What exercise can you do while lying down to lose weight?
# Action 1
Lie flat on the bed with your knees slightly shoulder width. Lift your abdomen with the help of your hips so that your thighs are in line with your body. Exhale when hips are raised and inhale when hips are lowered. Pay attention to the pause 1-2 seconds. 12- 15 times as a group, just do 4-6 groups.
# Action 2
Lie on your back, bend your knees, and separate your legs slightly, slightly shoulder width apart. Step on the ground (or bed) with the sole of your foot. Hold your thighs with your hands and push your upper body as close to your thighs as possible with your abdominal muscles. Kind of like sit-ups. You can feel the feeling of abdominal force. Exhale when you notice, and inhale when you fall. 12- 15 times as a group, just do 1-2 groups.
# Action 3
Hold your head with both hands, and the abdomen will exert force to drive the upper back to lift, with one leg lifted and the other leg bent. Try to let your elbow touch the other knee and repeat it on both sides in turn. This may be the most tiring group in the whole group, but it is very effective for the exercise of the lower abdomen! 6-8 times in a group, just do 2-3 groups.
# Action 4
Lie flat, lift your legs about 45 degrees with the help of abdominal muscles, hold 1-2 seconds, then bend your knees and let your knees move as far as possible to your chest. If this action is done correctly, your lower abdomen will feel sore! 12- 15 times as a group, do 1-2 groups.
# Action 5
Kneel down first, then squat forward naturally, with the soles of your feet facing up, and stretch your hands and arms forward to maintain a natural breathing frequency. This action is cat posture, which can relax the body, stretch the back and help sleep. Just keep it for 40 seconds.
# Action 6
Keep your body and legs at 90 degrees, keep your legs straight against the wall, keep your toes straight, tighten your abdomen and keep breathing evenly. This action is a basic leg lifting action, which can effectively eliminate leg edema and modify leg lines. Hold for 5- 10 minutes.
Triangular stretching and rotating yoga movements
1. Exercise: Stand in a basic triangle. Exhale, take the waist as the axis, slowly turn the upper body to the lower right, try to touch the fingers of your left hand to the outside of your right foot, point the fingers of your right hand to the sky behind you, and look forward. After holding for 30~60 seconds, inhale and return to the basic triangle. Exhale and do the same exercise on the left side. Do it three times on each side.
2. Key points: Strengthen flexible waist exercises, stretch greatly, and enhance muscle strength.
3. Tip: Patients with hypertension should use it with caution. Seriously feel the feeling of stretching the back of the thigh.
Rowing yoga posture
1, lie on your back, legs together and straight, arms at your sides, palms down.
2. Inhale, using the strength of abdominal muscles to drive the head, upper body and arms to be lifted at the same time, with arms raised horizontally and palms down. Keep your legs straight and close together, making a 45-degree angle with the ground. Hold for a few seconds, then exhale.
Can yoga make your body standard?
Practicing yoga often can really make everyone's figure more standard. Yoga can be divided into many kinds, and people practice yoga in many ways. The most common way to practice yoga is yoga meditation to lose weight. The principle of yoga meditation to lose weight is that during the practice, people can control their thoughts and behaviors through meditation, and then they can rely on their strong willpower to stop any plan that may destroy their weight loss. Only in this way can we fundamentally inhibit the natural enemies of weight loss. Losing weight through yoga meditation can effectively control diet and some negative emotions during weight loss. In addition, when people meditate, the energy consumption of the body is always in a relatively low state, just like the state of animals hibernating. At this time, the body will provide energy by burning fat. Long-term adherence to yoga meditation can effectively make your body more standard.