Summer has passed, but many girls' swimming rings still seem to be there! It seems that it is difficult to lose the swimming ring in autumn and winter! Today, as long as you master these three tricks and practice for half an hour every day, your waistline is really easy to be small. Of course, this effect is not groundless. As long as you are in place, these three tricks can effectively exercise your lateral abdominal muscles and lay a solid foundation for your vest! Let you get rid of the swimming ring this season and become more dazzling! Bian Xiao suggested that everyone must practice hard to gain something. The most taboo is "fishing for three days and drying the net for two days". Not much to say, let's take a look at today's pose!
1. Vertical toe-catching balance variant
This variant is different from the general toe balance. The practice with the help of the wall not only reduces the difficulty, but also enhances the balance ability of the practitioners. Long-term practice of this pose can exercise the trapezius muscle of the practitioner, enhance the flexibility of the spine, relieve low back pain, and let you bid farewell to spinal diseases!
A. Stay one meter away from the wall, keep a tree-like posture, hold your chest out and abdomen in, and keep your back straight;
B. Hold the wall with your right hand to the right, adjust your posture so that your right arm is slightly parallel to the ground, and slowly lift your left leg to the left;
C. Hold the sole of the left foot with the left hand, straighten the left leg as far as possible, look forward, tighten the abdomen and keep breathing evenly;
D. Keep the action for 30 seconds, change the other side to practice, keep standing, and repeat the action for 5 times.
2. Wheel variant
How powerful the wheel variant is, I believe everyone already knows it very well! But you may still miss some important points! To be amazing, the action standard is the first element! Long-term practice of this pose can effectively exercise abdominal fat, which is conducive to our practice of vest line, and can also delay aging and make your skin healthier and moisturized!
A. Lie flat on the ground, stretch your hands backwards, put your palms on the ground slightly in front of your head, and breathe evenly;
B naturally stretch your legs forward, bend your knees, slowly close your calves to the side, straighten your elbows, tighten your abdomen, and slowly cover your whole body with the strength of your arms until your abdomen is parallel to the ground;
C. The left thigh is slightly at a certain angle with the ground, and the thigh is slowly extended upwards, and the knee is kept straight to keep the body balanced;
D. Keep the action for 30 seconds, slowly return to the flat state, change the other side to practice, and repeat the action for 5 times.
3. Spinal flexion and extension variant
The variation of flexion and extension of standing posture has a large difficulty coefficient, which tests the balance ability and flexibility of practitioners. Yoga experts who have difficulty in practicing can use yoga belts to assist in practice. Long-term practice of this pose can effectively prevent spinal pain, promote blood circulation, stimulate brain vitality and effectively promote physical health!
A. Keep standing, chest out and abdomen in, back straight, legs slightly close together, knees straight;
B. The upper torso leans forward slowly, the head touches the surface of the calf as much as possible, and the left ankle is held tightly with both hands;
C. Adjust posture, maintain body balance, slowly stretch your right leg upward, keep your knees straight, and feel the strength of hip stretching;
D keep your body balanced, keep your movements for 30s, slowly return to the standing state, practice on the other side, and repeat the movements for 5 times.
Maybe you want to give up during practice! This kind of behavior is definitely not desirable. When you want to give up because the posture is too difficult, think about your initial heart and why you are here!