The first one:
Lie flat on the yoga mat.
kneel
Hold your ear gently with your hand.
When you tuck in, your legs, hips, head and shoulders leave the ground at the same time.
Keep your waist close to the ground.
A group of 25 people, three groups.
The second one:
Lie flat on the yoga mat.
Bend your knees and lift your legs
The head, shoulders and upper back are off the ground.
Keep this position still.
Keep your hands straight and put them at your sides.
Swing your hands up and down to breathe.
Pay attention to keep your abdomen tight at all times.
30s 1 group 5
The third one:
Lie on your back on the mat.
Straighten your legs.
Vertical to the ground
Tighten the abdomen when exhaling.
Put your legs down slowly.
Stop at about 45 degrees
Inhale again and return to the original position.
15 1 group 3 groups
The fourth one:
Get down on the mat.
Put your hands on your chest.
Lift it slowly.
Always keep your legs close to the ground.
Feel the stretching of the abdomen.
30s group 1 group 2
Recently, the training volume is much larger than usual, and I will be very hungry after every training. At this time, it is best to replenish some energy in time.
Let me show you my usual banana milkshake. It's actually quite simple. Just beat 200ml skim milk with a juicer for 2 minutes ~
There is a simpler and lower-fat method, that is, 4 1g meal replacement milkshake 200ml skim milk, and you can drink it after shaking the cup for more than ten seconds. Authentic strawberry milk flavor, you can't help drinking a cup every time you practice.
Sometimes I just drink a milkshake in the morning or evening. I feel full, I won't be hungry for a long time, the calories are not high, and I can provide daily nutrition, which is very suitable for babies who are losing fat ~