The point is to move slowly and not in a hurry.
1. Keep your feet shoulder-width apart and your hands rested on your hips.
2. While experiencing the Shenshu point directly behind the navel (in the middle of the body), inhale through the mouth and twist the upper body to the left.
3. While exhaling from the mouth, slowly return to the original position.
4. Similarly, twist the upper body obliquely to the right, and then return to the original position. Do it 9 times on the left and 2 times on the right, * * * 18 times (about 1 minute). It can be increased to 3 minutes after getting used to it. Breathe in through your mouth while twisting your body. While returning to the original posture, exhale from the mouth. Squat exercise, exercise the muscles of the lower body. It can not only burn the existing fat, but also prevent the production of new fat. According to different parts of fat growth, do simple squat exercises quickly.
In squat exercise, different directions of toes will produce different exercise effects when standing:
In the basic standing posture, the center of gravity is naturally placed on the toes, and the sole of the foot bears the whole body weight evenly.
Tiptoes stand on tiptoe slightly inward, which is an exercise for the lateral muscles of the legs and effective for correcting the splayed feet.
Feet slightly inward, so that the muscles in the inner thigh are hard. O-legged people try this position.
The toes are wider outward, which exercises the lateral muscles of the legs and has obvious correction effect on the X-shaped legs.
The essentials of squatting:
The legs are slightly wider than the shoulders, and the basic squat movements are divided into hands akimbo, legs open, width slightly wider than the shoulders, toes slightly outward, and stable support for the body.
The waist should be completely straight and upright, which can't be ignored when squatting. If you bow your back, the squatting effect will be halved. Pay attention to the chest at the same time.
Squat and inhale. Take a deep breath from posture 2, count to 1, 2, 3, then slowly kneel down and kick hard at the same time, feeling muscle tension.
The thighs are parallel to the ground and the waist is upright. Squat down until your thighs are parallel to the ground. It takes about 3 seconds from pose 2 to this action. At this time, the hips should be slightly backward.
When exhaling, resume standing, with thighs parallel to the ground, slowly straighten your knees and exhale evenly. Be careful not to stand up straight quickly, meditate for about 2 seconds and stand up straight slowly.
The whole action is completed within 5 seconds, and the action of 1-6 is repeated 10 times as a group. Complete a set of breaks 1 min. The ideal exercise mode is 3 groups 1 day, and do as much as possible after getting used to it.
Aerobic breathing: stand up straight with your legs together, keep your upper body straight, keep your whole body in a straight line, tighten your waist, abdomen and buttocks, hold your chest out and face forward. Exhale slowly from the nose to make the abdomen sag, then stop and keep this state and posture 15-30 seconds.
Pay attention to keep the whole body straight during the whole breathing process, only the abdomen is active. Pelvic correction, legs upside down, swinging limbs: the whole body is prone on the ground, the legs are extended together, and the arms are extended to the top of the head, so that the whole body is fully extended on the ground. Then the arms and legs alternately swing upward, that is, when swinging the left arm, lift the right leg, and then change it after the right arm and left leg contact, and continue to do it for 30-60 seconds.
Double-arm bridging, pelvic correction, waist twisting and swinging: stand with your legs open to shoulder width, with your upper body straight, your arms bent, your elbows open, and your hands crossed on both sides of your pelvis. The knees bend forward slightly, and then the hips swing back and forth to the left and right sides 10 times, so that the muscles on both sides of the waist are compressed.
Pelvic correction, legs upside down, hands akimbo: the left and right knees slightly bend forward, so that the pelvis swings back and forth 10 times. Pay attention to keep your upper body straight and your knees bent, and try not to change your posture. Standing with both legs upside down, twisting the ghost's upper body: standing with both feet open, with the steps shoulder-width, arms bent, elbows open, hands crossed on the pelvis, left and right knees slightly flexed, waist and abdomen exerting force, making the pelvis horizontally twist clockwise for 65,438+00 turns.