[Benefits of yoga] The benefits and disadvantages of yoga long -term practice of yoga for the body of the body

1. The benefits and disadvantages of yoga

benefit:

1. A woman's long -term practice of the posture of yoga can make her chest more fit and the curve more clear; it can make women's waist soft and powerful; avoid female gluteal muscle sagging; reduce excess fat in the body, effectively lose weight;The elasticity of the leg tendon makes women's legs more beautiful.

2. women do long -term yoga exercises. With the massage movements of both hands, they can effectively soothe the fatigue state of human muscles and bones. The exercise of yoga breathing and various posture can promote human blood circulation, and human joints are more flexible.

3. women can exercise yoga's full breathing and body twist, squeeze, pull, stretch, etc., can make the body meridians and qi and blood unobstructed, and the function can be strengthened.yoga exercises can also regulate people's emotions, making people's mentality more peaceful, and youth is resident.

4. People who do yoga exercises can restore their daily diet to normal and effectively lose weight.Through the cultivation of yoga, your will is stronger, and you have stronger control over the temptation of food to achieve the purpose of effectively losing weight.5. yoga can regulate the purpose of regulating the mood by combing the airflow in the human body, making people feel calm, drive away irritability, and can improve personal observation and judgment over time.powerful.

harm

1. Cervical joints will be dislocated: Some movements in yoga are 90 degrees of upside down neck and shoulders. When doing this action, the pressure on the cervical spine is particularly large, which is easy to cause misplace of the cervical spine joints, and even the cervical disc herniation.

2. Excessive damage to the spinal cord: There is a pose in yoga that is a camel, and the back of the waist will support the ground.If this action is excessively practiced, it is easy to cause the vertebral and ligament damage in the back of the spinal canal. In severe cases, it may also damage the spinal cord, which is called excessive damage in medicine.

3. Sequelas of skeletal injury: Practicing yoga and pulling can enhance the flexibility of the waist and joints. It has certain benefits.

However, the bones of some young people are in the development stage. Practicing yoga has a great risk of injury. It may cause adverse effects on the development of bones. Improper practice is more likely to cause damage and leave sequelae.

4. Excessive stretching does not increase: height is not outside of height and environmental impact, of which genetic impact accounts for 70 %.Environmental factors include many aspects such as nutrition, sleep, exercise, disease and environmental pollution.Genetics, sleep, nutrition, and exercise are the four major factors affecting height.yoga, which is dominated by static stretching, does not lack scientific basis, but can only promote the height development of young people as a way of exercise.

5. Special injury of individuals: domestic yoga coaches are being accelerated, and the qualifications are different. yoga teaching can be described as a family. From the process to action, it all reflects the players' personal performance, so that it is easy to have adverse consequences.yoga coaches should tailor -made plans for each practitioner, instead of blindly allowing each practitioner to practice a yoga position.

2. precautions for yoga exercises

1. Once you feel abnormal pain in a part of the body during yoga exercises, stop the practice immediately, and clear the reason.

2. If swelling occurs, cold compresses can be used within 24 hours to reduce the bleeding and swelling of the damage. It is not advisable to rub the affected area.

3. If the pain is severe, do not massage casually, so as not to cause the medical derived misplaced damage due to improper force, and take a doctor in time.

4. Do not dine within an hour before and after practicing yoga. Try to avoid practice within two hours after meals.

5. Do not do difficult movements from the beginning, so as not to cause exercise damage.It is not advisable to practice difficult movements for half a year after the operation.Hypertension, asthma patients and pregnant women can only do simple movements.

6. Barefoot is good, wearing loose and comfortable, so that the body can move freely.Do not laugh or talk when you practice, take your attention.Keep a regular and deeper breathing, which helps the body to relax.

7. It is advisable to practice in a peaceful and well -ventilated house. Do not place too much things in the house to avoid accidents.It is not advisable to practice on a strong floor or too soft bed, and a cushion should be paved on the ground during practice.Practicing yoga can help people be more confident, regulate their minds, drive away irritability, etc., but the training of yoga may also cause the disadvantages of your cervical spine joint misalignment, spinal cord excessive damage, etc.It can be avoided.

3. Long -term practice of yoga 6 great benefits to the body

The following is the benefits of appearing after yoga. It must be patient, and yoga takes time to show the effect.Within a few weeks, you will feel that your heart is calm and more concentrated.A few months later, the return spring of organs and glands will begin.

1. increase the vitality, and the effect of yoga on the brain and glands is located.

2. Young appearance and mood: yoga reduces facial wrinkles, producing natural "leather" effects.This is mainly due to inverted stand.Our upright position prompts the gravity to drop the muscles.In the fake time, facial muscles collapsed by one by one.For a few minutes daily, we can reverse the role of gravity, so that it will become our help to return to spring, so that facial muscles will not relax, it reduces wrinkles, and the Skin naturally flattes.

yoga inverted three -dimensional position can often restore the original color of the gray hair and delay the phenomenon of gray hair.This is because the inverted blood increases the blood flowing to the scalp.This position increases the elasticity of the strength, removes the pressure of the blood vessels and nerves of the power, and makes more blood flow towards the scalp muscles.In other words, the hair sac has more nutrients and produces richer healthy hair.

3. Live longer: yoga affects all longevity conditions: brain, glands, spine and internal organs.

4. increase the resistance of the disease: yoga exercises a strong physique, and the immune energy has also increased.This strengthened resistance can deal with various severe diseases from cold to cancer.

5. Improve vision and hearing: Normal vision and hearing mainly depends on the eyes and ears to get good blood circulation and nerve transmission.The nerves and blood vessels that supply the eyes and ears must pass the power.At the age of age, the strength of the Ministry is as losing elasticity as other parts of the spine. When the nerves and blood vessels pass through the neck, they may encounter stagnation and difficulty.This hinders the supply of nerves and blood on the eyes and ears, which affects their operation.yoga position and yoga neck movement can improve the condition of the neck, and then strengthen vision and hearing.

6. Improvement of mental emotions: Because yoga enables the glandular nervous system including the brain to have a rejuvenation effect, mental emotions will naturally show a positive state.It makes you more confident, more enthusiastic, and more optimistic.Every day life becomes more creative.

When you start to feel good, you seem young, and develop your complete potential, these positive minds and emotions will naturally appear.

Fourth, why do you practice yoga?

1. A soothing emotions, you can tame

The teachers of the yoga Museum always said that the gentlemen are willing to spend money to let the wife practice yoga, because they have changed the hot temper.

In 1997, the San Francisco Prison used yoga and drama for violent addicts to help them calm down and help them find their aggressive reasons.

Do more deep breath, and naturally learn to relax. yoga is not simply twisted with twisting flowers. The difficulty of competitive movements is to find your tranquility.

2. Beautiful transformation, more dedicated

The most important thing for yoga is relaxation, balance, and tranquility.Every time I practice, the teacher always smiles, pays attention to the body, and lets the body and soul sucked into pure and vomit toxins.The teacher loves to say that the body is doing movements, not the face is doing movement.Think about it, let go of his brows, the heart stretchs, and his body is relaxed. People who often laugh are naturally beautiful. People who often laugh must be content and have no heart.

3. Improve health and prolong life

A friend said that after experiencing yoga, I felt that yoga was unable to live with my body.Indeed, because we are too lacking exercise, we will be uncomfortable to move their arms and legs.And we just use the body, use it fateful, (stay up late to work and stay up late), and do not understand maintenance of the body.But as long as you practice, you will find that the pain is relaxed, stretched, and happy.Practicing yoga not only exercise muscles, but also stimulate the human body.Learning to breathe can extend your life.

4. Strong straight spine to increase self -confidence

Straightly straightened the spine to be able to be angry with his eyebrows.In the practice of yoga, the teacher always emphasizes this.The reason why yoga can enhance self -confidence is that any age, any occupation, as long as the earth can practice, of course, some movements are taboo for those who suffer from a certain disease.But there are a lot of yoga movements. As long as you persist, do something a day and do a happy mood, you will definitely find that maybe you do nt do anything else, but as long as yoga persists, there will be progress.

6. The benefits of pregnant women practice yoga

1. Pregnant women practice yoga can enhance physical strength and muscle tension, enhance the sense of balance of the body, improve the flexibility and flexibility of the entire muscle tissue, stimulate controlling the gland secreted by hormones, increase blood circulation, and control the breathing well.

2. Pregnant women practice yoga can play the role of massage internal organs. yoga for abdominal exercises can help reshape postcard postpartum.

3. Pregnant yoga is good for improving sleep, eliminating insomnia, and making pregnant women healthy and comfortable.

4. Pregnant yoga exercises can balance the abdomen that is continuously increased and maintains a good posture. Stretching and strengthening the body can help open the pelvis before childbirth. By adjusting the bottom of the pelvis, you can better control delivery, reduce complications and accelerate postpartum recoveryEssence

5. Mild pregnant women can increase cardiopulmonary function, promote blood circulation and metabolism, reduce fatigue caused by increased oxygen during pregnancy and phenomenon of asthma caused by insufficient breathing.

Losing weight yoga thin waist action

1. Wind blowing tree style

Method: Stand, open your feet with the same width as the shoulders, and the ten fingers are intertwined.Inhale, turn your palms on your chest, and your arms lead the spine upwards.Exhale, bend the spine on the right, and the arm stretches with it.Inhale, reply to the middle.Exhale, bend the spine on the left, and the arms stretch with it.The above is a group, which can be repeated 4 ~ 6 groups.

Efficacy: reshape the muscle lines of the waist, strong digestion and absorption system, which can inhibit fat accumulation between the waist and abdomen.

2. Back rotation

Method: Stand, open your feet with the same width as the shoulders, and the ten fingers are intertwined.Inhale, turn your palms on your chest, and stretch your arms upwards.Exhale, lean forward from your waist, go forward, until the back of the waist and arm is parallel to the ground.After inhalation, exhale, and the arm leads the spine to the right level to reverse 90 degrees.Inhale, reply to the middle.Exhale, in the opposite direction, the same.Can be repeated 4 ~ 6 groups.

Efficacy: Promote intestinal peristalsis, clean up toxins in the body, and consume excess fat on the side waist.

3. Spinal twist

Method: Sit position, bend your knees, your left leg up, your right legs down.The right heel is placed on the outside of the left hip, and the left foot is stepped on the outside of the right knee.The right elbow is outside the left knee joint, and the left arm is wrapped around the right waist from the back.Inhale, the spine stretchs upwards.Exhale, fully twist to the left and rear.Inhale, reply to the middle.Exhale, let go of your limbs.In the same way.

Efficacy: Massage all internal organs, regulate the normal endocrine and digestive system, and improve the phenomenon of fat deposits in the body.

4. Side extension posture

Method: stand upright, take a big step forward with your right leg, turn your left foot 45 degrees outwards, so that your right knee and right foot toes are on a horizontal line to press down the body as much as possible, so that the right thigh and the ground are parallel.Bend your body, put your right palm behind the right foot, and hold on the ground.When you try to stretch your left arm as much as possible, keep your right thighs and the ground parallel.Try to stretch your arms and do not hump to expand your chest.

Efficacy: exercise the entire back, leg muscles, hip muscles, abdomen and lumbar muscles.

5. Snake twist

Method: lying down, open your feet with the same shoulders, flex the elbow, and place your hands on the ground on both sides of the chest.Inhale, push the ground, and stretch the spine upwards.Exhale, flexion after the spine.After inhaling, exhale, twist the spine to the right and rear, and look at the left heel.Inhale, turn back to the middle.Exhale, in the opposite direction.4 ~ 6 groups can be repeated.

Efficacy: Reduce excess fat on the back and hip hips.This style can also strengthen the kidneys, which can completely metabolize the toxins in the body and eliminate edema of the lower limbs.

6. Locust style

Method: lying down, open the same shoulder width of your feet, the arms are about two punch with your body from the body.Inhale, lift your limbs and your body as much as possible, and the hands and feet are the same as possible.Keep your breath even for a while.Exhale, the whole body falls to the ground, relax.4 ~ 6 groups can be repeated.

6 Bastable leg yoga action

Thin leg yoga action -half lotus spine twist type

practice:

1. Sit stand, straighten your legs forward, bend your left leg on your right thigh, and your feet facing up.

2. Exhale, extend your left arm forward, grab your right toe with your left hand, turn your upper body to the right, put your right arm towards the back, and hold your right hand to hold the left side of the waist.

3. Inhale, then exhale, at the same time turn the head and upper torso as much as possible to the right, keep it naturally breathe naturally, and change to the other side.

Thin leg yoga action -triangular rotation type

practice:

1. Stand naturally and separate your feet wide.Inhale deeply, raise your arms parallel to the ground, straighten your knees, turn your right foot to the right ninety degrees, and turn your left foot to 60 degrees.

2. Exhale, turn the upper body left, bend the torso down, and place your right hand between your feet.The right arm and the left arm are vertical, and your eyes look at your left finger.

3. Stretch your shoulders and scapula for 10-30 seconds.Inhale, first close your hands, then the torso, and retract your two feet.Then change the direction.

Note: The time to maintain on both sides should be consistent.

Thin leg yoga action -cat bow back type

practice:

1. Kneel down, sit on the back of the hips, keep your upper body upright, place your hands on your legs naturally, and relax your shoulders and arms.

2. Raise your hips, kneel your knees, and have both hands and shoulders with width to support the ground.

3. Inhale, raise your head, collapse your waist, collapse, and your hips up.Keep 5 to 10 seconds.

4. Exhale, bow your head, the spine is bow -shaped, arch back, keep it for 5-10 seconds.

Note: Repeat 5-10 times and relax.

Thin leg yoga action -fish style

practice:

1. Lie flat, straighten your legs together.

2. Inhale, arch the back, lift your body torso away from the ground, top your chest, raise your head, and gently let the top of the head close to the ground.

3. Straighten your arms, hold ten, and lift your feet away from the ground at the same time.

Thin leg yoga action -side corner stretch type

practice:

1. Stand the facade to the front, the legs are separated as much as possible, the hands are raised as high as the shoulders, and the palms are down.Open the right foot 90 degrees, retract 30 degrees with your left foot, exhale, bend your right knee, your thighs are parallel to the ground, and your left knee straight.

2. Low your right arm along the inside of the right leg and place your hands on the inside of the feet.Turn your face upwards, stretch your left arm towards the front of the head, and put the upper arm to the temple part.

3. Keep for 30 to 60 seconds, breathe steadily, get up inhaled, and repeat the other side.

Note: Concentrate to stretch back and spine.Stretch the chest up and behind, and finally form a straight line on the chest, hip, and arms.

Stovepipe yogaAction -Simplify spine twisting practice

1. Sit stand and straighten your legs.Both hands are placed flat on the ground, slightly behind the hips, the finger of both hands out, move the left hand over your legs, and put it in front of the right hand.

2. Put your left foot on the outside of the right knee, further extend the right palm to the back, inhale, try to turn your head to the right, so as to twist the spine.

3. Don't exhale, keep this posture for several seconds.Exhale, turn the torso back to place.Change on the other side.

Note: Don't bend your back.

[weight loss exercises] Is it effective for slimming exercises? Basic action learning

weight loss

The reason why weight loss is suitable for weight loss is that in addition to it is a very good aerobic exercise, it is that it is full -body exercise, which will not increase the local burden of the body, resulting in negative effects such as thick legs or large hips., Strengthen the flexibility of the body.Long -term persistence can not only play a role in weight loss, but also condition the muscles, make the curve more beautiful, and have a better mental state.

Step 6 is oxygen and weight loss, weight loss without pressure

The morning Running every day during the student days, exercise during class and the training of 3 exercise courses a week make us usually maintain a healthy constitution, Slim figure, and after joining the work, there is no passive exercise.Many human forms have changed unknowingly.It can be seen that the weight loss effect of fitness exercises is beyond doubt.Today, let's learn 6 steps of fitness weight loss exercises:

Step first step

Action: Pier sitting and cheating

Objective: exercise upper body, cardiopulmonary vitality and lower body

First, stand straight with your feet, put your hands on both sides of your body, and then squat until your thighs are parallel to the ground, keep your arms slowly rising until the same line as your ears.Then stand up again, raise your right leg until your knees and hips are on one line, and then slowly sweep your arms across your body until your left hand is on the outside of your right knee, and finally stand againDo one side.It is recommended to take 12 to 15 times per group and take 30 seconds in the middle.

Step 2

Action: Swing like a stone

Objective: exercise the heart

Close to the ground at the bottom, make your forearm a support, your palms down.The guarantee of your arm is in a proper position, and then the toes are used as a fulcrum to tilt your body at the left as quickly as possible. At the same time, pay attention to maintaining balance, and then tilt to the west side.It is recommended to 8 to 10 times per group and take 30 seconds in the middle.

Step 3

Action: front bow and arrow step and twist

Objective: exercise your arms, heart, back and legs

Stand your legs separately, stand on both sides of your body, and then let your left leg forward make your right knee close to the ground and keep your left thighs balanced with the ground.The body tilted forward, trying to let the hands on both sides of the legs touch the ground.Take back the left leg, use this inertia to move the center of gravity to the right leg, and then bend your left leg back.Make a backward bow and arrow step, turn your body 45 degrees to the right, and finally stand again.It is recommended to replace the other side 12 to 15 times in each group, and take 30 seconds after 3 rounds.

Step 4

Action: push -ups full climbing

Objective: exercise chest, heart and hip

Close to the ground at the bottom, separate your hands to the distance of the shoulder width, so that your chest is as close to the floor as possible and keep the posture.Then bend the right knee to the outside of the right elbow.Go back to the original posture to do the other side.It is recommended to take 12 to 15 times per group and take 30 seconds in the middle.

Step Fifth Step

Action: fierce squat jump

Objective: Remove the lower body fat

Stand your legs on your legs, your toes are out of your feet, and your arms are placed on both sides of your body.Squat slowly until your thighs are parallel to the ground, and your fingers can touch the ground.Then immediately jump up as high as possible, keep your hand open and stretch straight over your head.It is recommended to take 12 to 15 times per group and take 30 seconds in the middle.

Step 6

Action: Voldemort

Objective: exercise triceps, chest and cardiopulmonary function

Separate your hands on the floor, close your chest as close to the floor as much as possible, keep your arms parallel with your body, at the same time vertical elbows and arms, and then restore.It is recommended to take 12 to 15 times per group and take 30 seconds in the middle.If you want to reduce the difficulty, you can bend the knee, which is not embarrassed to girls.

The above introduces 6 steps of fitness weight loss exercises.This fitness exercises are easy to learn, suitable for people of all ages.I hope these content can help people in need.But here we need to remind that exercise must pay attention to moderate.

top ten people who are not suitable for yoga

1 Those with blood coagulation diseases, avoid practicing yoga

The movement of yoga needs to be swinged and stretched by limbs. During the process, the peripheral blood flow may be reduced, it is more likely to cause severe blood solidification and cause cardiovascular disease.

2 , Osteoporosis, be careful when practicing

Some yoga movements must be supported by the body by hand or feet. If there is osteoporosis, it is likely that when the power of the core muscle group is not well trained, when the elbow is supported, the fracture is not careful.

3 For those with spine skating and disc herniation, avoid excessive bending of the waist

Among the most basic actions of yoga, the "worship of the Japanese style" is one of them. The practitioners must bend the waist down. At this time, those with spine skid may cause the spine to slip again because of this movement;The disc herniation may also cause the lower limb nerve compression because of the accidental movement of bending.

4 , Poor physical condition, the first healing of the serious illness, and the early stage of the fracture should not practice yoga

yoga requires good physical condition to achieve the effect of exercising physical functions and muscle groups. If the physical condition is not good, muscles, joints, and ligaments cannot play strength. When practicing yoga, it is easy to hurt.

5 , Do not do yoga within one hour before meals

The action of yoga requires the body to be curved and reversed, so before meals 1 Do not do yoga within an hour. It is best to reduce the amount of food before doing yoga to avoid increasing the burden on the stomach.

6 , Emotional fluctuations should not practice yoga

yoga is a exercise that must be cooperated with the body and soul. If the muscle group is tight if you are angry, anxious, and nervous, it is best not to practice yoga to avoid injuries. Only when you practice yoga with soft muscles can you be more healthy and safe.

7 After a few classes, I feel that joint and tendon pain may not be suitable for practicing yoga

Some people are born with badness, while yoga is to train the body's softness and extension of muscle strength. If each time you practice yoga, joint pain or tendon inflammation occurs.Not enough, not suitable for yoga action.

8 , Pregnant women to practice yoga Be careful

Although there are so -called pregnant women yoga for pregnant women, this refers to the person who has practiced yoga for a long time. If you have never practiced yoga, it is recommended to get pregnant 12 After the week, doctors evaluate the situation of good pregnancy before practicing.

9 , Estate pressure too high, high myopia, not recommended to stand on the head and feet

Being forward or inverted will increase intraocular pressure. Therefore, people with too high intraocular pressure and high myopia are not recommended to practice yoga.

10 , Epilepsy, Cortex damage

Many movements of yoga will involve stretching to the neck, and if there are epilepsy or damage to the cerebral cortex, the stretch of the neck on the neck back and back, may induce seizures.

If you want to avoid exercise damage, remember to have any problems, stop at any time, and ask the teacher. If a certain action is difficult to reach the standard posture, dont be too reluctant. It may be that the body is not ready. Do not practice with a comparative mentality.yoga and yoga are the deep feelings of individuals, and everyone's understanding is different.

Taboo of yoga Nine Congress

1 , Forbidden comparison

yoga is not difficult and difficult"Contest", in fact, each process is a kind of form.Just like the flowers are open, there are buds, first blooming, blooming, and blooming, each moment is the most beautiful.Guide yoga practice from the body!

2 Diet before and after prohibited

It is best not to eat one hour before and after yoga practice.Because yoga is a movement of stretching the whole body, it will also involve twisting, forward flexion and other forms. Diet before and after yoga practice can easily cause dizziness, nausea, and increase the burden on the stomach.

3 , Forbidden three days fishing

yoga is a journey of loneliness, and it is also a training. yoga can not become beautiful in one or two days. It should develop a regular practice. Several times a week, gradually become a habit.First of all, what you have to do is persistence.

4 , Forbidden

Attitude is the prerequisite for you to open the yoga. When the attitude is correct, your heart will slowly sublimate. No matter what you do, you must have a beginning and an end and correct your heart.

5 Permit

Some people feel that their legs are not fine enough, and some people feel that their arms are too thick. They always want to improve these shortcomings for sex. yoga is a practice for the whole body.Essence

6 , Forbidden

Do nt always think that you can swing your motion is yoga. The practice must be complete. If you do nt warm up or stretch it, you can hardly be difficult and difficult to stretch. If you do nt hurt, you are lucky. Do nt hurt others because of your recklessness.

7 , Forbidden to be distracted

yoga is to put all attention on the breath and let the body type with breathing. When you are thinking about what you eat for dinner, you can play for five minutes for a minute, and your mind is scattered.

8 , Forbidden to practice

Some people only practice style and never care about the cultivation of the soul. They think that meditation and rest are useless. yoga and meditation and breathing are actually complementary and indispensable.

[Pre -bed yoga] Before bed breasts, breast enhancement yoga movements take bed yoga ten -minute detoxification method

Pre -bed yoga ten -minute detoxification method

Several simple pre -bed yoga can effectively remove excess fat on the shoulders.Correct the lines of hump, shoulder and beautify the shoulder lines.Not only can improve constipation, but also relieve physical fatigue.

His knees together, Kneeling on the bed, leaning forward in the upper body, sticking your legs as much as possible on the chest and abdomen, and sticking to the bed.Then inhale, slide your arms straight forward.

Twitter, try to close your chest and armpits as close to the bed, and the hips are raised up.Then keep the action for about ten seconds and breathe naturally.Note that when moving the body, the muscles of the big arm should be kept tightened, the center of gravity is moved to the chest, the shoulders are relaxed, the thighs are kept vertical and the bed surface is vertical.

Sit in bed, straighten your legs, close your feet, hold your toes with both hands.

Then inhale and straighten the spine.Twist again, stretch your upper body forward, and keep your legs as much as possible with your chest and abdomen.Breathing naturally, keep movement for one minute.Note that when doing this action, your feet must be straightened, and your abdomen and chest should be tightly attached to your legs as much as possible.

Essentials of breast enhancement yoga before going to bed

Before bed, breast enhancement yoga fucking first formula: combined 10 improvement

STEP 1: Inhale, stand upright, bend your hands to 90 degrees, your elbows and palms are as tight as much as possible, and hard inward;

STEP 2: Slowly exhale, start up to maximize your hands, maintain a movement for about 10 seconds, and repeat 10 times;

TIPS: This set of movements can improve chest expansion and make the chest lines on both sides firmer.Note that your body should be as straight as possible, don't hump.

Type of the second: left and right

STEP 1: Stand up straight, the palms of your hands together, the elbow increases to the chest, inhale first;

STEP 2: Slowly exhale, keep the upper body without moving, squeeze the palm inward, move to the left as much as possible, stay for about 10 seconds, and return to the original position;

STEP 3: Inhale, then exhale, move to the right as much as possible with both hands, and stay for about 10 seconds.The left and right sides are once, and the movements are repeated 10 times;

TIPS: This set of movements can make the chest stronger, and it can also reduce the worship of the arms.Pay attention to the force when the palm is squeezed inward, and the elbows should be kept balanced with the chest when the left and right are rotated.

Third Form: Stretching the chest

STEP 1: Straight body, fist with both hands, raise your elbows to your chest, and make 90 degrees with your chest, inhale;

STEP 2: Push your hands forward, try to force your chest as much as possible, and repeat the movements about 10 times;

TIPS: This set of movements can make the chest stronger. Pay attention to straighten your hands and not bend.

Fourth Form: Elbow Ten

Step 1: Open your hands with both hands, bend your elbows 90 degrees, inhale first;

STEP 2: Slowly exhale, press the elbow to press the middle to the middle to complete the elbow completely fit, stay for about 10 seconds, relax, repeat the movement 10 times;

TIPS: This set of movements can improve the outward expansion of the chest, making the chest more firm.

Fifth Form: Overlapping arms

Step 1: Inhale first, flex the elbows of your hands, overlap your chest;

STEP 2: Stretch your hands on the left and right as much as possible, maintain the action for about 10 seconds, and repeat 10 times;

TIPS: This set of movements can be lifted up to the chest, which can prevent sagging of the chest.Note that when doing action, you must put your hands in your chest. Excessive or too low will affect the effect.

Type of the sixth: palm painting circle

Step 1: Straighten your hands straight forward, do not flex your arms;

STEP 2: Taking the shoulders as the center, the palm of the hand draws a big circle forward;

STEP 3: Then draw a large circle backwards, and repeat the movement 10 times before and after;

TIPS: The larger the amplitude of this set of movements, the better, and use your hands to draw the circle as much as possible. You can feel that the muscles in the upper and lower positions of the chest are also ideal.