper body, and look at the raised arm.
Hamstring muscle stretching
(People who often do strength training still need to do dynamic stretching to pull hamstring muscles when practicing lower limbs.)
Stretching position: the back of thigh
Action points: Hold the back of one leg's knee with both hands, and slowly pull the leg closer to the trunk to feel the stretching feeling at the back of the thigh.
Infant stretching
Stretching position: whole body muscle group
Action points: Kneel on the yoga mat, get down and slowly sit back on the calf, stretch your hands forward and feel the stretching of your whole body.