How can fashion aerobics get a good figure? People don't like to keep fit in winter, and their bodies are becoming more and more rigid. Do you want to make your stiff body flexible? Do you want to have a moving curve and a good figure? Let's do aerobics with Xiaobian. Xiao Bian teaches you simple aerobics. Keep building a good figure every day.
Step1：
Affected by the body structure, women's pelvis is more prone to deformation. Pelvic deformation is caused by the habit of sitting and waiting cross legged, and even induces deformation of other parts of the body, which is directly related to the swelling of the whole body. So first, let the pelvis move!
Part 1 consciously move the pelvis
1. Sit with your knees apart, exhale and slowly bend over to invert your pelvis to the rear. At this time, the buttocks are as close to the bed board as possible. 2. Stand up your pelvis and lift your navel up. Repeat this three times. If you want to double the effect of exercise, it is recommended to do ten times. 3. After moving the pelvis, exhale and slowly stretch the muscles around the forward inverted pelvis.
Part 2 pelvis moves forward and backward smoothly to build ideal figure
Cat aerobics, which imitates cat's back stretching exercise, can smooth the movement of pelvis. You can only do it three times at the beginning, and it's better to increase it to 10-20 times after getting used to it. First, kneel upright and touch the ground with both hands. Then straighten your back so that your wrists and knees move directly under your shoulders and waist, respectively.
Part 3 also makes the muscles around the pelvis flexible
Next, starting from the position of Part 2, raise your back and waist, and stand up while breathing in. At this time, it's easy to only lift the back and ignore the waist, so we must pay attention to steadily lift the waist, like drawing a big arc. At this time, we should exhale, and make the curved back return to the upright position. But pay attention not to stand too backward, otherwise you will feel lumbago.
Step2：
To get the leg curve, the inner side of the thigh is worthy of attention. Blind exercise alone will only make the thigh muscles gradually developed, away from the beauty of the curve. To change the problem of the thick thigh, first of all, gently relax and tighten the inside of the thigh is the key. This method can also improve the flexibility of the joint linked with the inner thigh.
Don't be puffy or have poor blood flow
Sit cross legged with your right foot in front and massage the inside of your thigh. The hands are placed on both sides of the inner thighs, so that they are sandwiched in the middle. Massage from the knee to the waist. After finishing the right leg, change the front and back position of the left and right feet, and massage the inner side of the left thigh in the same way. It's best to use a larger force that can feel slight pain in the leg, and massage with a combination of pressing and kneading.
Part 2 stretch comfortably to promote blood circulation of feet
After relaxing the muscles on the inside of your thighs, lie on your back and straighten your legs. Exhale while pulling the right knee to one side of the body with your hand. Once you breathe hard, exhale for 15 seconds. The left inner thigh stretches in the same way. It's critical not to hold your breath. If you feel uncomfortable because of exhaling too long, it's OK to inhale.
Part 3 improve the balance of the body from the correct posture
First, the knees and toes of the feet are facing outwards, so that the pelvis protrudes backward. Two hands in the waist joint, can be in the best condition. Bend the right knee slightly to shift the center of gravity. Then slide your hips horizontally to move your weight toward your left foot. Return to the original basic position and repeat. The same is true on the other side. The key point is that the hips should be moved horizontally and positively, not up and down.
Step3：
The ideal upper arm is thin and soft, but the skin is thin, so it is easy to produce fat. The low frequency of use is the cause of muscle relaxation in the medial upper arm. So, how can we better exercise our upper arm?
Part 1 relax your armpit and remove the fat
Raise your left upper arm and bend your elbow back. The whole right hand grasps the armpit tightly, and massages toward the elbow from the armpit. The back muscles are also massaged together to make it soft. Breathe naturally and massage carefully with slight pain. Massage the right upper arm in the same way. Feel the upper arm tight mm, the best massage a little bit longer oh.
Part 2 sports use less opportunities
Close your palms above your head, extend your arms, and then bend back slowly. When you feel the inside of your upper arm fully open, hold this position for three seconds. Then the bent upper arm returns to the top of the head and remains still for three seconds. Repeat the above actions. Pay attention not to open your elbow during the process. Especially worry about arm relaxation mm should be more than ten times the number of targets.
Part 3 twist to shape the upper arm
Bend your elbows slightly, make a fist and stick to your side. Then extend your upper arm back and hold for three seconds. Then twist the upper arm from the elbow to the thumb. Return to the original position and stand still for three seconds. The complete movement is to twist the upper arm back to its original position.
Step4：
No matter how exercise or diet, small stomach is still prominent, which many mm feel very upset. Actually, the reason for having a small belly is not all fat, it may be that the pelvis has left its normal position. Let's restore the function of the pelvis, exercise the lower abdomen and create a flat abdomen!
Part 1 relax the whole abdominal muscles first
Lie on your back and relax the muscles around your abdomen, under your ribs and along your waist. Take the chest fossa as the starting point. Starting from the center, press along the bottom of the ribs to the side abdomen. The key is to press with a force that will not cause pain in the lower abdomen. After reaching the lumbar bone, press it obliquely downward, and finally reach the pubis. Finally, return from the pubis directly above it, and return to the starting point.
Part 2 the lower abdomen is soft and the pelvis is in the right position
In order to extend the lower abdomen, the body is prone. Exhale at the same time so that the right foot left after the direction of extension, knee straight, chest to be close to the bed board. Feel the right lower abdomen stretching and hold for 15 seconds. Pay attention to the way to inhale, and then exhale, continuous breathing. Slowly return to the original position, the left foot is also the same way to extend the right back.
Part 3 continuously stimulates abdominal muscles to achieve perfect body shape
Lie on your back again. Support the bed with two elbows, bend over and lift the upper body slightly. Keep the whole waist close to the bed board. After lifting both knees, exhale while moving the right knee to the chest, straighten the left leg. Then move your left knee to your chest and straighten your right leg. In this way, the left and right sides exchange with each other and move repeatedly for a total of ten times.
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