Chen has worked in the office for a long time and is getting older. Does he always feel that his * * * is becoming more and more flattering? In fact, the reason why * * * is flat is not only affected by sedentary, but also related to the lack of exercise in the legs. Mibuhu Yamazaki, a Japanese overall athlete, said that as long as you stretch the hamstring muscles at the back of your thighs with two movements, you can relax the tight gluteal muscles, not only put the pelvis back, but also make the ugly fat disappear! Hip drooping will also pull the pelvis, which is the chief culprit of hunchback and lower abdomen! Takashi Sakurai, a personal fitness trainer in Japan, pointed out that gluteal muscles, like accelerators when walking, are the main muscle groups that control walking ability. The hamstring muscle group connected with it is the shock absorber to assist this throttle, so as long as it can completely move to the back of thigh and gluteus muscle, it can effectively prevent these two groups of muscles from pulling the pelvis backwards and causing hunchback. Yamazaki Bumiho, who first advocated that pelvic exercise can reduce the weight of the whole intestine in Japan, said that when the pelvis is pulled by gluteal muscles and hamstrings, the waist will tighten, the upper back spine will relax excessively and bow forward, and the lower abdomen will move with it. Squatting with your arms under your knees can check whether your gluteal muscles are tight. In order to confirm whether your lower abdomen is related to gluteal muscle tension, Mi Hu Yamazaki suggested that you should squat with your arms under your knees: put your legs together, land your feet, and then squat with your hands under your knees. If the hamstring muscle can cling to the calf and your back can be straightened, it means that the gluteal muscle, hamstring muscle and ankle joint are all soft. On the other hand, people with frog limbs can stand on tiptoe slightly, but if the back leans forward too much, it means that the gluteal muscles, hamstring muscles and ankles are too tight. In order to improve hunchback and abdominal fat accumulation caused by drooping, in addition to squatting for 65,438+00 seconds in the above correct posture, Junhiro Yamazaki also recommends people to practice two-legged gymnastics for 65,438+0: standing on the ground, legs open at shoulder width, and letting the toes look straight ahead, heel on the ground, tiptoe off the ground, and let the muscles behind the lower body. This is not right: when kicking the floor, never stretch your toes. Once you do, your weight will drop and the effect of exercise will be greatly reduced. Leg Gymnastics 2: Standing on tiptoe, the front and rear muscles of the leg are antagonistic to each other, so the action of kicking the ground and tiptoeing alternately can actually be moved to hamstring and gluteus. ※. When you stand on tiptoe, you should pay attention to putting your weight on your toes as much as possible, press your waist with both hands and stand steadily 1 minute. When you stand on tiptoe, you should avoid supporting your center of gravity on the little toe on the outside, and the protrusion of your ankle should face sideways, not obliquely forward as shown in the figure, otherwise it will also distract your center of gravity.