1, weight loss effect of eliminating edema in summer
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.
Look up on your stomach
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.
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.
2. Alternative slimming exercise
1. Kiss pillows and kneepads
Equipment: pillow
Target efficacy area: triceps brachii and pectoral muscle
Answer: Keep your hands and knees on the ground to control your balance and keep your arms straight. Your body should form a straight line from your knees to your shoulders. Put the pillow on the ground in front of your head.
B: Bend your elbows as slowly as possible and lower your torso until your mouth kisses the pillow. As time goes on, the speed of your stomach should be slower and slower. Two local exercises to lose weight
Squat down against the wall
Equipment: two pillows.
Target efficacy area: quadriceps femoris
Feet shoulder-width apart, lean against the wall and take a big step away from the wall. Hold one pillow in your hands and put the other pillow on the ground below you. Your upper body slides down the wall until your knees bend 90 degrees, perpendicular to your ankles. Then support the pillow in your hand behind your shoulder, push your back against the wall and press your heel against the ground. The longer the control time, the better. When you feel that your back may not stick to the wall, your body slowly slides down the wall and sits on the pillow under you. To be more effective, you can increase control time or hold heavy objects.
Push the shoulder
Equipment: Chair, dumbbell (mineral water bottle), pillow.
Target efficacy area: office lunch break to lose weight and exercise shoulder and triceps brachii.
Sit in the chair and put the pillow behind your shoulder. The back waist is close to the chair, the elbows are bent, the dumbbells are raised to shoulder height, and the palms are opposite.
B: Push your arm forward and up as slowly as possible. Slowly retract your arm back to the starting position. Once you can push it eight times, you should increase the weight of the dumbbell or extend the time.
Row slowly
Equipment: bench or coffee table, pillow
Target efficacy area: back
A: Put your right knee on the pillow on the bench. Stand up straight with your left leg, lean your hips backwards, put your right hand flat on the stool, hold the dumbbell with your left hand, and straighten your left arm perpendicular to the ground. Keep your back and neck parallel to the floor. Look down.
B: Bend your left arm slowly and lift the dumbbell to your armpit. Slowly put down the dumbbell, do it as many times as possible, and then do it on the other side. Once you can do it 8 times on each side, you should increase the weight of the dumbbell or extend the time. Aerobic exercise to repair perfect figure
Bend your legs and lift your hips.
Equipment: pillows, cushions.
Target efficacy area: abdominal muscles
A: Lie on your back on the mat, with your legs bent, your feet flat on the ground, your arms extended to your sides, your palms facing down, and your head resting on the pillow. The back waist is close to the ground.
B: Lead your knees to your chest as slowly as possible and lift your hips off the ground. Then slowly return to the starting position. Complete as many repetitions as possible while keeping your back close to the ground.
6. Step up the heel
Equipment: steps, dumbbells
Target efficacy area: calf
A: The forefoot stands on the first step, and the heel hangs outside the step. Hold the railing in one hand and the dumbbell in the other. In order to warm up, your toes should jump up and down a few times at a constant speed. Then lift your body as slowly as possible and press your whole body weight on your toes.
B: Put your heels down at a very slow speed until they are below the steps. Lift your body again and press your center of gravity on the palm of your front foot. Say it again. Arch bridge posture removes whole body fat.