Sit for a long time every day, around work and study? Out of the original track day by day, a little bloated? If so, if you want to rebuild your slim figure, try the following models. As a kind of aerobic breathing, it has been widely praised by female friends in recent years and will not let everyone down!
1, standing bow type
Inhale, put your body center of gravity on your left foot, bend your right calf backwards, hold the instep of your right foot with your right hand, lift your left arm perpendicular to the ground, and keep your back straight. Exhale. The body and left arm are parallel to the ground forward and downward, and the eyes look straight ahead. At the same time, the right hand pulls the right leg upward to keep the body balanced. Inhale, straighten up and relax your limbs. Do another exercise in the opposite direction.
Efficacy: Improve heart and lung function, make blood fully flow to internal organs and glands, and promote health; Ability to improve attention, patience and determination. Strengthen the abdomen and thighs. Tighten upper arm, hip and hip muscles. Improve the flexibility and strength of most muscles in the northern summer and the whole body.
2. Grasshopper style
Prepare to lie on your back first and adjust your breathing. Hands back, palms flat on the carpet. Breathe slowly, lift your legs hard, and grasp the center of gravity with your hands, chest and chin as fulcrums. Breathe naturally, try to keep it for a long time, exhale, put down your legs and change your taste.
Efficacy: it can contract the waist muscles that are not often used at ordinary times and enhance the function of the waist muscles. It can not only remove fat from waist and buttocks, but also lift buttocks. In particular, we can strengthen waist strength and increase abdominal pressure by inhaling and exhaling, thus cultivating patience and self-confidence.
Step 3 step on the bike
First of all, be prepared to lie on your back, adjust your breathing, press your legs together to your face, bend your elbows on your waist, bend your knees straight up, and straighten your left leg, which is about 45 degrees from the ground.
At the same time, twist the upper body to the right so that the left elbow is close to the right knee, and immediately change the right leg after restoring the original posture, so that the right elbow is close to the left knee. Take turns left and right, like riding a bike, it is recommended to do 12- 16 times.
During the period, the chest and abdomen breathing kept moving and slowly recovered. Efficacy: it can reduce fat in legs and waist and eliminate swelling of calves; It can also treat anemia, eliminate toxins, treat constipation, and relieve symptoms of hypertension and insomnia.
4. Wheel type
Lie on your back, bend your knees, step on the ground with your feet as wide as your hips, and keep your heels as close to your hips as possible. Bend your elbows and put your hands on the ground at the sides of your head, Kaidi Zhang. The distance between hands should not exceed shoulder width. Forearms are relatively perpendicular to the ground, and fingers are facing the shoulder. Step on the ground with both feet, exhale, push the tailbone toward the pubic bone, and then lift the buttocks off the ground. Keep the inner thigh parallel to the inner foot. Legs and hands push the ground hard at the same time, so that the head leaves the ground and the back arches. The weight of the body is only supported by the palms and soles of the feet. Stretch your arms until your elbows are straight. At the same time, stretch the thigh muscles upwards.
Efficacy: Stretch chest and lungs, strengthen arms and wrists, legs, buttocks and abdomen, and burn fat.
Yes, it doesn't take too long to operate, even the busiest people can use it to shape the ideal figure curve. Keep doing a little every day, and it won't be long before there will be unexpected surprises.