[7 -day fast -acting slimming yoga] 10 minutes super effective fat Lipstick slimming yoga slimming yoga lazy move

7 -day fast -acting slimming yoga

What exercise to lose weight in summerWhat's more? Come on the sixth style of yoga fitness, this is a fashionable fitness exercise, easy to learn and learn 7 Daily speed results.yoga can accelerate metabolism, remove waste in the body, and repair.If you want to have a Slim figure, don't miss the slimming yoga recommended by Xiaobian for you.Losing weight is as simple as.Come to learn quickly 7 slimming yoga day by day. (( Warm reminder: The effect of slimming is for reference only because of people Cure

Lower Dog

This is a classic yoga movement that can exercise your upper and lower parts at the same time and stretch the ligament.

Hold your hands with both hands and feet, lift your body into a pour" V "Form. Make sure that your hands are width of the shoulders and your fingers open. The feet are width with the hip, and the heels are behind, and the heels and hips are kept on a plane.

Relax on the head, keep this movement, take a deep breath5 down.

Dog of one -legged

This one -legged Dog -type variant is to bend the upper leg, which can enhance the elasticity of the hips and stretch the spine and tendon.

Starting from the lower Dog, keeping the two thumbs together close together.Keep your left heel contacting the floor, lift your right leg to form a single -legged Dog, and then bend your knees.Try to make the heel of the right leg close to the hips and stretch your knees as much as possible.Look up to the left, stretch the spine.Let the right heels close as possible.

Keep this movement and take a deep breath5 Go down and relax.

Sprint

Runners should be very familiar with this posture. Although this posture looks familiar, this is definitely different and can effectively shape the thigh lines.

Starting from the under -Dog style, inhale, and then walking between your right legs and hands, just like being a warrior.Bend your body, pass through the curved knees with your right arm, and keep your right ankle with both hands.Keep your focus and hold on this posture.If the inside of the thigh is too heavy, you can support one or hands on the floor.

Keep this posture deeply breathe five times.Then support the support with your hand, retract the right leg, and relax with a series of tandem yoga movements.(( Four -column - Upper Dog - Lower Dog Cure Then continue the movement on the left.

Side open lizard style

This lizard -style variant can exercise to the crotch you usually get difficult to exercise, and you can also improve the flexibility of the ligament.

Starting from the sprint type, put your hands back to the ground.Keep your right leg position and slowly move your right knee to the right until the maximum tolerance of the ligament.Straighten your arms and clamp it tightly on both sides of the chest, just like a Dog.This can help you keep your hips lower and improve your body's stretching.

Look forward, take a deep breath5 down.

Sideways

Another runner basically stretched the movement. This side -by -side variant allowed the arm to relax and concentrated on the back and legs.

Starting from the previous action side opening lizard -style, the curved knees straightened, and the legs stood steadily.Get your legs a few inches close to your hands.If your ligament is flexible enough, you can also put your body directly right legs and put your hands on the ground.Try to keep the pelvis parallel on the front edge of the yoga blanket.

Keep this movement, relax your body, take a deep breath5 down.

10 minutes super effective fat loss yoga

10 minutes super effective fat loss and Slim yoga first move

Lie on the bed flat, bend your left foot, hold your hands on your left knee, and then put your left hand horizontally, then turn to the left side, your eyes fall on the left palm., You refer to the circle of the left hand, and treat your body as a pendulum.

10 minutes super effective fat loss and weight yoga second trick

Stand, lean your head, let your scapula bones bulge, and then let your body bend all sections until the maximum after supporting the ground.Then adjust your breathing in front of your left foot and right knee.This action can quickly burn fat and stretch muscles.

10 minutes super effective fat loss and Slim yoga third trick

Bend your feet and repeat your knees for ten minutes. This action can exercise your pelvic muscles, increase the softness of the legs, relax your body, and make fat easier to burn.

10 minutes super effective fat burning and slimming yoga tip

In fact, sleep is also a kind of movement, which can relax your fatigue body and mind.And all exercise requires warm -up exercise, and sleep is no exception. If you exercise before going to bed, it will definitely help sleep quality.The second trick of weight loss yoga before going to bed is this way.

Stand your body straight by the bed, but hold the bed with your left hand, straighten your right hand, cross your left foot, stretch your body forward, and then look at your head on the left side., Maintain four breathing and re -transform movements.

Through reading above, I believe everyone already knows what are the exercise methods of 10 minutes of super effective fat loss yoga.Although it is said that as long as the correct exercise can achieve a better slimming effect, it should be noted that no matter what kind of weight loss method, you must persist. Only by practicing every day can you not rebound.

slimming yoga lazy move

1. Cross -stall corpse posture

Need items: 1 eye mask, 1 cushion, 2 long cushions.

Practice and steps:

1. Put the two long cushions into cross shape and place the cushion on the ground on the upper end of the cross.Sitting slowly at the center of the cross crossing.

2. Slowly lie on the long cushion, so that the scapula above the scapula slowly on the ground and cushion, cover your eyes with eye masks, and place your hands on both sides of the body.

3. Relax and straighten your legs, keep it for 5-10 minutes. With a Smooth breathing, you can completely relax your body.

4. Bend your legs first when restoring, and then slowly turn your body towards the side and get up slowly.

Second, baby pillow rest posture

Need props: 1 cushion, 2 long cushions.

Practice and steps:

1. Put the two long pads to a heavy pad. The long pads can be leaned down slightly, open the knees, kneel down along the long pad, and place both knees on both sides of the long pad.

2. Place the cushion between the heels, slowly sit on the cushion on the cushion slowly, and relax the hips.

3. Exhale, shrink the abdomen, slowly bend the upper body forward, stick the chest and abdomen on the long pad.The forearm is close to the ground.Close your eyes, the spine is completely relaxed.Keep this posture for 5-10 minutes.

Third, calves up the corpse posture

Need items: 1 eye mask, a dwarf stool, 1 cushion, a soft texture of the texture.

Practice and steps:

1. Put the dwarf stools to prevent scratching the Skin, we can spread the soft cloth on the low stool.

2. Sit on the ground at the end of the low stool, bend your knees, and your feet are towards the low stool.Lie down back and place the cushion under the head and neck.

3. Bend your knees towards your chest, and then put your calves on a low stool.

4. Cover your eyes with an eye mask, and your hands naturally put your hands on both sides of your body.

5. After staying for 20 minutes, put down your calf, turn your body aside, and then sit slowly, be careful not to hit the dwarf stool.

After scientific yoga relaxation, it seemed to return to the state of baby birth.The solemn and tranquility of the rest, short -term meditation and rest, completed a photocominarian effect of physical and mental.

1. How to install at homeAir yoga suspension

How high is the yoga suspension climbing from the ground

The width of a single suspension is 50cm, and the center of the boom is the point.

yoga suspension installation method

The installation of air yoga equipment is mainly divided into two parts: one is the part connected to the wall and the ceilings, the pipeline/Hanging tray, and the other is the part connected to the pipe/Hanging plate, which is the sink rope.

1. Pipeline/Hanging tray installation

First: Measure the area and height of the house. Each practitioner must ensure that there is 4 (2x2m) practice space, and the height of the house should not be less than 2.5 meters.After meeting the basic installation conditions, let's take a look at the structure of the house. Different structures have different installation methods. Generally speaking, a single yoga Hammock of the family is suitable for using suspension installation, and pipeline installation is suitable for yoga classrooms:

A, Hanging plate installation

This method is simple and cost -saving. Only when the pipeline installation cannot be satisfied.

accessories required to install pipelines: the conditions and styles required for the need for Hanging trays, expansion tubes, and impact drill installation pipes:

The thickness of the ceiling should be more than 10cm; the distance from the ground is controlled above 2.5m.

If the ceiling has been installed, you should first locate, and then use the center point of the Hanging tray to dig a Square area of 20x20cm as a round heart for the installation of the Hanging tray; after the Hanging plate is installed, use stainless steel or PVC materials to play a beautiful role.

B. Pipeline installation

This installation method is recommended by us, first: safety and beauty; second: according to the number of members, adjust the spacing of the Hammock at any time (1m) at any time, and the disassembly is convenient.

accessories required for installing pipelines:

A. Choose iron pipes or stainless steel pipes with a diameter of about 8cm or more than 3mm wall thickness. The length of the single root is generally 3-6 meters. It can be tailored according to the specific size of the classroom.

B. Fixed angle iron, select corner iron with a thickness of more than 4mm, and install on both ends of the pipeline.

C. iron -inflation Tube, fixed angle iron.In particular, it must be iron swelling tubes on the wall, and some of the unscrupulous merchants are fixed with plastic bloating tubes. Do not care.

D. U-type card or U-shaped Tube, if your classroom span is large (greater than 3 meters), it is recommended that you install 1-2 U-type cards or U-type tubes in the middleDeformation.

E. White paint prevents the iron Tube rust and beautiful.

The required materials for the above installation can be measured for professional iron welders or decoration companies to complete the package.(The installation method can be agreed with the master by itself, but it must guarantee the safety of the membership.)

On both sides of the ceiling are bearing beams or load-bearing walls, the thickness of the wall is greater than equal to 10cm; the distance between the iron pipe is between 2.5-3.5m, and the spacing of the steel pipe and the ceiling is at least 5cm; the distance between the iron pipe and the iron pipe is at least 2m.

2. The accessories of the suspension installation of the suspension are: 2 flat bands, 4 automatic locks, 2 chrysanthemum ropes, and 1 set of hammocks.Connecting them in turn is the aerial yoga suspension.

2. Does the air yoga need a foundation?

yoga in air seems to be difficult. In fact, it is easier to practice than ordinary yoga. Even people with no yoga foundation can practice. It combines the strengths of many projects such as traditional yoga and Prate.Make people's limbs multi -angle, comprehensive stretching and relaxation, and also protect the body's waist and abdomen.Many difficulty yoga body shape, after having an air yoga camisole, it is easier to do.

However, it is important to practice the "core force" of the air yoga."Core forces" refers to finding a borrowing point and focusing on the power of the body to achieve the balance of the whole body.Therefore, this requires higher power for practitioners' arms and abdomen.

What is postpartum yoga

Postpartum yoga is a yoga designed to help the new mother's body.Through yoga exercises, it not only helps the new mother to restore her body and body shape, but also the breathing and meditation of yoga can also regulate the anxiety of the new mother. It is a healthy exercise for the new mother's body and mind.

The benefits of repairing yoga postpartum

After pregnancy and production, the physical form of many women has changed. The pelvic foundation supports tissue and ligaments. At this time, it is easier for many postures to practice yoga. Moderate postpartum yoga exercises can also help new.Mom restores her body.Specific positive forms in postpartum yoga, regular breathing and calm meditation also help to Smooth the psychological anxiety of the new mother.

1. Recovery body type

Postpartum yoga can enhance the elasticity of the new mothers' perineal muscles, promote uterine contraction, prevent uterine, bladder, and vaginal falls, and it is conducive to the normal position of the uterus.And postpartum yoga can improve blood circulation, reduce fat accumulation in the body, and restore Skin tension, which is conducive to the return of new mothers to the prenatal body type.

2. Improve bad posture

Due to a lot of physiological changes in women during pregnancy, it is easy to produce adverse posture, such as the physical center of gravity movement forward, the ahead of the cervical spine, the forefront of the shoulders, the pelvic leaning, the center of gravity to the heel, etc.The center of gravity moves forward.This causes postpartum neck, back, pelvic and heel pain, and practice yoga is conducive to improving these bad postures.

3. Improve feet edema

women are prone to edema during pregnancy. The practice of yoga is conducive to promoting blood flow and improving metabolism in the body, thereby improving the phenomenon of leg edema and lower limb veins caused by the fetal vein caused by the fetal vein.

4. Help your body recover

After pregnancy and production, the new mother will feel physical recession and weakness, and proper practice of yoga will greatly help recover the postpartum body.

5. Strengthen the muscle strength of the arm

yoga can reduce the excess fat on the arms, and it is also conducive to enhancing the strength of the arm muscles, helping the new mothers to complete the child and take a bath for the baby.

6. Restore the muscle tension of the abdomen and pelvic bottom

Due to production, new mothers are prone to relaxation of abdominal muscles and weakened tension.yoga training helps restore the abdominal and pelvic muscles, enhance the supporting force of the organ in the pelvis, and effectively prevent compressive urinary incontinence.

When will the postpartum repair yoga start to practice the best?

Because of the different personal constitution, when the new mother should do yoga according to the actual recovery of her personal body.According to the doctor's suggestion, the pregnant woman wait for the 6 weeks after giving birth, and the cesarean section is 10 weeks of postpartum medical examination, and they can start practicing primary yoga.

Note: Even if the new mother has practiced yoga, it is not advisable to enter the intermediate or advanced exercise directly, but should start from the primary.

How to do postpartum yoga is good

Ship

(1) Lie flat, straighten your legs together, place your arms on both sides of the body naturally, and your palms are down.

(2) Take a deep breath, slowly raise your head, the upper body torso, and keep your arms straight forward with the ground.While exhaling, try to keep this posture as much as possible, and it is not effortless.

(3) Slowly exhaling the lung gas, gradually lower the legs and torso until the restoration, and relax the whole body.Repeat this action 3 times.

Function: exercise abdominal muscles, accelerate intestinal peristalsis, and improve digestive function.

Tiger

(1) Kneeling down slowly, the back of the spine is straight, the hips are sitting on both heels, the hands are stretched forward, and the hips are placed lightly on the floor.

(2) Looking up at the front, inhale deeply, and stretch your right leg back.Ghostly storage, bend your right knee, point your knees to your head, and stare on your eyes up for 5 seconds.

(3) Slowly exhale, put the bent leg back under the hip, close to the chest, the toes are higher than the ground, look down on both eyes, the nose is close to the knee, the spine is bent into arch, and the right leg is extended to the back.Practice the same steps in the left leg, do 5 times each leg.

Function: Reduce fat in the hip and thigh area and enhance the reproductive organs.

Cat stretch

(1) Keep up and keep standing upright, knelt down slowly, and sit on the heel.

(2) Raise your hips, and your palms are on the ground.Take a deep breath, look up, shrink the back muscles, and keep it for 5 seconds.

(3) Slowly exhale, hang your head, arch the spine, and keep it for 5 seconds.Straighten your arms, the fingertips to the ground, vertically on the ground.

Role: Help the uterus to restore normal positions.

All locust

(1) Lie down on the floor, straighten your arms backwards, slowly exhale, raise your head and chest, and raise your legs at the same time.

(2) Slowly exhale regularly and try to keep this posture.

(3) Put your legs slowly, restore your head and chest, breathe uniformly, relax the whole body, and repeat it twice.

Role: Promote the recovery of various organs in the pelvic range.

Stretch on the back of the legs

(1) The upper body is sitting straight, the legs are stretched forward, and the palms are on the thigh.

(2) Raise your arms and extend your forward flat and parallel to the ground.

(3) Inhale, hold your head over your arms; exhale, slowly bend forward, keep your calves with both hands, bend your elbows outward, lower your head, as close to your knees, keep 10 10, keep 10 10, keep 10 at 10, keep 10 at 10, keep 10, keep 10, keep 10, keep 10, keep 10, and keep your knees.Second.

Function: It is conducive to nourishing the gonad and making the bladder full of vitality.

Can postpartum fixes of yoga lose weight?

yoga itself is a weight loss exercise. Although it cannot achieve a weight loss effect in a short period of time, the correct yoga exercise can gradually enhance physical fitness, throw away fat, and increase muscle strength.New mothers should adopt a gradual weight loss plan after giving birth to gradually increase weight loss.After childbirth, you can determine the time of practicing yoga according to your personal body recovery. Generally speaking, you can start yoga after recovering the body of the maternal body, and the maternal cesarean section will not practice until 40 days.Long -term adherence to yoga is conducive to maintaining body and reducing fat accumulation.

yoga's diet cooperation after giving birth

The right diet and exercise help new mothers to restore their health and maintain a perfect figure. In conjunction with the yoga diet, you should choose pleasing food first to ensure the freshness of food and nutrition.Here are some suggestions for choosing food for reference:

1. To achieve meat and vegetables, fine grains and coarse grains diet, balanced nutrition.

2. Eat more fresh vegetables and fruits appropriately.

3. Eat less high -fat and high -sugar foods.

4. Choose high -protein, high -vitamin, low sugar, low -fat foods.

Note: Gradually make up, eat and eat less every day, do it on time, do not consume a lot of nutrients in the short term, and it is not advisable to eat a lot of fish and meat.

precautions for postpartum yoga

1. Do not practice action at home by yourself

There are many new mothers who do not want to go to the training ground for time or other reasons because of time or other reasons. They like to practice action at home according to the CD or book and other tutorials.This method is not desirable, especially for beginners.Because yoga learners do not understand their physical limits and practice blindly, they may increase the chance of injury because they exceed their physical load.

2. Do not choose to jump fit fitness and warm up

Some yoga coaches choose to jump fitness operations to warm up before yoga. This is not advisable, because the physical action of jumping fitness exercises is too large.In addition, the excitement of the body after jumping can easily cause yoga movements to be too rapid and easily cause various strains.

3. Do not exceed the body limit

After a yoga class, it should be a good feeling of body and mind.If you just feel good in some parts of your body, or have a big sweat, or feel that headache is sore and excited, it is a signal of physical injury.After each course is over, you can make a physical record to see if the feelings of all parts of your body are more than the limit, and the practice plan can be used to achieve the best results.

4. Carry out according to personal physical fitness

Postpartum yoga needs to be carried out according to personal physical fitness, because people formulate a suitable exercise plan, follow the progress, and cannot hurt the body in order to speed up slimming.

When is the best time to do yoga to do yoga

When is yoga the best

Many people like yoga, especially girls who love beauty. When is it better to be yoga?What are the precautions for yoga?

The most suitable time is the summer and autumn season 5 At the point, the air is very fresh at this time, and the surrounding noise is basically not.Making yoga is the most suitable at this time.

There is also half an hour before going to bed at night, which is also suitable for yoga.But at this time, the amplitude of action should not be too large.Because after a day of hard work, the body needs to take full rest.Just do some gentle actions, it is not too long.

Other suitable time to make yoga is to ensure that the rice in the stomach is the least.Wait until the meals are almost digested, usually 3.5 It can be done in about an hour.

In a place where yoga exercises, it is recommended to find a quiet place. It is best to be easily disturbed by others.

At one is the time to practice, everyone must pay attention to it, the longest cannot be more than 2.5 For an hour, short if you are short, you must keep it in 20 For more than minutes, there will be no effect.

The last point of note: we must persist, and only with unremitting efforts will obtain the corresponding return.To formulate a complete exercise schedule for yourself, the daily practice time is the same.

The most important thing is the cultivation of the habit. Many people do it when they think of it. If something is wrong, it is delayed. It is the most taboo regardless of the physical conditions.

Disclaimer: The above method stems from the index of the program system or the sharing of netizens. It is for your reference only and does not represent the research perspective of this website. It proves that it is valid. Please pay attention to the authenticity and authority of the source of the content of the content.Apply to delete & gt; & gt; error correction & gt; & gt;

Is the effect of Plastea?

The effect of Pula's shaping is good.

1. Stretching practice is an important part of Prate's training. It can stretch the target muscles and has a great effect on the trainer's posture., Shape uniform, slender muscle lines, and improve the flexibility of the muscles. The body and organs will also be strengthened in this process, and the trainer will become straight up.

How long does Plasse?

2. Based on the principle of Prate, the essence of ballet is absorbed, and Pratet practiced in an orderly manner in elegant and ethereal music.Bring your body into the state of movement from shallow to deep, effectively alleviate the tension of the body, and regulate the psychology back to the positive energy state.It is very suitable for helping people with fat reduction, improving the body, improving muscle quality, and helping people with chronic diseases (necks, shoulders, waists, knees, etc.) in the treatment of muscles and bones.

3. It can be said that Prapi is designed for people working in the office. They have imbalanced muscle development due to long -term work in front of the desk and computer.muscle training performed on the back and other parts.The regular exercise can not only correct the body's posture, relax the waist, neck, shoulders, but also tighten the relaxation muscles of the arms and abdomen to achieve a good effect of weight loss and shaping.

How long does Plasse?

How long does Plasse? The effect is related to the physical fitness and the intensity of exercise. Shaping is a long process and requires long -term persistence to see the effect.

Generally speaking, the MM that has just started to practice Pirati is OK for about 40 minutes a day. When you slowly get used to the movements and strengths of Prate, you will gradually increase the amount of exercise and extend the exercise time.For example, it is also possible to practice 2 to 3 hours a day.It is necessary to remind you here that Liaopla's summary is particularly paid attention to the time period. Generally, the effect of practicing at 3-4 in the afternoon is the best. If it is practicing after meals, you should take 2 hours after meals.In addition, do nt take a bath immediately after training Pulati, because the sweat of the body has not been drained, and the heat has not yet dissipated. At this time, it is particularly easy to catch a cold when taking a bath.When you return to normal breathing, it is not too late to take a bath.

It should be noted that men over the age of 45, women over 55 years old or those who are sick should obtain a doctor's consent before starting exercise.

Reference of Plassed Shaping Action Reference

Flat abdomen: lying down movement

This classic movement creates a flat abdomen through efficient use of abdominal muscles.

(1) Put your hands behind your knees, tighten your abdomen, and turn your body into a ball on the floor;

(2) The head and shoulders are stretched forward slightly, and the lower back is stuck to the ground;

(3) The arms patted 50 times on both sides of the body, took 5 times each time, and then sat up;

(4) Repeat movement and reach 100 directly.

Flat abdomen: lying down movement (auxiliary)

With the assistance of the Prapi device (the device with spring resistance), 100 can be completed.

(1) Lie flat, lift your legs to a position with the desktop or raise 45 degrees again;

(2) Pull the elastic band below the abdomen, stretch the head and shoulders forward, the arms are parallel to the ground,

(3) top 100 times and breathe 5 times each.If you feel that there are problems with any movements, consult your fitness coach.

Flat abdomen: upper volume action

This is the simplest sit -ups.

(1) Sit down, straighten your legs in front of your body, straighten your arms directly above your leg, and lower your head between the arm;

(2) Bend your body back, bend your knees at the same time, and stop when you go to the middle;

(3) Straighten your arms upwards and tighten your abdomen;

(4) Put your arms while exhaling to restore the initial posture;

(5) Complete 6-8 times with a moderate rhythm.When you have improved, you can try to reduce the entire body to the ground.

Flat abdomen: neck rises

If you sit on your back, you will cause sore neck, then try another choice.

(1) Lie flat and place the tail end or towels of the resistance Belt at the center of the back;

(2) Bend your knees and grab the other end of the resistance Belt above the head;

(3) Inhale while using abdominal muscle strength to slowly raise your body, support the head with resistance Belt;

(4) Inhale, and then return to the starting position.Repeat 5 times to ensure that the abdominal muscles are exercising every time.

Liang: Stretching and twisting

(1) Put the resistance zone where it is easy to get when doing this;

(2) After sitting down, straighten your legs, the leg spacing is slightly wider than the hips;

(3) Straighten the resistance band with both hands, raise your arm over the head;

(4) Use the power of the waist muscles to turn the resistance Belt to the side, and inhale at the same time;

(5) exhale when the arm is round and forth, and the arms remain unmoved;

(6) Inhale and return to the initial position.On both sides, 4 sets were completed.

Lower back: shoulder muscle bridge style

In addition to enhanced abdominal muscles, the tight back is also very important.

(1) After lying flat, bend your knees, separate your legs, and width with your arms

(2) Put your arms on both sides, lift your hips, do not arch the back

(3) Tighten the muscles of the hip and leg muscles and breathe 5 times

Upper back: traction band

The shaping of the upper back is the fastest way to create a better posture.This action uses the auxiliary Tool of a long box.

(1) Lie prone on the long box, the chest just crosses the edge of the box

(2) Straighten your hands and seize the traction band in front, pull the elastic band to your hips and raise your head and chest at the same time, the long box will be dull

(3) Put down the initial position of the elastic band and repeat 5 times.

Back: Letter T

(1) Lying down on the mat, merge your feet, lift your head and chest slightly

(2) Straighten your arms to make it vertically with your body, and your palms facing down

(3) Raise the chin and chest slightly. At the same time, the noodles are sweeping until the hips and exhaling

(4) Paste the waist on the cushion, and use the back muscles to make your arms close to your body

(5) Restore the initial position and repeat 5 times

Upper body: tendon stretch

(1) Sit down, straighten your legs in front of your body, move your legs together and bend upwards

(2) Place your hands flat on the cushion, look down and use the upper body strength to lift your hips and thighs

(3) Swing your body back and forth, and then gradually lower your body

(4) Back to the original posture, repeat 5 times

Upper body: Use dumbbells

(1) Stand straight on the sides of the dumbbells on both sides of the hips, and then mention it to the face

(2) 8 times in the trajectory of small circles, each time higher than the last time, until the top of the head is over the top of the head

(3) After putting down the arm and then rotating 8 times from the opposite direction

(4) Repeat 2-3 times

Lower body: Kneeling posture stretch your knees

(1) Kneel on the device and change the back of the back, straighten your arms

(2) Push the lower body with the hip and thigh muscles back and forth. Each action will slide the tablet a little

(3) Repeat 5 times, so that you can try 5 times after progress

Lower body: Kneeling side kick

(1) Kneel first, tilt to the left, put your left hand on the cushion under the shoulder, put your right hand on your head, your elbows point to the top

(2) Raise your thighs to parallel with the floor, keep your body stable, kick your legs forward and retract, straighten your knees

(3) Do 5 sets on each side

Lower body: leg sway

(1) The arms are crossing the front of the body and the shoulders are high

(2) Tighten the abdomen, and then raise your right knee to the front of the right elbow while exhaling

(3) After putting down the leg quickly, the other leg began to repeat

(4) Alternate with each other, do 10 times each leg

Endurance: sitting on the wall sitting position

(1) Standing on the wall, the feet are separated from the hips wide

(2) Slightly extend your feet, bend your knees, slowly slide down and keep it as if sitting on a chair.

(3) The thighs should be parallel to the ground, the arms and shoulders are high, persist for 30 seconds, repeat twice

Aerobic exercise: standing jump

(1) Stand straight, tighten your abdomen, your arms stretch the top of your head

(2) exhale and bow your head, bend your knees and put back the arm

(3) Straighten your arms and jump up and inhale, stretch your arm into the top of your head

(4) When returning to the ground, the knee is slightly bent and quickly restores the initial posture

(5) Quickly repeat 8-10 times, and after completion