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首页 瘦身小方法(slimming)

瘦身小方法(slimming).doc

瘦身小方法(slimming)

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2018-09-22 0人阅读 举报 0 0 暂无简介

简介:本文档为《瘦身小方法(slimming)doc》,可适用于社会民生领域

瘦身小方法(slimming)瘦身小方法(slimming)Let'swarmupAplusTwofeetopenwiththepelvisandwidth,handsonthewaist,thebackofthebackwheninhaling,thebodydownwhenexhaling,bothhandsgrabtheankle,stopbreaths,thenreleasethehands,slowlystandupBeginnersdothis:thestiffercanbendtheknee,benddown,andholdthegroundinhishandsandholdtherestofthebodyforfivebreathsbeforegettingupagain,lionroarPoint:pulltheentireface,neckandchestSitonyourkneeswithyourlegsopen,yourhipsonyourankles,yourarmsstraightinyourpalms,yourwristsoutwards,andyourmovementslooklikealionInhaleandexhaleasthelionroarandopenhismouthasfarashecan,stickinghistongueoutanddowntothechin,keepingfivebreathseachmorningandagainEyessnakePoint:liftthemusclesofthestatuteLieonyourstomach,yourfeetopenwithyourpelviswide,yourhandsonyourchest,yourarmsonyoursidesandyourshouldersbackWheninhaling,liftuptheupperbodyofthebody,andwhenyoubreatheout,yourpelviswillbeproppedup,andyourfacewillbewrinkled,yourmouthwillbeinashape,andyouwillhavefivebreaths,eachtimeCamelPoint:seeminglyinvertedmovement,whichallowsbloodtofilltheface,promotefacialcirculation,andtightenthefacialmusclesOpenyourlegswithyourpelvisandputyourhandsonyourchestWheninhaling,slowlypushyourpelvisforwardWhenyoubreatheout,yourbodywillleanback,yourchestwillbeopen,yourhandswillbeonyourankles,yourmouthwillbeO,andyouwillstayforseconds,soonerorlater,fishPoint:strengthenyourfacialmusclesandmakeyourcheeksstrongerLieflat,kneesbent,feetonthefloor,elbowsInhaleelbowpushupsharply,theirforeheads,borrowbyshoulderpowerupgrade,breathesouthishandsfoldedonhischest,likeacuttlefishmouthpursedupmouth,staybreath,onceinthemorningandnightTwisttheduckPoint:stretchbothcheeksandstrengthenthenecklinetoavoidrelaxationSitcrosslegged,straightwithyourupperbody,handsonbothsidesofyourknees,palmsfacingupInhalebackstraight,andthenputhislefthandonthebuttocksside,placedhisrighthandonhisleftknee,breathesoutshoulderstretchback,headwithyourshouldersback,headbacktoreverseopenyourmouthtosmile,staybreath,aroundallthetime,onceinthemorningandnightThelegsbegininthemorningWalkingsmallgymnastics:amAbusydaybegins,thedaybeginsinthemorning,andthelegsbegininthemorningWalkalifttothestation,payattentiontothecorrectwalkingposture,holdyourheadhigh,usingthepowerofthewaisttowalk,willbackstraightandnarrowabdomen,tighteningthehips,feetfirst,keepacertainspeedMasterthesefewkey,canusethewalktobeautifythelegWhenyougetonthebus,ifyouhaveaseat,youcandoiteasilyThelegsaredegrees,theheelsarefixed,andthetoesgoupanddownrepeatedly,thismovementcanexercisethemuscleofthecalf,makethecalflinemoresymmetricalAsthereisnoseatcanpracticegymnastics:stoodtoattentionandraiseanyonefeet,theinsideofthecross,lightpressure,maintainseconds,andthenintheotherleg,payattentiontofocusonisthecentralbody,ifnoteasytokeepbalance,mayholdthepostUsetheopportunitytodosomeexercise:PMOfficeworkerssitattheirdesksforalongtime,andtheirlegstendtobefatbecauseoflackofexerciseUsetheopportunityofsittingtodosomeexercise,achievethedoubleeffectthateliminatesfatigueandthinleg,sitinachair,holdbothsidesofthechair,holdthebody,liftonefootandstraightenyourkneesforsecondsThendothesamethingwiththeotherfootNote:don'tmoveyourkneeswhilestraighteningyourkneesSittinginachair,chestout,KeepyourlegscrossedandyourtoesonthegroundYourlegsarepressedhardandyourlegsarepushedupwardYoucandoitforsecondsafteraboutsecondsYoucandoittimesDothiswithoutholdingyourbreathYoucanuseittodoyourlegswhenyou'rerelaxingathomeorwatchingTV:pmYoucanuseitinyourhomeorintheairwhenyou'rewatchingTVTheactionoftheballetdancer:onelegmovesforwardtodegrees,theinstepisstraightened,andthenslowlymovestothesideofthebody,witheachlegbeingdonetimesInsistondoingthisactioncanboththinleg,alsocansymmetricalposture,beautificationcruscurveveryeffectiveaction:lielowisontheground,handsonyourside,willbothlegsstraightandtight,twofootinstepinteractionmovementtimes,thentakeabreak,thenrepeatittwiceStandontiptoeinyoursparetimeItdoesn'ttakealotoftimetobeontiptoe,justwhenyou'rewatchingTVandwaitingforthebus,whenit'soktostandontiptoeButintheprocessofdoing,payattentiontotheway,standontiptoe,besuretoholdyourheadhigh,willthelegsandtight,timeintoseconds,feeltiredtorelaxforafewsecondsandthentightened,itcanberepeatedtotimesThereisnolimitoftimeandplaceforthisaction,anditcanbedoneatanytimeButyouknow,aftertiptoed,youmustnotsitdownimmediately,notonlyhasnoeffect,itiseasytocausethebuttocksmoreandbiggerKeepyourlegsuphigheverydayHighlegliftsisalookeasytodotootiredthinbodyaerobicexercise,startpractice,somepeoplemightthink,ishimselfcan'tdosport,maybewhenyouinsistonaweeklater,afteryoufoundthattheeffectofdifferent,butyoulikethissport,thegreaterthechanceofthemoredifficultactionthinleg,legliftofthehigher,thelongerthetime,thefasterthelegministryisadiposecombustion,ofcourse,naturedoesnotisthinlegproblemsRelaxyourlegsForsomeisstrongthicklegsedematypeofgirls,thelegmassageisthemostappropriateway,helpseachpartofthelegfatburninginamassageinthesameway,atthesametime,alsocangetridoftoxins,sparetimeadheretomassageforatleastminutesaday,especiallyafterastepstoolandrunning,combinedwithmassage,can'tthinkthinisdifficult=legliftsDon'tunderestimatethemovementoftheleg,itcanhelpustotightenthemusclesoftheinnerandouterthighs,thefirstbodyislyingdown,handsarereadyforthesecondnatureExtendtherightlegtotherightaboutdegrees,andtheinstepofthetwofeetshouldbepickedupinthedirectionofthebodyforamomentRaiseyourrightleginthedirectionoftheceilinganddegreestoyourrightlegPracticebeforeyoucheatThearrow(inthecrotch)ofthebowTakeabigstepforwardfromyourleftfoot,bendyourrightknee,andplaceyourhandsonyoursideorfloorTakealungeTrytopresstheupperpartofyourbodydownwardandloweryourpelvisdownwardThisactionwillhelpyoudevelopthemusclesinyourlegsThenshiftthecenterofgravityoftheupperbodytotheback,sothattheheelofthehipisseated,thefrontlegstraightened,andthesolesofthefeetarehookedinthedirectionofthebodyThisactioncanhelpusstretchthetendoninthebackofthefrontlegandhelpusmoveontothenextstep(splitleg)ItwasnotcheatingonCarryonthelastmovement,andstretchthefrontandbackfeetbackandforthIfyoucan,letyourpelvissinkuntilyourhipsareonthefloor,theactionofcheatingonneedbackthighmuscleextension,needalongtimetopractice,ifcan'tbeperfect,don'tforce,canbealotofpracticebeforethecheatingonpracticeaction,orputbricksinthepositionofthefrontlegnearthehipasauxiliarySitinfrontoftheseatRelax,straightenyourback,tightenyourabdomen,sitonthefloorwithyourlegsstraight,andtakeadeepbreathInhale,PreparetheupperbodytobendslowlyforwardExhale,allowyourfacetobeasclosetoyourlegsaspossible,staythreeorfivebreaths,andtrytobendbeforebendingmore,dothemovementofthehip,somepeoplewillworrythatisourhipwillbecomebiggerSowehavetodothe'collect'movement,suchas:shears,legs,andbovinelegsAndherewe'rejustgoingtositinfrontoftheseattohelpyougetyourpelvisConclusion:PedalthebicycletoslimdownEverydaybeforebed,thereisafixedrhythmDon'tputitdownimmediatelyafteryou'vefinished,keepyourlegstogetherandstretchyourlegsstraightupintotheairDon'tbendyourknees,keepyourtoesstraight,holdonforminutes,thenslowlyletdownAfterfinishingtheabovemotion,thewholelegwillbesomeacid,atthistimeremembertomusthaveagoodmassageofthelegs!EliminateexcesswaterSittingandstayinguplateandeatingtoomuchsaltcanleaveyourlegsstuckinalotofwaterandlookthickerandthickerSoaslongasyousit,youcanmassageyourthighstohelpwithmoisturemetabolismMassagetechnique:AstraightlineSitinasittingpositionwithyourhandsstartingfromyourkneestoyourthighsRepeattimesslidingAlsogofromthekneetothethigh,buttoholdthethighfromthemouth,fromthecentertothesideofthemassage,repeattimestotheothersideThefirst:Sitonthefloor,buryyourlegs,andpattheoutsideofyourlegswithyourfistOpenyourlegsandpattheinsideofyourlegswithyourfistThesecond:Keepyourhandsflatunderground,roughlyparalleltoyourshouldersandstrideforwardPressyourhipsdowntoabowandarrow,andholdforsecondsandthenraiseyourhipsagainThefrontlegswapisdonetimespersideYoucandoitononesidebeforeyoudotheotherPayattentiontothebackofyourkneeandtrytostraightenitoutThethird:Sitwellwithyourknees,yourlegsasclosetoyourthighsandhipsaspossibleLiedownslowlyuntilyourbodystickstothegroundandyourhandsareflatHoldfortosecondsDoitonceadayFourth:SitonthegroundwithcrossedlegsandputyourhandsinfrontUndergroundsquatExerciseplace:toprepareandhipofthesidebeforeham:bipodandshoulderarethesameaswide,toesslightlyoutwardsWithbreathing:inhale,squatbasicparalleltothegroundtothethigh,kneeandtoesamedirection(nomorethanthetoe)Whenyouexhale,standuprightandresumeyourpostureDogroupsoftimesBracketliftinglegExerciseposition:buttockandthighsidepreparation:twoelbowswithshoulderwidthbraceonthemat,twokneesandhipwidthonthekneebraceforbreathingcoordination:wheninhaling,onelegstraightenedWhenyouexhale,straightenyourlegsupwardwhileyouexhale(keepyourhipsupright,don'ttwistthem)DogroupsoftimesAhalfbridgeExerciseplace:thebuttock,thigh,lumbarmusclesofthesidereadyforaction:faceuplyingonthebreathingexercisematcooperates:inspiratory,lieonyourbackbowlegs,aincludedAnglebetweentheleg,twoarmsontheside,twofeet,knees,onbothsidesofthehipinastraightlineExhale,raiseyourlegsstraightupwards,andyourspinewillgraduallyleavethematInhaleagainandslowlyleanbackfromtoptobottomandexhaleuntilyourbodyisflatDogroupsoftimesStretchcalfExercisepart:calfmusclegroupaction:frontandbacklegstand,centerofcenterofthefrontleg,hindlegdownwardpressure,maketheheeltrytosteponthegroundHoldforsecondsminute,thenswitchtoanotherleg,repeatDothetwogroupsStretchhipsExerciseplace:coxalmusclegroupofaction:thebodyuprightstandfacingfront,sideleg,makehamparalleltotheground,toreversetheoppositedirection,keepactionminuteseconds,andthenintheotherleg,repetitivemovementsDothetwogroupsHalfbridgehighlevelactionExerciseposition:buttock,thighfront,lumbarabdominalmusclepreparationaction:withthehalfbridgetypethesameelevationaction:thehalfbridgeisinthestaticstate,slowlystraighteningonesideoftheleg,inthebodyintoastraightline(note:whenliftingyourlegs,focusonthemiddleofyourlegs,notonthesupportingleg)DogroupsoftimesTheoriginalundergroundsquattingExerciseplace:tibialisanteriorthigh,hip,waistandabdomen,canirritatetheupperlimbdeltoidReadyforaction:bipodandshoulderarethesameaswide,toesslightlyoutward,ourhandsclaspedhandsstraightforwardshoulderhighBreathingwith:Inhale,squatdowntohambasicparalleltothegroundatthesametime,reversetheupperpartofthe,kneesandtoessamedirectionWhenyouexhale,standuprightandresumeyourpostureDogroupsoftimesStretchtheinsideofyourlegsExerciseplace:theinnerthighmusclesaction:twolegsopenintotimesthatofthehip,tiptoeforward,squatdowntooneside,thebodytiltedslightlytotheside,maintainactionminuteseconds,andthenintheotherleg,repetitivemovementsDotwogroupsStretchyourglutesExerciseplace:coxalmusclegroupofaction:insitusatonthemat,legsstraight,upperbodyupright(fixed)asfaraspossible,sidelegbendyourknees,letlegasfaraspossibleclosetothebody,upperbodytobendthelegsononesideofthereverse,maintainactionminuteseconds,andthenintheotherleg,repetitivemovementsDothetwogroupsStretchthefrontofthelegandtheiliumExerciseplace:thighmusclesandlumbarabdomenaction:thebodyupright,flexorsideleg,maketheheelasfaraspossibleclosetothehip(bendedleg,kneeinthehipback),maintainactionminuteseconds,andthenintheotherleg,repetitivemovementsDotwogroupsSlowlypressyourbodyforward,andyourneckandneckshouldlookdownfortosecondsTheleftandrightlegswapoverlapsagain

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