What fitness movements can thin waist? How to get rid of the 'little granny'? If you are a "little belly woman", then don't miss it. If you want to get rid of the "little belly woman" and become a "little waist spirit", you can do sports with Xiaobian!
1、 Practice in one direction
Preparation: open your feet one and a half shoulder wide, toes facing out in big eight, and upper body upright.
Direction 1: front waist
Stretch one arm to the top of the head to keep the arm and back extended. Bend the arm forward with the upper body to make the body form a 90 degree right angle as far as possible. Pay attention to the hip bone not to move, the knee should not be bent, and the abdomen should not collapse. Exchange arms on both sides, or both hands at the same time.
Direction 2: side waist
Take the right side as an example. The right hand extends upward over the top of the head, and slowly extends to the left. At the same time, the left hand slides down the pants seam. Pay attention to keep the middle position of the hip bone still. Keep the arm close to the ear as much as possible, and do not pinch the chest. Stretch the right side waist and squeeze the left side waist.
Exchange exercises on both sides.
Direction 3: back waist
Keep your hands on your hips, keep your hips in the middle, lean back slowly, keep your eyes on the front, and keep your neck upright.
2、 Around the waist
After getting familiar with the exercises in a single direction, you can do the exercises around the waist. Prepare in the same posture as the front waist.
Clockwise encircling: right arm is raised and lengthened, front left back right is connected to draw circle around.
Anticlockwise encircling: lift the left arm up and lengthen, connect the front right back left and draw a circle around it.
Pay attention to the action requirements in each direction as mentioned in the previous single direction. Pay special attention to the following three points when circling:
1. Keep the hip bone in the middle so that the waist muscles are fully stretched.
2. When the upper body is backward, the head should not be tilted back, the eyes should be flat in front, and the neck should be upright.
3. It is necessary to practice step by step, according to personal situation, from single to round, from slow to fast, from small to large, and do not rush for success to avoid injury.