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10 minutes yoga improved version relax weight loss exercise

9 People involved  2021年04月02日 10:21  classification : Weight loss  comment

Office workers are under high pressure, lack of exercise, and have abnormal diets, and fat on their bodies is more likely to grow. Today, I will teach you the exercises to relax and lose weight. After office workers go home, they only need to spend 10 minutes to do the 5 Body Balance exercises described below to relax and sculpt a good figure.

Body Balance, which integrates Tai Chi, Yoga, and Pilates, uses muscle stretching to achieve sculpted body lines and postures. At the same time, with music and breathing, it can effectively help the mind relax, adjust endocrine effects, and does not require special The venue or clothing, as long as you pay attention to make it 1 hour after the meal, so it is very suitable for modern people under pressure to practice at home. Spend 10 minutes a day doing exercises easily, you can settle down, relax, and have a good curve.

  Lajin soothes the back of the leg

  Step1

   Sitting in a sitting position with the right foot straight, the toes raised, the left knee bent, the sole of the foot flat against the inside of the right thigh, the spine extends upward, and the hands are resting on the ground to maintain balance.

  Step2

   Exhale, close your stomach, bend your upper body forward, try to touch the soles of your feet with your hands, sit on the ground with your hips, and extend your spine toward the top of your head. Stay for 15 to 20 seconds before changing sides, once on each side.

   change 1

   If you cannot touch the soles of your feet, you can touch the calves.

   change 2

   You can bend your knees slightly, touch the ground with your hands, and then move forward with the number of exercises to increase your softness.

   hold cotton and breathe

  Step1

   Stand with feet spread out, with toes spread out about 45 degrees, knees slightly squat, hands raised flat in front of the chest, imagine holding a bunch of soft cotton in both hands, taking a deep breath to prepare.

  Step2

   Push both hands to the right side, bend the right knee, straighten the left foot, pay attention to the hips move horizontally to the right side with the movement of the thigh, instead of twisting randomly, inhale deeply as the action.

  Step3

   Exhale deeply, push both hands to the left side, bend the knee of the left foot, straighten the right foot, and move the hip to the left side horizontally with the movement of the thigh. Repeat the action 2 to 3 about 20 times to adjust the disordered breathing and mood just after get off work.

   Lift your legs and close your abdomen

  Step1

   Spread your feet naturally, lie on your back with your knees bent on the ground, pay attention to your chin adduction, and keep your waist as close to the ground as possible.

  Step2

   Take a deep breath to tighten the lower abdomen, and retract the feet toward the stomach, depending on the softness of the individual, hold the calf with both hands to the knees, keep the shoulders and buttocks off the ground, and maintain the chin adduction.

  Step3

   Exhale, push both hands on top of the head, stretch both legs and knees up 45 degrees, waist to the ground. After exhaling, take a deep breath and return to action 2, repeat actions 2 to 3 about 10 to 15 times, rest for 30 seconds, and repeat 3 sets.

   training back muscles without backache

  Step1

   Spread his feet naturally on the ground, look at the ground, make fists between his hands and ten fingers above the hips, and lift up slightly above the chest to prepare.

  Step2

   Exhale deeply, first clamp the hips, tighten the abdomen, and clamp the shoulder blades. Imagine pushing the clenched fists toward the heels, using the strength of the lower back to drive the upper body up slightly, still looking at the ground. Then return to action 1 while inhaling deeply, repeat 10 times, rest after 30 seconds, and do 3 sets in total.

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source:Healthy weight loss(QQ:246717110),Please keep the source and link for reprinting

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