Tree yoga
1. Put your hands on your head from your sides. When your hands are raised above your head, put your hands together, palms on your head and wrists on your head.
2. Stand with the left leg, with the right leg bent from the knee, the right leg lifted to the left thigh, and the heel and the outside of the sole resting on the upper part of the left thigh. Twist your right foot slightly and press it on your left thigh, but don't use your heel, but press your left leg with the outside of your heel. When the lateral heel presses the left thigh tightly, the left leg and the whole body should be tightened and straightened.
3. Put your hands together on your head, and then do the following actions: try to push your bent elbow back so that it is in a line, but be careful not to push it too hard. Look ahead, stand with your right leg taut, your whole body in a state of tension and breathe normally. Hold this position 10 second.
4. Keep this posture for a predetermined time, loosen your palms and open your arms. Then tighten your arms and put them back to your sides. After your hands are restored, grab the toes of your right leg and gently lift your feet back to the ground. Now, you are back to your original preparation posture. Take a rest and breathe normally twice.
5. After a few seconds' rest, alternate your legs and repeat this position several times. When learning for the second time, you need to stand with your right leg and bend your left leg. Then follow the first step and repeat this posture.
Tips: Tree yoga can not only activate the joints of the whole body, but also promote the blood circulation of each joint, which also has a good effect on thin back. This action seems simple, but not everyone can do it well. What is the reason? This may be due to poor innate balance, or you can't concentrate on your posture when learning yoga, so I suggest you study more and meditate more, and let your mind calm down before learning, so as to carry out the action to the end, keep it going, and exert the maximum exercise intensity and slimming effect.
Relaxation exercises for thin upper body
Relaxation exercises, as the name implies, aim to relax. Don't think that the action of "relaxing" has no weight loss effect, but it has a great effect. Let's see how to do it first:
1. Sit in a chair with your back straight and your feet on the ground. Don't stand on tiptoe. Then slowly close your eyes and relax for 5 seconds.
2, keep your back straight, slowly relax your shoulders, don't put any pressure on your shoulders, let it go and relax completely.
3. Slowly support the upper body and pelvis with your legs.
4. After standing up, lie on the ground slowly, keeping your whole body close to the ground with your face up. Then, spread your legs shoulder-width apart. The arms don't need to do any special movements, just put them on the sides naturally.
5. Close your eyes, relax and keep this posture for 5 seconds.
After practicing this set of relaxation aerobics, you will feel lighter, because this set of aerobics can help you relax your body slowly, relieve muscle tension, and especially relax your shoulders completely. Breathing is very important when practicing this set of relaxation exercises. Pay attention to breathe slowly. Inhale until the chest bulges as much as possible and the abdomen contracts as much as possible. Instead, exhale and relax between breaths.
After practicing relaxation exercises, the muscles of the body are already in a relatively relaxed state. At this time, you can practice other calisthenics to further thin your upper body, and then share with you four-step thin back calisthenics.
Four-step thin back aerobics
1, stand up straight first, if your feet are open, slowly close together, and then put your hands at your sides vertically.
2. Then raise your hands to your sides. When you reach the top of your head, turn your hands so that your palms face up, and then buckle and fasten your index finger. At this time, it is necessary to adjust the center of gravity of the shoulder so that the center of gravity of the shoulder can be lifted with this arm.
3. Gently stand on tiptoe and slowly pull your body up until you stop at the maximum height you can reach. Keep this pull-up posture and start to take a deep breath slowly, and try to control the time at around 10 second.
4. Keep the upper body posture still, put down the heel and return to the ground. Then raise your head, slowly adjust your center of gravity, lean back until you can stop, and stick to this position 10 second.
This set of aerobics can exercise the muscles of the back and help to eliminate the fat on the back. Stretching also helps to shape the back lines. Although the four-step thin back aerobics is mainly aimed at losing weight on the back, it can also play a certain role in other parts, because the arm needs to cooperate in practice, and the muscles of the arm can move during the lifting and stretching of the arm, which plays a role in slimming the arm to a certain extent.
Thin waist cross aerobics
A slim waist will add a lot to a person's appearance. How to slim your waist? The following set of aerobics can help you.
Chest cross movement
1, stand naturally, slowly open your legs, and then extend your arms, paying attention to keeping your arms in a straight line and parallel to the ground.
2. Exhale slowly and turn your body at the same time, paying attention to your feet and keeping your arms horizontal. Stop within your reach, inhale and exhale for 4 seconds each. The practice time can be gradually extended.
In the chest crossing action, we pay great attention to the balance of the body, because this action is mainly to correct the skew of the body.
Torsion and respiratory movement
1, do the same posture as the chest cross step 1, that is, the chest cross posture.
2. On the basis of the cross posture on the chest, slowly lift one of your feet so that the thigh is parallel to the ground and the calf is vertical to the thigh.
3. Put down the raised foot and do the same action with the other foot, paying attention to keeping the balance between the arm and the body.
4. After completing the above two actions, keep your hands flat for one minute and slowly lift them so that your arms and legs are in a straight line. In less than a minute, the two hands exchanged positions. Then, palm down, exhale, and turn your body for 8 seconds. Be careful not to swing your head up and down.
Waist twisting is an important way to slim the waist. Torsional breathing combines waist twisting with chest cross movement and breathing, which can play a greater role in slimming the waist. Practicing this movement can not only exercise the waist and abdomen, but also exercise the balance ability of the body, pay attention to the rhythm of breathing and the coordination of twisting the body, and adjust the mood through regular practice.
Pay attention to aerobics!
First, although different calisthenics have different slimming effects, they all belong to a whole-body exercise. Therefore, before you start aerobic exercise, you must do warm-up exercises, stretch your hands and feet, and warm up your body to avoid physical injury during practice. Second, since aerobics is a kind of exercise, it is necessary to control the time of practice. Exercise consumes a lot of energy. If the time is too long, it will bring great pressure to the body. Once it exceeds the range that the body can bear, it is likely to have the opposite effect. In addition, the best time to practice aerobics is in the afternoon, but the temperature is high in summer, so it is best to do it indoors. Third, we should choose aerobics according to our own specific situation, because there are many kinds of aerobics, and the effect may be different for different people. I suggest you consult a professional fitness instructor and choose the aerobics that suits you best, so that the effect of losing weight will be better. Fourth, in the process of practicing aerobics, we should adjust our breathing at any time according to the changes of the situation. Correct breathing can reduce the burden on the body, promote metabolism in the body and help to lose weight.