In the traditional theory of health preservation and disease prevention in China, the health care and exercise of the waist have always been highly valued, and it is known as "the waist is the house of the kidney". Since ancient times, there have been many ways to exercise the waist, mostly by loosening the hips, turning the waist, pitching and other sports to dredge the blood circulation of the waist, which plays a role in strengthening the kidney and waist. Here are several effective and simple exercise methods.
1, flexion and extension: spread your legs shoulder width, put your hands on your hips, and then do full waist flexion and extension for 5 ~ 10 times. Try to relax your waist muscles during exercise.
2. Twist your hips and turn around: spread your legs slightly wider than your shoulders, put your hands on your hips and breathe evenly. With the waist as the central axis, the buttocks rotate horizontally clockwise first, and then counterclockwise in the same way, with the speed from slow to fast and the rotation range from small to large, and so on 10 ~ 20 times. Pay attention to the fact that the upper body should be basically upright, the waist should move with the rotation of the crotch, and the body should not lean forward and backward too much.
3, alternating blood: legs open, shoulder width, legs slightly bent, arms naturally drooping, double into a half punch. Turn left waist first, then turn right waist. At the same time, the arms naturally swing back and forth with the left and right rotation of the waist, and with the power of the swing, the hands alternately beat the back and abdomen in tandem, and the maximum power can be determined as appropriate, and it is done for about 30 times continuously.
4, climbing with both hands: the whole body is upright and relaxed, and the legs can be slightly separated. First, raise your arms, lean back, and try to achieve the greatest degree of backward tilt. Pause for a moment, then bend forward, move your hands down, try to touch your feet, pause again, and then return to your original position. You can do 10 ~ 15 times continuously. Be careful not to cross your legs when you bend forward, otherwise the effect will be bad. Old people or hypertensive patients should move slowly when bending over.
5, arch bridge type: supine bed, legs flexion, feet, elbows, back of the head as the fulcrum (5 points support), hips forcibly raised, such as arch bridge type. With the progress of exercise, you can put your arms on your chest and exercise only with your feet and the back of your head as fulcrums (3-point support), and you can exercise 10 ~ 20 times each time.
6. Swallow style: on the prone bed, put your arms on your sides, straighten your legs, and then put your head, upper limbs and lower body.
Leg weight loss:
Love beautiful MM, are you still worried that your elephant legs have been following you? Have you noticed any small details in your life that can help you get rid of the troubles caused by elephant legs? In fact, many small exercises in life will make you get rid of the troubles it brings you. Let's sum up what sports can make you have slender legs!
1, do leg lifts.
After getting up every day, you can do five groups of leg lifts in the living room or room, each for one minute, and you can have a rest after each group. Leg lifting is a good exercise for thin thighs, which can exercise the muscles of thighs well and promote the burning of leg fat. MM, who loves beauty, doesn't want elephant legs to follow you all the time, but wants to wear short skirts. Then let's exercise our thighs when we get up every day, so that we can have slender legs!
2. Stand for a while or take a walk after dinner.
Don't sit still after eating, it will make your fat accumulate on your thighs and buttocks. It's nice to wash dishes and clean the kitchen. You can stand for a while. Do you know that?/You know what? Do you know that?/You know what? Standing for half an hour after a meal can prevent fat from accumulating in your lower body. If you have time, you can go out for a walk after dinner. Take a walk after dinner and live to be 99 years old. Go out for a walk to exercise thigh muscles, consume inhaled calories, achieve the purpose of slimming thighs and make yourself healthier.
3. Massage for a while while taking a bath
It's best to wash standing when taking a bath, which can consume calories. Rinse with hot water for two minutes and massage your thighs with your hands; Then wash with cold water for two minutes, and then massage your thighs with your hands. Repeated several times can promote the blood circulation of thighs and help burn excess fat on thighs, thus achieving the purpose of stovepipe.
Step 4 ride a bike
Cycling is a very leisurely activity and a very interesting sport. When you are free, you can go out by bike and play in the suburbs or nearby parks. Personally, I like this kind of exercise very much, because riding a bike can reduce the fat on my thighs very well. In the process of cycling, you can exercise your thigh muscles well, so that they can get enough exercise, and the excess fat on them will easily disappear. MM, people who love beauty might as well ride more bicycles!
5. Slimming and stovepipe before going to bed
You can do some stovepipe exercises before going to bed to burn excess fat in your thighs. Here is a simple stovepipe exercise: sleep on the bed, lie flat, lift your feet away from the bed, lift your feet almost perpendicular to the bed, and lift your feet 20 times repeatedly. Then sleep on your side in the other direction and lift your foot with the other foot. You can stop until you feel your thighs are weak. This is a very good stovepipe exercise. Do more when you can sleep in bed. After a week, you will find that the muscles inside the thigh become strong and the thigh becomes slender.
6. Eat more stovepipe food
Usually eat more stovepipe food. Do you know what food can help you thin your legs? Spinach can promote blood circulation and help burn fat. It is a good stovepipe vegetable. Apples contain malic acid, which can accelerate the body's metabolism. Apples are rich in calcium, which can reduce the edema of the lower body and are good slimming fruits. Grapefruit is also very good, it is low in calories and rich in potassium, which can help the group reduce the accumulation of thigh fat, and MM who loves beauty can eat more.
7. Take more stairs
When commuting, you can take more stairs. If your company is on the fifth or sixth floor, you can go straight up after lunch to digest what you just ate and help your legs lose weight. Taking stairs can pull thigh muscles, promote blood circulation and promote fat burning. MM who wants to stovepipe, might as well take more stairs, which will give you unexpected surprises.
8, a balanced diet
One's diet is very important. It is not only related to whether we are obese, but also directly affects our health. Don't eat too much junk food and eat less fried things. Eat more fruits and vegetables. They can supplement the vitamins and fibers that our body needs, effectively regulate the body and have the effect of stovepipe. MM who doesn't want elephant legs should pay attention to diet, and remember that healthy food is less oil and less salt.
How to thin your arms
Freehand stretching exercise (choose one every day) This is a simple and effective exercise to strengthen the arm curve. Its advantages are obvious effect, simple operation and no need of any auxiliary tools.
A: Stand against the wall.
1. Stand with your feet together, about1.5m away from the wall;
2. Stick your hands to the wall, palms down, palms facing each other and arms straight;
3. Slowly press down, exhale while pressing, pause for 3-5 seconds, then get up and inhale when you get up;
4. Repeat this action for 30~50 times.
B: Turn your arm around.
1. Keep your hands straight left and right, palms down;
2. Turn the arm clockwise for 50 times;
3. Turn your arm counterclockwise 50 times. Note: when the arm is rotating, it must not be bent, and the arm should be as straight as possible.
1. Standing up every morning and evening 100 times can reduce a lot of places, especially the calves. As long as you keep breathing evenly.
2. Take a stance, then shake your thighs. If you can hold on for 2 minutes, I'll count you as strong. You should feel the effect, hehe.
3. Soak your feet every day and massage from top to bottom. Promote blood circulation, but also beauty. If you have oily skin, you can also remove oil, which is very good! !
4. Pat both sides of the thigh every morning, and stroke each side 100.
Lower leg:
1。 Squat up and down 100 times, not only lost waist, legs, but also lost stomach.
2。 Twist your waist, pour 8 words, pay attention to breathing, it must be breathing! ! ! Follow the breath, keep doing this, and rest assured that it will not rebound.