Today's white-collar workers always complain that they do not have time to lose weight and exercise. Today, Xiao Bian introduced a set of bedtime yoga to white-collar workers. It only takes ten minutes before bedtime to make you wake up and lose weight.
First move
Using tuck motions can increase the softness of the legs and body, and the body can also feel more relaxed and fat burning.
1 : Bending your feet, hold your hands and hold your knees for about 10 seconds, then lay down your feet, retract your tuck, and exercise your pelvic muscles.
2 : Then move your hands through the middle of the curved legs and hold the attached soles of your feet. Using the power of hand-pulled hands, you can bring the lower panel closer to your body for about 10 seconds.
Second stroke
Sleep is a whole body relaxation exercise, but it must be able to fully relax the body during sleep. This action is to help your body warm up first, relax your body and bones, and from the fingers to the toes, from the extension of the shoulders and neck to the rotation of the spine and pelvis, will have a good effect on sleep.
1 : Fully relax on the sofa (or on the side of the bed) stand straight, hold your back (or headboard) with your left hand, straighten your right hand up and take your feet together.
2 : Take a step forward with your left foot and pull your body to extend forward. At this time, the right toes are naturally taken up and touch the ground. The head looks to the left of the back of the chair. The eyes look naturally and focus on the left hip. After maintaining four deep breaths, you can change your body again.
Third stroke
This is a movement that allows the whole body to move, taking all parts of the body as a pendulum, and the arc drawn from the left to draw a circle is like a second hand. Slowly follow the beat of your breath to complete the action.
1 : After lying down, your left foot is bent and your hands are on your left knee first. Â
2 : Keep your left hand horizontal and shoulder wide. Follow with your head to the left. Focus on your left palm. The right hand, holding the left knee originally, reversed the left knee to the right of the body and turned it.
3 : Inhale, let the left hand start to draw a circle counterclockwise.
4 : When the left hand draws to the top of the head and then draws to the right, the head homeopathic forces the shoulder and neck to follow the gesture to the right.
5 : At this time, the body has completely reclined to the right. When the left hand draws an arc to the position of the left knee, the circle can still be completed and the practice can be repeated several times. Then reverse the other side of the body to perform this action.
Fourth stroke
This action can achieve a simple effect of burning body fat, the body's muscles are stretched, and of course, you can sleep at night to sleep more sweet. Repeated practice several times, will feel the movement of the spine of the waist, but also promoted the whole body blood circulation.
1 : Stand ready. Keep your feet wide and shoulders wide. Keep your hands free.
2 : The head tilts slightly forward, and the scapula swells, ready for body bending. Bend your body into a section, like a spiral shell commonly found on the beach.
3 : The curvature of the body bending from the head to the shoulders, waist and hip arch, while the thighs and knees slowly bent into it.
4 : The body is bent down, hands on the floor, the legs can be bent again moderately, and the back of the thigh is relaxed (you can just do it with your strength, don't force yourself).
5 : Hands on the ground, the left foot strides backwards, the right knee forward, the back line of the body should extend with the left leg, and breathe evenly. Â
6 : The hands maintain the posture of supporting the ground, but the buttocks will bring up the body, feeling the highest point of the body is the buttocks, from the hips to the shoulder blades, head, arms, lines are maintained in a straight line. Maintain about two deep breaths. If the leg is tight, bend the knee slightly.
7 : Then turn back to the action in step 5, but at this time, switch to the left foot and step forward. Stretch your right foot backwards.
8 : Revert back to the action of step 4, hands still close to the ground, legs close to your hands, put the center of gravity on the legs supporting the body.
9 : The body is lifted up and ready to stand back to the posture of the original preparatory movement. The rejuvenation moves the body like a section of a shell and slowly bends, rolling your spine to relax the spine.
10 : At the end, the station will return to the preliminary motion of step 1 and mix thoroughly with the breath, and then repeat this exercise.
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