White collar 4 yoga before bedtime decompression and weight loss

The office ladies are tired and busy every day, and they may not go when they buy a fitness card.

He said he was in bad shape all day.

From now on, do yoga for half an hour at home before going to bed. Set your mind on weight loss and adjust your mindset is the key.

  1.

The movement of the legs stretching forward to the end of the strong internal organs can not only make the lines beautiful, but also strengthen the digestive organs and the respiratory system.

  Action essentials: sit on the mat with your legs straight, your back upright, and inhale your hands toward the top of your head; exhale, your arms drive your body forward and down, straighten your eyes, and look at your toes. Try to keep your hands closeThighs, keep 3 abdominal breaths.

Inhale and restore your upper body; exhale and relax your hands downwards.

  Training effect: The entire tibia is stretched, which increases the strength and elasticity of the spine. At the same time, the muscle groups of the tibia and legs are tilted, so that the thighs and abdomen are firm, which can strengthen the digestive system and the respiratory system.

  2.

The boat decompression relaxation exercise has the effect of exercise, but also relaxes the body and mind. It does not prevent you from trying when you are tired and nervous.

  Action essentials: Lie on your back, feet close together, some flat on your side.

Inhale, lift your upper body, feet and up at the same time, with your buttocks on the ground and the spine as the fulcrum to keep your body balanced. Keep your hands straight with your feet straight and your fingers pointing at your toes. If you can, hold your hands with your handsExhaust your toes and slowly lower your body back to the ground.

Smooth your breath and relax.

  Training effect: enhance the strength of the abdominal muscles, eliminate excess and excess meat, and make the thighs longer and the waist thinner.

Prevent viscera sagging, improve rehabilitation, eliminate constipation and strengthen the back end.

  3.

Side angle compression type thin waist relieves the action of sciatica and thin waist. If there are symptoms of sciatica, daily exercise can effectively relieve it.

  Action essentials: Open your legs with two shoulder widths, rotate your right foot 90 degrees to the right, inhale your hands flat, lift your arms to bend your body to the lower right, bend your right knee, put your right hand in front of your right foot, eyesLook at the tip of your left finger, palm forward, and point your finger towards the sky.

Note that the right knee does not exceed the toe of the right foot.

Maintain 3 abdominal breaths.
Inhale, the arm drives the body to slowly return upwards, doing the opposite direction.

  Training effect: Exercise of fracture of limbs and both limbs can reduce joint pain and sciatica, and stimulate gastrointestinal motility.

It also helps the digestive process while reducing waist circumference.

  4.

Dove-style variant exercise to stretch the whole body muscle group This action can exercise the whole body muscle group, and you can have a slender and soft body with regular practice.

  Action essentials: Straighten your legs, sit on the ground, and keep your back straight.

Bend your left leg and your lower leg. Try to keep your thighs straight.

Grasp the surface of the right foot with your right hand, and lift your right lower leg upward, and clamp the surface of the right foot with your right elbow joint.

The left arm is tilted above the head.

Eyes look obliquely upwards. Keep this position for 1-2 minutes. Swap your legs. Adjust your knees to form a straight line during practice. Focus on your lower back.

  Training effect: strengthen thigh and calf muscles, beautify the lines of the arms, increase the flexibility of the waist and shoulder joints, make the waist thin and soft, beautify the lines of the whole body, and promote blood circulation throughout the body.