First stage
Practice time: Day 65438 +0- Day 7
Sports goal: make your body active and lose 2 kilograms.
The focus of this stage of practice is to move the joints, awaken the muscles in all parts of the body and make the body move. After 5 days, you will find that your body is lighter and you can walk faster.
● Roll up the pelvis-move the spine to relieve backache.
Times: repeated 10 times
① Lie flat, bend your feet and step on the ground, and inhale.
(2) Exhale, slowly pull the coccyx off the ground, stay above and inhale, and then lower the spine from the chest section by section when exhaling.
● Sit-ups-strengthen abdominal muscles and exercise the spine.
Times: Repeat 15-30 times.
① Lie flat with your arms at your sides and inhale.
② Exhale, the arm stretches forward, driving the spine to roll up from the ground, staying above to inhale, and rolling back to the ground when exhaling.
● Lie on your side and lift your legs-enhance the muscle strength of your waist, abdomen and legs and stabilize your core.
Times: Repeat 15-20 times, change sides left and right.
① Lie on your side, with your head in a straight line with your toes, and prepare to inhale.
(2) Exhale, the abdominal muscles contract, the feet are lifted off the ground together, stay above and inhale, and put them down when exhaling.
Low back stretching-strengthening back muscles.
Times: repeated 10- 15 times.
(1) Face down, body in prone position, hands straight at your sides, and inhale.
② Exhale. Abdominal contraction lifts the back off the ground, keeps the spine elongated, and stops in the air to inhale. When exhaling, the body returns to the ground.
stage Ⅱ
Practice time: Day 8-Day 14
Exercise goal: improve metabolism and burn more fat.
This stage is mainly aimed at strengthening heart and lung function, and also applies to muscles in all parts of the body, but the difficulty is improved a little, which effectively improves metabolism and makes the body burn more calories.
● Pelvic flexion-increase spine activity and improve body stability.
Times: repeated 10 times
① Lie flat. Bend your legs, lift your feet, step on the yoga brick, and inhale.
(2) Exhale, slowly pull the coccyx off the ground, stay above and inhale, and then lower the spine from the chest section by section when exhaling.
● clap the ground one hundred times-strengthen the abdominal muscles and move the spine.
Times: repeated 10 times
① Lie on your back, keep your legs together off the ground, put your hands on your sides and inhale.
② Exhale, bend your upper body off the ground, take five small breaths, pat your hands up and down five times, then spit five small breaths and pat your hands five times.
● Draw a circle on your side-strengthen leg and hip muscle exercise and stabilize core muscles.
Times: Repeat 10 turn, and change sides left and right.
① Lie on your side, with your head and toes in a straight line, your thighs flat and your legs apart, ready to inhale.
② Exhale, draw a circle in the air clockwise with your thighs, and swap left and right.
● Swimming-strengthen back muscle exercise and increase coordination.
Times: sucking out 1 set, repeating1set.
(1) Face down, prone, hands straight at your sides, and inhale.
② Inhale with four small mouths, exhale with four small mouths, and straighten your right hand, left leg, left leg and right hand at the same time to keep the pelvis stable and not shake, and keep the height of your hands and feet consistent.
The third stage
Practice time: Day 15-Day 2 1 day.
Exercise goal: the lower abdomen is flat and the waist and abdomen are 2 kg thinner.
At this stage, many movements will use more muscles in the waist and abdomen. After practicing every day, you can feel that the muscles in the waist and abdomen are tighter, and you can see the effect of slimming the waist and abdomen in more than a week.
Bending-increase spine activity and strengthen abdominal and thigh muscle exercise.
Times: repeated 10 times
① Lie flat, legs straight, hands straight up; Stretch, inhale and get ready.
② Exhale, using the strength of abdominal muscles to bend the body off the ground one by one and keep a C-shaped arc.
③ Keep C-shaped stretching and lie on the floor when inhaling and exhaling.
● One-leg exchange-exercise leg muscles
Times: Switch left and right once as a group and practice 10 group.
① Lie on your back, bend your legs together, with your thighs and calves at a 90-degree angle, put your hands gently on your knees, bend your body to sit-ups and prepare for inhalation.
② When exhaling, the right leg extends at a 45-degree angle, while the left leg remains bent. Put your hands on your left knee, inhale when changing your feet, and extend your left leg when exhaling, so as to keep your body stable and not shake.
● Side leg varus-exercise the lines on both sides of the waist to strengthen spinal torsion.
Times: Switch one set from left to right and practice 10.
① Lie flat, put your hands on your sides in parallel, straighten your legs together, and inhale.
(2) Exhale and abdomen, legs together and fall to the left, with shoulder blades on both sides touching the ground. Relying on the stability of the upper body, pull your legs back to their original positions when exhaling.
● Ball balance-exercise back lines and increase physical stability.
Times: repeated 10 times
① Place your abdomen flat on the ball, stand on tiptoe, lift your knees off the ground, and put your hands behind your head.
(2) Exhale, using the strength of the back to raise the upper body and keep the lower body stable.
The fourth stage
Practice time: Day 22-Day 30
Exercise goal: the whole body is tight and the clothes are one size smaller.
The movements at this stage combine the essence of all movements this month, which will further improve the difficulty, effectively activate the spine and exercise the curve of waist, abdomen and buttocks.
● One hundred times more advanced-shape the lines of abdomen and legs, and enhance cardiopulmonary function.
Times: aspiration 1 group, repetition 10 group.
① Lie on your back, keep your legs together off the ground, put your hands on your sides and inhale.
(2) Exhale, bend your upper body off the ground, stretch your legs for 45 degrees, take five small breaths, pat your hands up and down for five times, spit out five small breaths, and pat your hands for five times.
● Cross exercise thigh muscles.
Times: about one set, repeated 10 times.
① Lie on your back, with your legs bent together, your thighs and calves at a right angle of 90 degrees, and put your backhand behind your ear to inhale.
② When exhaling, twist the upper body to the left, stretch the right leg at a 45-degree angle, keep the left leg bent, exhale, and then exchange.
● Push-ups-exercise the strength of arms, abdomen, buttocks and back.
Times: about one set, repeated 3-4 times.
(1) Face the floor, stand on your stomach, bend your elbows just below your shoulders, touch the ground with your toes, and inhale to keep your body straight and elongated.
② Exhale, gently lift your right foot, extend your toes backwards, and contract your abdominal muscles. Inhale, put your feet back on the ground and practice on the other side.
● Heel tapping-exercise gluteal muscles and inner thigh muscle lines.
Times: one set of sucking and spitting, two sets of training1-.
(1) prone position face down, hands under the forehead, feet apart in a small V shape.
(2) Exhale, keep your upper body on the ground, tuck in your abdomen and buttocks, lift your legs off the ground, and keep your legs V-shaped.
(3) Spit 5 small mouthfuls, inhale 5 small mouthfuls in one breath, and the inner leg forcibly drives the heel to beat 10 times.