Every day, the mouth is busy.
However, the amount of exercise is getting smaller and smaller.
Research shows that the human body is “fat in winter and thin in summer” under the control of the biological clock.
Therefore, in the golden season of weight loss in summer, hurry up and practice this weight-loss sequence with Xiaobian.
Next year, you will be thin for a year.
1.
Stand in a magic chair mountain style, with your hands folded in front of your chest, bend your hips and knees, sit down behind your hips, lower your shins, push back, sink your thighs, and lift up the front of your hips, Keep 8 breaths down the tailbone.
2.
The phantom chair variant – Phantom chair preparation, put the center of gravity on the left foot, straighten the right leg forward, bend the toes back, bend the left knee, and sink the body downward.
8 groups of dynamic exercises, change to the other side.
3.
The phantom chair variant 2 phantom chair preparation, step on the ground, jump up, stretch the arms upward, and stretch the side waist, inhale back to the phantom chair dynamic exercise group 8.
4.
The soldiers stand in a mountain style, with their feet more than one leg apart, turn their feet to the right, Adjust the middle arm of the hip to lift up, extend the spine upward, exhale, bend the right knee, and keep the body vertically downward for 8 breaths.
Change the other side.
5.
The warrior is in the form of variant warrior is in the form of preparation, the back is straight and exhale, and the left knee is downward.
Do not land on the right thigh.
8 groups of dynamic exercises of hip downward settlement are performed.
Change the opposite side.
6.
The downward dog warrior is in the form of withdrawing the leg to the downward dog neck and shoulders to relax, and the armpit is unfolded and the abdomen is retracted, Push the sitting bones to the highest point and step down on the heels to keep 8 breaths.
7.
Prepare for the dolphin downward dog pose, drop the elbows to the palm of the lower hand and the forearm to the ground in turn, tighten the core of the dolphin pose and straighten the arm back to the downward dog pose dynamic exercise group 8.
Prepare for the dog downward dog pose with one leg, lift the left leg back to the upper arm and trunk, exhale the left leg in a straight line, and push the right foot to the ground to jump up the dynamic exercise group 8, change the opposite side 9 The dog moves the center of gravity forward to the inclined plank with the wrist directly under the shoulder, the toes step on the ground, the core is tightened, the thighs are tightened, the neck is lifted up and relaxed, and eight breaths are maintained.
10.
The inclined plank variant inclined plank preparation, the heels are forcefully pushed back to exhale, the feet jump to both sides of the mat to inhale, jump back to the feet and close to the core.
8 groups of dynamic exercises 11.
Mountaineering inclined plank preparation, the core is tightened, the right knee is bent, and the knee touches the right elbow to inhale, Straighten the right leg, bend the left knee backward, touch the knee with the left elbow dynamic exercise group 8 12.
Inclined plate variant 2 inclined plate preparation, collect the core, lift the chest and lift the right leg forward, straighten the left leg in the middle of the two hands, push the heel backward and exhale, and the left leg moves forward and the right leg moves backward to the left and right as a group, dynamic exercise group 8 13.
Simple boat sitting preparation, bend the knees and lift the leg to be parallel to the ground, hold the hands flat in front, extend the spine upward and look straight ahead, Keep 8 breaths 14.
Simple boat – half boat simple boat preparation, slowly roll your back to the floor and lower your legs down, enter the half boat with your feet and shoulders about 20 cm off the ground, inhale and bend your knees back to the simple boat to maintain balance, 8 groups of dynamic exercises 15.
Half boat variant half boat preparation, straighten your arms and tighten your core, keep your upper body motionless, and raise your feet up in turn.
8 groups of dynamic exercises source: text and pictures are from the Internet, Invading and deleting weight management class together to become beautiful and thin..