1, yoga movements with thin arms
1. Simple crocodile style
1, _4 Kneeling posture, palms on the ground, hands open shoulder width, legs naturally open, knees and pelvis width, touch the ground left and right at the back of pelvis, and look forward.
2. Bend your elbows and sink your chest so that your chest is as close to the ground as possible without touching the ground. After the abdomen is forcibly tightened, take a deep breath and return to the action 1.
3. Sit your hips on your heels, put your hands forward, stretch your arms as straight as possible, rest your forehead on the ground, and do a baby-like rest. Repeat the action 1~3 about 10~ 15 times.
2. Simple table type
1, sitting posture, hands behind the pelvis, fingertips pointing to the hip, palms firmly attached to the floor, knees and pelvis width, soles firmly attached to the floor, deeply inhale, chest out, shoulders backward, eyes forward.
2. After stepping on your hands and feet firmly, push your hips upward, so that your thighs, stomach and chest are as level as possible and your chin is slightly lower. Exhale _ then return to the action 1, and repeat the action 1~2 for about 10~ 15 times.
3. Cattle face and hand shape
1, _ Sit cross-legged, straighten your ridge, stretch your arms as far as possible to the ceiling, palms facing each other.
2. Straighten the spine. Bend your right elbow and try to touch the center of the scapula. Hold your right elbow with your left hand and gently pull it to the left, so that your right arm is as close to your ear as possible and feel the extension of your right upper arm.
3. Keep your right hand still, bend your left elbow around your back, with your fingertips pointing up and your right hand pulling. Look straight ahead, keep your posture about 10 ~ 12 puff, put your hands down and do the other side.
4. Eagle Hand Style
1, _ Sit cross-legged, with straight ridges, palms facing each other, and arms straight forward about shoulder height.
2. Keep your arms straight and fold your right elbow on your left elbow in an X-shape.
3. Bend your elbows so that your fingertips are facing up and your hands are sticking together. Keep your posture for about 10- 12 puffs. Put your hand down and do it on the other side.
2. The essentials of skipping to lose weight
1, basic skills of skipping rope: simple skipping rope method
Warm-up: put your feet together and practice jumping for 2 to 3 minutes (jumping height is 3 to 5 cm).
Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.
Step 2 hop on one knee
Bend your right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side.
3, sideways oblique jump
This action can train your endurance and strengthen your abductor and adductor muscles. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice.
4. Jump with your legs apart
Do the preparation exercise of skipping rope first (refer to exercise 1), then jump rope, with feet apart when jumping, feet together when landing, and repeat the action 15 times.
Step 5 jump around
Two people jump rope practice: one squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.
6, lateral foot jump
Start with the simple skipping method (refer to exercise 1), then jump rope with both wrists swinging, jump rope with your right foot, and tilt your left foot to one side without touching the ground, and jump 15 times. Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope.
Step 7 cross your arms and jump
Do the skipping preparation exercise first (refer to exercise 1), and then jump rope with your arms crossed. When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse.
8. Double skipping: The ability of concentration and coordination is much higher than that of single skipping.
(1) Stand side by side. Everyone holds the rope handle with the outside hand. Practice the simple skipping method first (refer to exercise 1). Two people jump rope with both feet at the same time, and then practice jumping rope with one foot at the same time.
(2) Stand in tandem. The tall man stood behind waving a skipping rope.