Step 1:
Affected by the structure, women's pelvis is easily deformed. Pelvic deformation is caused by the habit of sitting cross-legged, and even induces deformation of other parts, which is directly related to systemic edema. So, let the pelvis move first!
Part 1 make the pelvis move consciously.
1, sit with your knees apart, exhale, bend over slowly, and let your pelvis fall backwards. At this time, the hips should be as close to the bedplate as possible. 2. Set the pelvis so that the navel can be lifted directly. Repeat this action three times. If you want to multiply the effect, I suggest doing it ten times. 3. After moving the pelvis, while exhaling, slowly stretch the muscles around the pelvis and reverse forward.
Part2 The pelvis is ideal for smooth shaping in front and back.
Cat aerobics, imitating the cat's hunchback stretching, makes the pelvis smoother. You can only do it three times at first, and it is better to increase it to 10-20 times after you get used to it. First, kneel straight and touch the ground with your hands. Then straighten your back and move your wrist and knee directly below your shoulder joint and waist.
The third part makes the muscles around the pelvis flexible.
Next, from the posture in Part2, lift your back and waist, stand up and inhale at the same time. At this time, it is easy to just lift your back and ignore your waist, so you must pay attention to lifting your waist steadily, like drawing a big arc. At this point, while exhaling, you should restore your bent back to a straight posture. But be careful not to stand too far back, or you will feel low back pain.
Step two:
In order to get the leg curve, the inner thigh deserves everyone's attention. Blindly fighting alone will only make the thigh muscles gradually develop and get farther and farther away from the beauty of the curve. In order to change the problem of thigh thickness, first of all, it is very important to relax and tighten the inner thigh gently. This method can also improve the flexibility of the joints connected to the inner thigh.
Part 1 Don't be bloated and have poor blood flow.
Sit cross-legged, with your right foot in front and your inner thigh. Put your hands on both sides of the inner thigh so that they are sandwiched in the middle. From knee to waist joint. After the right leg is completed, change the front and back positions of the left and right feet, and use the same method to * * * the inner side of the left thigh. It is best to use a strong force that can feel the slight pain in the legs and use a combination of pressure and kneading.
The second part stretches comfortably to promote blood circulation of feet.
After relaxing the muscles of the inner thigh, lie on your back and straighten your legs. While exhaling, pull your right knee to your side by hand. Once breathing hard, exhale 15 seconds. The inner side of the left thigh extends in the same way. The key is not to hold your breath. If you feel uncomfortable because you exhale for too long, it is ok to inhale.
Improve your balance from the right posture.
First, the knees and toes of both feet are outward, so that the pelvis protrudes backward. Hands crossed on the waist joints can be in the best condition. Bend your right knee slightly and shift your center of gravity. Then slide your hips horizontally and shift your center of gravity to your left foot. Repeat after returning to the original basic posture. Do the same thing on the other side. The key point is that the hips should move horizontally and not shake up and down.
Step 3:
The ideal upper arm is slender and soft, but the skin is thin and easy to produce fat. Low frequency of use is the reason for the relaxation of the medial upper arm muscles. So, how can we better exercise the upper arm?
Part 1 relax your armpits and remove fat.
Lift the left upper arm and bend the elbow backwards. Grasp the armpit with the whole right hand, starting from the armpit and heading towards the elbow. The muscles on the back side also work together to make them soft. Breathe naturally, and get up seriously with the power that you can feel slight pain. The right upper arm is also done in the same way. MM who feels tight in the upper arm, it is best to * * * for a long time.
The second part is the inner side where sports use less opportunities.
Cross your hands over your head, stretch your upper arms, and then bend back slowly. When you feel the inside of your upper arm fully open, hold this position for three seconds. Then the bent upper arm returns to the top of the head and stays still for three seconds. Repeat the above actions. Be careful not to open your elbows during the process. MM who is particularly worried about arm slack should aim at it more than ten times.
The third part of the twisting action to shape the tight upper arm
Elbows are slightly bent, and fists are close to the body. Then straighten your upper arm backwards and hold it for three seconds. Then twist the upper arm from elbow to thumb. Go back to your original position and rest for three seconds. The complete action is to twist the upper arm back to its original position.
Step 4:
In any case, I am still dieting, and my small belly is still very prominent, which makes many MM feel extremely annoyed. In fact, the reason for the small belly is not all fat, but the pelvis has left its normal position. Let's restore the function of pelvis, exercise the lower abdomen and shape a flat abdomen!
Part 1 first relax the whole abdominal muscles.
Lie on your back and relax the muscles around your abdomen and waist under your ribs. Start with the chest fossa. Starting from the center, press to the lateral abdomen along the lower part of the rib. The key point is to press with a force that will not cause abdominal pain. After reaching the waist bone, press down obliquely and finally reach the pubic bone. Finally, return from the pubic bone directly above it and return to the starting point.
The soft pelvis in the lower abdomen is in the right position.
To stretch the lower abdomen, the body is in a prone position. While exhaling, stretch your right foot backward to the left, straighten your knees and press your chest against the bed board. At this time, you should feel the right lower abdomen stretching, and keep this state 15 seconds. Pay attention to inhale deeply, exhale again, and keep breathing on the way. Slowly restore it to its original posture, and extend its left foot to the right in the same way.
Part3 continuous abdominal muscles with the goal of perfect body shape
Lie on your back again. Support the bed with two elbows, bend over and lift the upper body slightly. Keep the whole waist close to the bed board. After lifting the knee, exhale to move the right knee to the chest and straighten the left leg. Then move your left knee to your chest and straighten your right leg. In this way, the left and right sides exchange with each other and exercise repeatedly for ten times.
Form, practice,