1, sitting in the front half of the chair position, feet together, arms raised in front of the body and shoulder width, fists gently touch.
2, to keep the arms raised position, slowly turn the body to the left, and then slowly pull back to face the front.
3, the other side of the same, repeat the action about 20 times.
4, knees together, arms on both sides of the body and keep a certain distance from the body, face forward but the upper body side tilt.
5, the other side should also repeat the same action, staggered repeat 20 times. This will tighten the abdominal muscles on the waist side and make the body line more perfect. A. If you have a seat when hitchhiking, place your purse close to your abdomen.
The chaotic carriage, a large bag is very troublesome, then you may wish to use the bag to do a training exercise for the abdominal muscles. Hold the bag on your abdomen, shrink your abdomen inward, and then use one hand to press your abdomen with the bag so that your abdomen is as close to your back as possible, and then exert yourself to keep it taut.
1. Squeeze with one hand on one side and shrink the abdomen inward.
2. Feel the abdomen approaching the back.
B. While squeezing the purse with both hands, contract the abdomen inward and press the back of the chair with all your strength. Keep pressing for 6 seconds.
1.Press the entire back of the chair with your back.
2.While contracting your abdomen inward, press your purse with both hands.
Times: this action lasts 6 seconds, so that counts as 1 group, repeated 3 to 5 groups.
Become a daily habit: This exercise is easy to do even for those who don't have a strong back. If you can develop this habit while sitting, you can effectively prevent low back pain. People usually like to run, play ball, swimming and other forms of exercise, but these ways can rarely exercise to the waist, abdomen, buttocks and other parts of the body, so that these parts of the body to become a "dead zone". Especially white-collar women sedentary office, it is easier to accumulate fat in the waist and abdomen bit, some people image called in the waist set a "swimming circle". "Belly dance" unique role, is specifically for the waist, abdomen, buttocks and other parts of the body, it can help you completely remove the body "dead space", reshape the slim figure. Belly dance is the core action of the "shake the hips", here to introduce you to some specific practices, may wish to try to learn, each set of actions need to do 10 minutes.
Style 1, 8 words beautiful buttocks
Workout focus: slim waist, buttocks.
Concentrate on your waist, spread your feet, sit slightly lower, put your weight on your lower body, and keep your back straight when you do it.
Two hands open, "8" shape back and forth swinging waist, be careful not to use the back of the power of rotation.
Style 2: Lift your hands to slim your waist
The focus of the exercise: slim your waist and arms.
Concentrate on the waist, sit slightly lower, put the center of gravity on the lower half of the body, and keep the back straight when doing the movement.
Hands together to raise straight, legs remain static, bend to the right to stretch the upper body to the left, maintain the action for a few seconds and return to the upright position. Repeat alternately on the left and right sides.
Style 3: Slimming Legs
Focus: Tighten thighs and calves.
Focus on your thighs, spread your feet slightly wider than your shoulders, sit slightly lower, put your weight on your lower body, and keep your back straight.
Hands hang naturally on either side of the body, first raise the right foot, and then alternately raise both feet quickly upward to the toes on the ground, pay attention to the body to be straight and do not swing from side to side.
Style 4: Quickly Slim Your Buttocks
The focus of the exercise is to trim the outside of the buttocks.
Focus on your hips, spread your feet slightly wider than your shoulders, sit slightly lower, put your weight on your lower body, and keep your back straight when you do it.
Raise your hands and hold them in front of each other, sitting slightly lower. Use your hips to swing quickly from right to left, alternating between left and right. Note that when you swing, only your hips are exerting force, and the rest of your body remains stationary.
Belly dance in addition to the unique role of the body to remove the "dead space", other roles also let you unexpected, such as women in the instrumental sports or other aerobic fitness, it is usually difficult to move to parts of the body, such as the pelvis, the pubic bone and the abdominal cavity, through the dance of the belly dance can be exercised, which regulate the endocrine system of women have a significant effect.