Stick to it for 2 weeks and tighten the whole body.

60 seconds per movement, 2-3 groups per day.

Camel style

1. Xiaoling put vinegar to improve round shoulder hunchback.

Butterfly seat

2. Thinning the inner thigh and improving calf valgus.

Leg extension

3. Skinny legs improve muscles and calves

4. Down dog style

Skinny legs beautify leg lines

5. Bridge style

Lift hips, thin legs, thin waist and abdomen.

6. Back side panel

Shape arm lines and improve shoulder buckles.

Eliminate abdominal fat, slim waist and beautify neck lines.

simple

Chest open, spine extended.

Head back, neck relaxed, no shoulders.

Collection core

Curl coccyx and lift pubic bone.

Put your feet on your back and hold your heels with your hands.

The kidney is just above the knee. So is Xiaocui's knee.

Advanced type

Camel style

Chest lift

Neck relaxation

Stretch forward

Abdominal core tightening

Spinal extension

The pulp is just above the knee.

If the neck is uncomfortable, you need to take back your collar and look forward.

Anterior thigh tightening

The instep is strongly downward.

Taboo:

Lumbar disc herniation, cervical spondylosis, hypertension, hypertension, migraine, insomnia, neck or back injury should not be practiced.

Butterfly seat

Key points of posture:

Consciousness:

Feel the stretch on the inside of the leg.

Keep your shoulders flat.

Keep your waist straight.

Keep your calves on the ground and press your knees down as much as possible.

Hold your feet with your hands opposite each other.

Asana efficacy:

Stretching the back and crotch of the shoulder to increase its flexibility is beneficial to the pelvis and nourishes the bladder, kidneys, urethra and reproductive organs. Helps to prevent halitosis, varicose veins, and relieve urinary system dysfunction and sciatica.

Password:

Inhale, hold your feet with both hands, keep your back straight and lift your thighs slightly. Exhale and go down to leg press until you are close to the ground. Repeat this action and shake your legs up and down like a butterfly flapping its wings. After a few seconds, your body will return to its original position.

Down dog style

Key points of posture:

Taboo:

Physiological period and abnormal blood pressure are prohibited.

4/6

Sciatic elevation (backward and upward)

Don't bend over.

no

Don't buckle your knees.

Fastening of core parts

Heel press down

general idea

Consciousness is placed on the back of the thigh and back, and the police's external rotation is no more than that of the police. Open your palms more outward, which can stretch your shoulders better and deepen your posture with each exhalation.

Efficacy:

1 Quickly restore energy, eliminate fatigue and relieve heart pressure.

2. Relieve the stiffness and pain of the heel and help soften the spur of the heel.

3. Strengthen ankle strength, make legs more uniform, and eliminate the stiffness of shoulder and spleen bones.

4. Beautify the arm lines, eliminate meat worship, stretch the chest and armpits, detoxify and maintain beauty.

Password:

Inhale: hook your toes backwards, keep your knees off the ground, keep your back stretched, and push your hips backwards with your hands; Exhale: step down on the heel and slowly straighten your knees; If you can't straighten your knees, you can bend them a little.

Wake up gluteal muscles+correct pelvis

Say goodbye to backache+correct leg shape

simple

bridge type

Brain bone forward movement

The internal rotation pelvis of the big ball chest controls the upward movement of the bone and meat cavity and opens to the sky.

Abdominal protrusion

Head extension

Round shoulder hunchback

Lower back collapse

In the latter case, the robot meat

Loosen the shoulder and go backwards and downwards.

advanced

Houwan

Bones push up.

collect

Chest lift

The calf is almost vertical.

Shoulder and spleen bones looking for buttocks

Put down your hands and take root.

The closer the hand is to the foot, the more difficult it is.

Open your feet at the same width, and your heel can be gently lifted or stepped on the ground with your heel.

Keep your arms straight and as perpendicular as possible to the ground.

Anti-tilt plate

Key points of posture:

Tighten abdominal core lifting

Consciousness:

Abdominal core, anterior thigh

Open your chest and push your shoulders back.

Front thigh tightening force

Put your legs together and tighten them.

Step on the ground with your feet together.

Don't shrug your shoulders

Elbows should not be overstretched.

Spread your fingers and compact the ground.

The neck is relaxed and droops naturally.

Note: If you have a wrist injury, you need to practice carefully.

Asana efficacy:

1. Open the chest and stretch the intercostal parts, so that thousands of gases can enter the middle of the lungs when breathing. 2. The baffle can make the inhaled gas permeate the whole body, enhance the heat in the body, and promote the smooth blood circulation of the whole body. 3. The backboard can also exercise the core strength, improve the flexibility of the waist and abdomen muscles, burn the fat around the waist and abdomen and lose weight.

Password:

Sugarcane preparation

Lean back, put your hands directly under your shoulders and put your fingertips forward.

Inhale, lift your chest and stretch your feet.

4 Exhale, push your hands and feet at the same time, and lift your bones upward.

6 The neck is extended and the eyes look obliquely above.

6 keep breathing naturally

Inhale, stretch your spine, exhale, sit back on the mat, and return to the walking stick position.