首页 瘦身小方法(slimming)

瘦身小方法(slimming)

举报
开通vip

瘦身小方法(slimming)瘦身小方法(slimming) 瘦身小方法(slimming) Let's warm up A plus Two feet open with the pelvis and width, hands on the waist, the back of the back when inhaling, the body down when exhaling, both hands grab the ankle, stop 3 breaths, then release the hands, slowly stan...

瘦身小方法(slimming)
瘦身小 方法 快递客服问题件处理详细方法山木方法pdf计算方法pdf华与华方法下载八字理论方法下载 (slimming) 瘦身小方法(slimming) Let's warm up A plus Two feet open with the pelvis and width, hands on the waist, the back of the back when inhaling, the body down when exhaling, both hands grab the ankle, stop 3 breaths, then release the hands, slowly stand up. Beginners do this: the stiffer can bend the knee, bend down, and hold the ground in his hands and hold the rest of the body for five breaths before getting up again. 1, lion roar Point: pull the entire face, neck and chest. Sit on your knees with your legs open, your hips on your ankles, your arms straight in your palms, your wrists outwards, and your movements look like a lion. Inhale and exhale as the lion roar and open his mouth as far as he can, sticking his tongue out and down to the chin, keeping five breaths each morning and again. Eyes snake Point: lift the muscles of the statute Lie on your stomach, your feet open with your pelvis wide, your hands on your chest, your arms on your sides and your shoulders back. When inhaling, lift up the upper body of the body, and when you breathe out, your pelvis will be propped up, and your face will be wrinkled, your mouth will be in a shape, and you will have five breaths, each time. 3. Camel Point: seemingly inverted movement, which allows blood to fill the face, promote facial circulation, and tighten the facial muscles. Open your legs with your pelvis and put your hands on your chest. When inhaling, slowly push your pelvis forward. When you breathe out, your body will lean back, your chest will be open, your hands will be on your ankles, your mouth will be O, and you will stay for 5 seconds, sooner or later. 4, fish Point: strengthen your facial muscles and make your cheeks stronger. Lie flat, knees bent, feet on the floor, elbows. Inhale elbow push up sharply, their foreheads, borrow by shoulder power upgrade, breathes out his hands folded on his chest, like a cuttlefish mouth pursed up mouth, stay 5 breath, once in the morning and night. Twist the duck Point: stretch both cheeks and strengthen the neck line to avoid relaxation. Sit cross-legged, straight with your upper body, hands on both sides of your knees, palms facing up. Inhale back straight, and then put his left hand on the buttocks side, placed his right hand on his left knee, breathes out shoulder stretch back, head with your shoulders back, head back to reverse - open your mouth to smile, stay 5 breath, around all the time, once in the morning and night. The legs begin in the morning Walking + small gymnastics 8:00 am A busy day begins, the day begins in the morning, and the legs begin in the morning. Walk a lift to the station, pay attention to the correct walking posture, hold your head high, using the power of the waist to walk, will back straight and narrow abdomen, tightening the hips, feet first, keep a certain speed. Master these few key, can use the walk to beautify the leg. When you get on the bus, if you have a seat, you can do it easily. The legs are 90 degrees, the heels are fixed, and the toes go up and down repeatedly, this movement can exercise the muscle of the calf, make the calf line more symmetrical. As there is no seat can practice gymnastics: stood to attention and raise any one feet, the inside of the cross, light pressure, maintain 10 seconds, and then in the other leg, pay attention to focus on is the central body, if not easy to keep balance, may hold the post. Use the opportunity to do some exercise 3:00 PM Office workers sit at their desks for a long time, and their legs tend to be fat because of lack of exercise. Use the opportunity of sitting to do some exercise, achieve the double effect that eliminates fatigue and thin leg. 1, sit in a chair, hold both sides of the chair, hold the body, lift one foot and straighten your knees for 30 seconds. Then do the same thing with the other foot. Note: don't move your knees while straightening your knees. 2. Sitting in a chair, chest out, Keep your legs crossed and your toes on the ground. Your legs are pressed hard and your legs are pushed upward. You can do it for 10 seconds after about 10 seconds. You can do it 2-3 times. Do this without holding your breath. You can use it to do your legs when you're relaxing at home or watching TV 8:00 p.m. You can use it in your home or in the air when you're watching TV. 1. The action of the ballet dancer: one leg moves forward to 90 degrees, the instep is straightened, and then slowly moves to the side of the body, with each leg being done 20 times. Insist on doing this action can both thin leg, also can symmetrical posture. 2, beautification crus curve very effective action: lie low is on the ground, hands on your side, will both legs straight and tight, two foot instep interaction movement 20-30 times, then take a break, then repeat it twice. 1. Stand on tiptoe in your spare time It doesn't take a lot of time to be on tiptoe, just when you're watching TV and waiting for the bus, when it's ok to stand on tiptoe. But in the process of doing, pay attention to the way, stand on tiptoe, be sure to hold your head high, will the legs and tight, time in 15 to 20 seconds, feel tired to relax for a few seconds and then tightened, it can be repeated 2 to 4 times. There is no limit of time and place for this action, and it can be done at any time. But you know, after tiptoed, you must not sit down immediately, not only has no effect, it is easy to cause the buttocks more and bigger. Keep your legs up high every day High leg lifts is a look easy to do too tired thin body aerobic exercise, start practice, some people might think, is himself can't do sport, maybe when you insist on a week later, after you found that the effect of different, but you like this sport, the greater the chance of the more difficult action thin leg, leg lift of the higher, the longer the time, the faster the leg ministry is adipose combustion, of course, nature does not is thin leg problems. Relax your legs For some is strong thick legs edema type of girls, the leg massage is the most appropriate way, helps each part of the leg fat burning in a massage in the same way, at the same time, also can get rid of toxins, spare time adhere to massage for at least 15 minutes a day, especially after a step stool and running, combined with massage, can't think thin is difficult. = leg lifts Don't underestimate the movement of the leg, it can help us to tighten the muscles of the inner and outer thighs, the first body is lying down, hands are ready for the second nature. 2. Extend the right leg to the right about 90 degrees, and the instep of the two feet should be picked up in the direction of the body for a moment. 3. Raise your right leg in the direction of the ceiling and 90 degrees to your right leg. Practice before you cheat The arrow (in the crotch) of the bow. 1. Take a big step forward from your left foot, bend your right knee, and place your hands on your side or floor. 2. Take a lunge. 3. Try to press the upper part of your body downward and lower your pelvis downward. This action will help you develop the muscles in your legs. 4. Then shift the center of gravity of the upper body to the back, so that the heel of the hip is seated, the front leg straightened, and the soles of the feet are hooked in the direction of the body. This action can help us stretch the tendon in the back of the front leg and help us move on to the next step (split leg). It was not cheating on 1. Carry on the last movement, and stretch the front and back feet back and forth. If you can, let your pelvis sink until your hips are on the floor. 2, the action of cheating on need back thigh muscle extension, need a long time to practice, if can't be perfect, don't force, can be a lot of practice before the cheating on practice action, or put bricks in the position of the front leg near the hip as auxiliary. Sit in front of the seat 1. Relax, straighten your back, tighten your abdomen, sit on the floor with your legs straight, and take a deep breath. Inhale, Prepare the upper body to bend slowly forward. Exhale, allow your face to be as close to your legs as possible, stay three or five breaths, and try to bend before bending more. 3, do the movement of the hip, some people will worry that is our hip will become bigger? So we have to do the 'collect' movement, such as: shears, legs, and bovine legs... And here we're just going to sit in front of the seat to help you get your pelvis. Conclusion: Pedal the bicycle to slim down Every day before bed 100, there is a fixed rhythm. Don't put it down immediately after you've finished, keep your legs together and stretch your legs straight up into the air. Don't bend your knees, keep your toes straight, hold on for 3 minutes, then slowly let down. After finishing the above motion, the whole leg will be some acid, at this time remember to must have a good massage of the legs! Eliminate excess water Sitting and staying up late and eating too much salt can leave your legs stuck in a lot of water and look thicker and thicker. So as long as you sit, you can massage your thighs to help with moisture metabolism. Massage technique: A straight line Sit in a sitting position with your hands starting from your knees to your thighs. Repeat 5 times. sliding Also go from the knee to the thigh, but to hold the thigh from the mouth, from the center to the side of the massage, repeat 5 times to the other side. The first: 1. Sit on the floor, bury your legs, and pat the outside of your legs with your fist. 2. Open your legs and pat the inside of your legs with your fist. The second: 1. Keep your hands flat underground, roughly parallel to your shoulders and stride forward. Press your hips down to a bow and arrow, and hold for 5 seconds and then raise your hips again. The front leg swap is done 10 times per side. You can do it on one side before you do the other. Pay attention to the back of your knee and try to straighten it out. The third: 1. Sit well with your knees, your legs as close to your thighs and hips as possible. Lie down slowly until your body sticks to the ground and your hands are flat. Hold for 15 to 30 seconds. Do it once a day Fourth: 1. Sit on the ground with crossed legs and put your hands in front. 1. Underground squat Exercise place: to prepare and hip of the side before ham: bipod and shoulder are the same as wide, toes slightly outwards With breathing: inhale, squat basic parallel to the ground to the thigh, knee and toe same direction (no more than the toe); When you exhale, stand upright and resume your posture. Do 3 groups of 15-20 times 2. Bracket lifting leg Exercise position: buttock and thigh side preparation: two elbows with shoulder width brace on the mat, two knees and hip width on the knee brace for breathing coordination: when inhaling, one leg straightened; When you exhale, straighten your legs upward while you exhale (keep your hips upright, don't twist them). Do 3 groups of 15-20 times. 3. A half bridge Exercise place: the buttock, thigh, lumbar muscles of the side ready for action: face up lying on the breathing exercise mat cooperates: inspiratory, lie on your back bow legs, a 90 ? included Angle between the leg, two arms on the side, two feet, knees, on both sides of the hip in a straight line; Exhale, raise your legs straight upwards, and your spine will gradually leave the mat. Inhale again and slowly lean back from top to bottom and exhale until your body is flat. Do 3 groups of 15-20 times 4. Stretch calf Exercise part: calf muscle group action: front and back leg stand, center of center of the front leg, hind leg downward pressure, make the heel try to step on the ground. Hold for 30 seconds - 1 minute, then switch to another leg, repeat. Do the two groups. 5. Stretch hips Exercise place: coxal muscle group of action: the body upright stand facing front, side leg, make ham parallel to the ground, to reverse the opposite direction, keep action - 1 minute 30 seconds, and then in the other leg, repetitive movements. Do the two groups. 6. Half-bridge high-level action Exercise position: buttock, thigh front, lumbar abdominal muscle preparation action: with the half bridge type the same elevation action: the half bridge is in the static state, slowly straightening one side of the leg, in the body into a straight line. (note: when lifting your legs, focus on the middle of your legs, not on the supporting leg.) Do 3 groups of 15-20 times 7. The original underground squatting Exercise place: tibialis anterior thigh, hip, waist and abdomen, can irritate the upper limb deltoid Ready for action: bipod and shoulder are the same as wide, toes slightly outward, our hands clasped hands straight forward shoulder high Breathing with: Inhale, squat down to ham basic parallel to the ground at the same time, reverse the upper part of the 45 ?, knees and toes same direction; When you exhale, stand upright and resume your posture. Do 3 groups of 15-20 times. Stretch the inside of your legs Exercise place: the inner thigh muscles action: two legs open into 2 times that of the hip, tiptoe forward, squat down to one side, the body tilted slightly to the side, maintain action - 1 minute 30 seconds, and then in the other leg, repetitive movements. Do two groups Stretch your glutes Exercise place: coxal muscle group of action: in-situ sat on the mat, legs straight, upper body upright (fixed) as far as possible, side leg bend your knees, let leg as far as possible close to the body, upper body to bend the legs on one side of the reverse, maintain action - 1 minute 30 seconds, and then in the other leg, repetitive movements. Do the two groups. Stretch the front of the leg and the ilium Exercise place: thigh muscles and lumbar abdomen action: the body upright, flexor side leg, make the heel as far as possible close to the hip (bended leg, knee in the hip back), maintain action - 1 minute 30 seconds, and then in the other leg, repetitive movements. Do two groups 2. Slowly press your body forward, and your neck and neck should look down for 15 to 30 seconds. The left and right leg swap overlaps again.
本文档为【瘦身小方法(slimming)】,请使用软件OFFICE或WPS软件打开。作品中的文字与图均可以修改和编辑, 图片更改请在作品中右键图片并更换,文字修改请直接点击文字进行修改,也可以新增和删除文档中的内容。
该文档来自用户分享,如有侵权行为请发邮件ishare@vip.sina.com联系网站客服,我们会及时删除。
[版权声明] 本站所有资料为用户分享产生,若发现您的权利被侵害,请联系客服邮件isharekefu@iask.cn,我们尽快处理。
本作品所展示的图片、画像、字体、音乐的版权可能需版权方额外授权,请谨慎使用。
网站提供的党政主题相关内容(国旗、国徽、党徽..)目的在于配合国家政策宣传,仅限个人学习分享使用,禁止用于任何广告和商用目的。
下载需要: 免费 已有0 人下载
最新资料
资料动态
专题动态
is_554469
暂无简介~
格式:doc
大小:41KB
软件:Word
页数:0
分类:生活休闲
上传时间:2018-09-22
浏览量:33