After menstruation is the most suitable time period, so what is after menstruation? The following summarizes some of the postmenstrual period, menstruation just after a week of the girls will quickly practice.
The frequency of the week after menstruation try to keep 2 hours a day or every other day, and keep the amount of at least 7 hours per week. There is no more effective way than to ask a private person to help you make a plan, let him know your, he will let you in this period of time to achieve the ideal state and slimming goals.
Running, swimming and riding are particularly easy to burn calories and are the best options for people who want to lose weight. You can try a variety of their own interest, such as rhythmic gymnastics, Latin dance, ballet and so on. Because this time your physical ability and acceptance is first-class, do not go to exercise is simply a waste.
1, twisted abdomen
The whole body lying on the ground, legs together, straight ahead, arms bent at the elbow, two hands on the back of the head below the head. Then the right leg bending the knee moderately close the calf, upward bending the knee to lift the left leg, so that the calf and thigh, thigh and the ground are perpendicular to each other, lift the leg at the same time, the right side of the upper body to the left in front of tilted up, so that the right side of the shoulder off the ground, the right arm elbow as much as possible to the left knee close to the abdominal pressure, the change of the side to repeat after doing.
2,
legs bent knees together, lying on the ground, waist and back fully stretched on the ground, arms bent at the elbows, both hands holding the head, shoulder blades back, so that the arm as far as possible on the ground. Exhale while using the abdomen to exert force, raise the upper body, raise the chin to the inward, arms slightly forward, so that the elbows touch the knees, while the feet do not leave the ground, and then slowly lie down to restore the posture, back and forth a few times.
3, shoulder tilt
To the preparatory position lying down, legs bent at the knee and together, the size of the legs into 90 degrees, hands on the head, while exhaling while tilting up the back above the part of the shoulders away from the ground, close the chin, but the upper body should not be too much tilted up, do not do it up, as far as possible to make the back of the following, including the back waist and hips to keep the ground, the feet should not be off the ground, the feet should not be off the ground. The feet should not be off the ground, and you should utilize your upper abdominal muscles to complete the tilts.
4. Tilt up and touch the knee
Lying on the ground, legs bent at the knee and together, left arm bent at the elbow, left hand on the back of the head, stretch out the right arm, use the right hand to stretch forward and abdominal pressure on the two strengths of the right shoulder away from the ground to tilt up, with the right hand touching the outside of the left knee, arm straight, the right abdomen, especially by the pressure, can be to strengthen the inner and outer The right side of the abdomen is especially pressurized, which strengthens the internal and external obliques.
5, stretching the ground
arms bent at the elbow, two hands in a fist, the use of the lower arm 90 degrees to support the ground, legs straight back, two feet on the ground, and slightly separated by a fist space, the body does not sink, to maintain a parallel position with the ground, but pay attention to the hips do not pout up oh, keep 1 minute, can strengthen the rectus abdominis and transverse abdominis muscles. The first is to make sure that you have a good fit for your child's needs.
6, side lying stretch
The whole body lying on the ground, and then bend the elbow of the right arm, the right hand fist, the lower arm to the front of the ground, so that the right side of the body off the ground, the feet together, with the right foot outside and lower arm to support the body, the whole body tense, and maintain a straight posture for 1 minute, left and right to do 3 times, to strengthen the upper and lower abdominal muscles and abdominal oblique muscles.
7, supine twisted knee
legs lying on their backs, starting from the inner thighs, knees and feet are close to each other on the inside and close together, hands on the head, elbow flexed arm as much as possible to open up, the use of abdominal force up two shoulders, back and the following parts of the body, including the lower back and hips to keep close to the ground, and at the same time, the knee to the right and left to swing back and forth! The weight of the legs loads the internal and external obliques.
8, knee lift
Lying on the ground, arms straight, at the side, palms of the hands on the ground, legs bent at the knee and together, off the ground, calves and thighs, thighs and the upper body into 90 degrees. Then make the pelvis curl up, thighs toward the abdomen, almost parallel to the ground, while the calves swing upward, hips and lower back off the ground.
9, lift the leg and twist the knee
Lie down and bend the knee to lift the legs, so that the calves and thighs, thighs and the upper body into 90 degrees, the arms on both sides of the upper body, and the knees together to the left side of the upper body twisting, thighs to the upper body closer to the upper body to lift the hips and lower back, and at the same time, face to the left side of the rotation, and then return to the 90-degree leg lifting after the knee to the right side of the upper body, twisting, face to the right side, and the upper body to the right side, and the knees to the right side, and the knees to the right side, and the knees to the right side. Twist, face toward the right side, so repeat back and forth several times, the balance.
10, flat support
Prone, two elbows open and shoulder width, elbow joints support on the ground, the upper arm and torso try to maintain 90 °. Two toes and together to reduce the support area. Neck naturally straight, eyes look forward and down, chest, so that the head, shoulders, hips and lower limbs and other parts of the head to remain in the same plane, abdominal muscles, pelvic floor muscles tighten, so that the vertebrae in the natural physiological curvature of the form, keep breathing, try to keep.
11, prone support
Both hands supported on the ground or support, the spacing between the two hands is slightly wider than the shoulders, straight arms, shoulders and chest slightly forward, so that the vertical line of the shoulder joints and the ground at an angle of 10 degrees to 15 degrees, the two legs together, to the toes pointing to the ground support. The torso keeps the chest straight and tightens the waist. Raise the head forward, so that the pectoralis major muscle has a sense of full stretch, in the "peak contraction" position, pause. Maintain your posture as you push up until your arms are straight.
12, lying down curls
Lie flat on the mat, bend your knees, open your hands behind your head, open your shoulder joints, inhale and lift your body, waist, hips, feet do not leave the ground, just the upper back off the ground.
13, air cycling
Lie on your back on the mat, hands on the side of the body, palms facing down. Bend your knees and raise your legs, keeping your left leg bent and your right leg straight up. Stomp down with your right leg, keeping it in the air and keeping your left leg bent, then bend your right leg and straighten your left leg up. When the left leg stomps down, the right leg lifts up at the same time, the right leg straightens upwards, the left leg bends and retracts, so repeat the action.
14, single arm lift
Standing, legs open and shoulder-width, hands holding dumbbells, elbows bent up, so that the dumbbells and ears at the same level, palm toward the front. The left hand up straight, so that the arm slightly in front of the face, the lower body to remain immobile. Back to lifting dumbbell action, repeat right hand.
The above is a way of life network for you to summarize the week after menstruation weight loss action, for reference.
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