1, stretch your neck
Sit on the stool, gently press your head to the left and right, then press it straight forward, and then press your head down with both hands.
Step 2 stretch
You can take advantage of just 30 seconds of getting up in the morning to do stretching exercises. Not only that, but you can also be energetic all day. Lie on the bed, put your hands gently at your sides, straighten your legs and relax. Open your hands on both sides of your thighs, keep your feet shoulder-width apart, and press your toes forward. With palms facing each other, slowly raise your hands, stretch your whole body and take a deep breath.
3. Raise your legs.
Sit in a chair, bend your knees and lift your legs, then lift one foot horizontally and change the other foot. Stand up straight, with one hand on the wall to support your body, and the other hand on your hips, lift your feet on the same side to the side for 30 degrees, and then change directions. Hold the wall with both hands, kick back to about 30 degrees with one foot, and then kick the other side.
4. Sit down and turn around
Sit at the front of the sofa, knees together, upper body twisting in the opposite direction, do it three times after each 10 second, and then do it on the other side. Can stretch the left and right waist muscles.
5. Side waist extension
Lean on the handle of the sofa, stretch easily, pause for 5 to 10 seconds, then change sides and do it three times in turn. Stretching position: left and right waist.
Step 6 lift your hips and abdomen
Sit in the front of the sofa, hold the handle of the sofa with both hands, put your feet together, bend your knees and lift it up, stop for 2 seconds every time 1 time, then put it down and go back and forth1time. Stretching parts: anterior complex and gluteal muscles.
7. Hold your chest out and stretch your back
Put your hands on the back of the sofa, keep your arms as straight as possible and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times. Stretching position: back muscles.
8. Behind the hips
Bend the forefoot and thigh flat, straighten the hindpaw with knees down, lean forward, pull the sofa with both hands straight and hold the handle 10 second, and then repeat for 3 times. Stretching position: the muscles behind the buttocks.
9. Take the bottle
Legs upright, chest out and abdomen in. Hold the water bottle horizontally on your chest with both hands, then hold the bell and lift it up until your hands are completely straight. Hold still for 3-5 seconds, then slowly lower the straight arm to recover.
Naturally, open your feet and squat in a standing position. Hold the water bottle with both hands and hang it at your sides. Then lift your arms up to your side until they are completely straight and stay at the height of your shoulders and the highest point for 3-5 seconds. Open your feet, bend forward 90 degrees, hold the water bottle with both hands and go straight down your shoulders. Then lift the dumbbell horizontally from the front until it is parallel to the ground, stand still for 3-5 seconds, and then restore it.
Open your feet naturally, squat in a standing position, and hold the water bottle behind your back and put it at your sides. Then lift the barbell as far back as possible, rest for 3-5 seconds and then restore it.
Sit on a stool with your calves perpendicular to the ground, your feet hooked on the water bottle, and your calves and thighs at 90 degrees. Then straighten your knees and straighten your calves. Stop for 3-5 seconds, and then resume.
Lie prone on the ground or on the mat, hold the water bottle with your ankle, then try your best to lift your calf back to the highest point and rest for 3- 2 seconds before recovering. Pay attention to keep your legs together and keep upright at all times.
Lie flat on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands. In the posture of keeping the calf down, try to curl the upper body forward and raise it as much as possible.
10, left and right levels are improved.
Keep your feet shoulder-width apart, hold a bottle filled with water in each hand, and lift it horizontally alternately from left to right, pausing for 5 seconds at a time. * * * Repeat 10 times.
1 1, put your head back.
Spread your feet a little, put your hands behind your head, stand up straight, then slowly lean back to the limit and stop for about 10 second.
12, clench your fist and lean forward.
Put your lower abdomen flat, stand with your feet apart, make fists with your hands and straighten your arms forward. Take a deep breath, tighten your lower abdomen, lean forward and pause for 5- 10 seconds. Repeat 5 times.
13, angle adjustment tip
Stand with your feet together, hold your head high, and put your hands on your sides naturally. Quickly stand on tiptoe and stop for about 10 second. Then slowly descend. Repeat this action five times.
14, twist arm
Lie flat on the ground, spread your legs shoulder-width, hold your arms high above your head, palms up, fingers crossed, pay attention to straighten your back, then slowly twist your waist, swing your hips to the right, and then twist your waist in circles from right to front, from front to left, and from left to back. Keep breathing naturally, then change the direction of waist and abdomen twisting, from lower right to upper right to lower left to upper left.
15, side breathing
Hold up your upper body with your hands, lie flat on the bed, then spread your legs shoulder-width, pay attention to your instep against the bed, try to raise your head, take a deep breath with your eyes closed, and feel that your waist is fully stretched and your upper body leans back slightly. Then the last action, exhale, look at the legs, twist the upper body to the left and press it down, and feel the front waist stretch further. Then in the last movement, the left arm slides backwards, the fingers hold the bed surface and feel the waist and abdomen rotate further backwards. At the same time, the left knee is bent and the left leg is closed next to the right leg. Close your eyes and take a deep breath.
16, kneel down
Keep your back straight, kneel on the bed, in line with your thighs, put your hands next to your legs naturally, then slowly bend your upper body and waist, put your hands down with your body, put your hands on the bed with your back and your head close to the bed. Then the last action, when the center of gravity falls between the head and legs, keep the hips up, bend the upper body into a ball shape, and slowly move the lower leg forward against the bed. Hold the last move. After the calf moves forward for a period of time, tilt your hips and feel your waist and abdomen pulled up. At the same time, the top of the head is off the ground and closed in front of the thigh, but the back of the hand still touches the bed surface. Breathe naturally and hold this action for a few seconds.
The above is the slimming aerobics introduced by the way of keeping in good health. I hope it helps you.
, aerobics,