Yoga bodybuilding： two ways to change the shape of a pear
Yoga bodybuilding: two ways to change the shape of a pear
The white-collar beauties living in the impetuous city, except those who have to rest in the office at noon and have to sit in the office all day long, have become beautiful on their faces, and their lower limbs are bloated.
Get out, get out, hurry up. With a few simple movements such as twisting the waist and squatting, you can quickly lose weight . Bucket waist aerobics uses the upper body to rotate alternately from side to side with constant rotation exercises, which can effectively remove the bellyThe excess meat makes the waist slim and charming.
The main point is to move slowly and don’t rush too fast.
1. Keep your shoulders wide with your feet on your hips.
2. While experiencing the Shenshu acupoint (position in the middle of the body) directly behind the belly button, inhale with your mouth and tilt your upper body to the left and twist it backward.
3. While exhaling from your mouth, slowly return to the original position.
4. Similarly, twist the upper body diagonally to the right and back, and then return to the original position.
Do it 9 times on the right and 2 on the left, for a total of 18 times (about 1 minute).
It can be increased to 3 minutes after getting used to it.
Inhale as you twist your body.
Exhale from your mouth while returning to your original position.
Squat exercise is mainly to exercise the lower body muscles. It can not only burn the existing misfortunes, but also prevent new misfortunes from occurring.
Quickly do simple squats for different parts of adult growth!
In the squat exercise, when the direction of the toes is different when it is accurate, it will produce different exercise effects!
(From left to right) Basic posture. The center of gravity is naturally placed on the paw, and the soles of the feet evenly bear the body weight.
The toe is slightly inward and correct, it is an exercise for the muscles on the outside of the leg, and it is effective for correcting the outer figure-foot shape.
The toes are slightly inward, so that the thigh skeletal muscles are exerted. People with o-shaped legs try this standing position.
The toes are extended and stretched, and the lateral muscles of the legs are exercised, which has a significant corrective effect on the x-shaped legs.
The essentials of squatting (1) Split your legs slightly wider than your shoulders. Basic squat movements, with your hands on your hips and your legs standing up. The width should be slightly wider than your shoulders.
(2) The waist and back should be completely straightened and the waist cannot be ignored during squatting.
If bowed back, the squat effect will be halved.
At the same time pay attention to chest.
(3) Squat while inhaling and start breathing deeply from posture 2. After counting 1, 2, and 3, slowly bend your knees and squat, and at the same time use your legs to feel tight.
(4) Keep your thighs parallel to the ground and keep your waist upright. Squat until your thighs are parallel to the ground.
It takes about 3 seconds from posture 2 to this movement.
At this point, the chest should be slightly back.
(5) When exhaling, stand straight with the thighs parallel to the ground, slowly straighten and align while exhaling uniformly.
Be careful not to stand up quickly, count for about 2 seconds, and stand up slowly.
(6) The entire action is completed in 1-5 and the action is repeated 10 times as a group.
Take a break for 1 minute.
The ideal exercise method is 3 groups a day, and do it again after getting used to it.
Eliminating this simple unilateral squat action can effectively eliminate the lateral thigh aunt.
Different from ordinary squats, the main point is to straighten it sideways.
Taking action standards can help improve the effectiveness of walking.
It is necessary to exercise the muscles on the outside of the thighs.
With hands on hips, legs apart and shoulder width.
While the left leg is tilted to the right, the right leg is bent into a side lunge, squatting, and pay attention to the right foot with the entire foot on the ground, and do not lift the heel.
After that, stand up slowly, retract your left foot, and restore to stand upright.After repeating 10 times, change direction.
>>> Four types of fat thighs are fixed. The shape of the sagging hips and the shape of the sagging hips are not ideal. To solve this problem, it is important to train the hip muscles.
The gluteus maximus is one of the largest muscles in the larger body.
So as long as you exercise properly, you can quickly see results.
Protruding your hips backwards while bending your knees is the focus of this squat.
Keep your hands on your hips and keep your upper body upright with your legs apart and shoulder width.
Squat slowly with your arms raised parallel to your shoulders, pay attention to inhalation, squat backwards, and squat until your thighs are parallel to the ground.
Then stretch your legs slowly and exhale evenly. Place your arms on your side and repeat 10 times.
See more methods: Office’s hip-up plan
Unlike the basic squat standing posture, the left and right feet are separated widely, which can effectively exercise the muscle lateral muscles on the inner thighs.
In addition, the correction of x-shaped legs is very effective.
Hands on hips, chest and waist, legs separated, about 20 cm wider than shoulders, with toes slightly outward.
Exhale slowly while flexing your knees, squat until your thighs are parallel to the ground, stay for a while, and keep your heels off the ground.
Exhale slowly and restore upright.
Repeat 10 times.
Correcting the o-legs and changing the standing position a little, you can use different parts of the leg muscles, which is the biggest feature of squat exercises.
Close your knees and thighs when squatting, which is effective for correcting o-legs.
Squatting down as much as possible will work well.
Keep your hands on your hips, keep your upper body upright, and open your legs 15-20 cm with your toes slightly out.