After seven days of the Spring Festival holiday, isn't MM can't help but let go of his belly and eat a lot of fat? Don't worry. Today, Xiaobian recommends a practical weight loss exercise for everyone. Helps you quickly get rid of fat.
One, straight stretch stretch abdominal muscles
Standing, feet open and shoulder width, his arms as far as possible toward the ceiling straight extension, duration of about 20 to 30 seconds.
Second, the side waist bends and stretches the flanks
Standing, feet open and shoulder width, right hand akimbo, left arm extended to the upper right, about 15 to 30 seconds, and then change to do.
Third, clip chest training pectoralis major muscle
With your feet open, your arms straightened and your fingers intertwined. With your chest and arms, hold your hands together for 3 seconds to relax for 1 second and repeat 12 times.
Fourth, the shoulder around the ring shoulder activities
Standing stance, recite straight, shoulders fixed back when 3/4 laps, showing a high chest position, repeated around 10 times.
Five, Rooster independent training hip
Open your feet and place your weight on your right foot. Tilt your body slightly forward and your left hand akimbo. Extend your right hand to extend parallel to help your center of gravity balance. Move your right foot 45 degrees back and straighten your knees. Swing the left leg and repeat it for 12 times before changing your feet.
Sixth, accept chin to correct kyphosis
Take a seated or standing position, recite straight, chin but do not bow your head, eyes straight ahead.
Seven, leg clamping training inner thigh
The chair sits only in the front 1/3, recline and straight, two knees clamp tight, clamp 3 seconds to relax 1 second, do 20 times repeatedly.
Eight, cross hand extended side shoulder
The chair is only in the front 1/3, recline and straight, the left arm is horizontal to the right, the right elbow is bent and fixed to the position of the left elbow for about 15-30 seconds, and you can change hands later.
Nine, spider man silking stretch the arm
The right arm fingertips straight forward, left hand to pull the four fingers of the right thumb, so that the right finger tip as far as possible toward the body for about 15 to 30 seconds, then change hands.
Ten feet sit tightly stretch hips
The chair is only in the front 1/3 and the back squat is straight. Place the left ankle on the knee of the right leg. Press down on the left knee so that the left leg is parallel to the ground and the two hands are naturally placed on the thigh. The movement is about 15 ~30 seconds, then change feet.
Eleventh, slapping the pectoralis major muscle
The chair sits only 1/3 of the front, and the back squats straight. With both hands facing backwards and the palms facing in, the fingers are interlocked and the elbows are stretched and raised as far as they can last for about 15-30 seconds.
Twelve, neck movement to relax the neck
Take a seated position, and tap the neck forward, right, left, and back at 4 positions, each position for 5 seconds, repeat 2 times.
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