Stamp the blue words on it and pay attention to us! The pace of winter is getting closer and closer, the appetite is getting better and better, and the mouth is not idle every day.
However, the amount of exercise is getting smaller and smaller.
Research shows that the human body, under the control of the biological clock, presents the law of “fat in winter and thin in summer”.
In winter, the rate of fat anabolism in human body is 2-4 times that in other seasons, while the rate of fat catabolism is 10% lower than that in normal times.
Winter is the season of fat accumulation.
Local accumulation and thickening can increase body weight by 8%-12% at most.
So in this golden season of weight loss, hurry up and practice this weight-loss sequence with Xiaobian to lose weight for one year next year.
1.
Stand in the magic chair mountain style, fold your hands in front of your chest, bend your hips and knees, sit your hips backward, lower your shins, push back, sink your thighs, lift the front of your hips, and keep your tailbone down for 8 breaths.
2.
The magic chair variant – Magic chair preparation, put your weight on your left foot, straighten your right leg forward, hook your toes back, bend your left knee, and sink your body downward.
8 groups of dynamic exercises, change the other side.
3.
The magic chair variant 2 – Magic chair preparation, step your feet on the ground and jump up, Stretch the arms upward, extend the side waist, inhale and return to the magic chair dynamic exercise group 8.
The soldiers stand in a mountain style, with the feet separated by more than one leg, turn the feet to the right, adjust the hip center arm to lift up, extend the spine upward, exhale, bend the right knee, keep the body vertically downward for 8 breaths, and change the other side.
5.
The soldiers are in a variant of the soldiers.
The soldiers are in a variant of the soldiers.
The back is straight, exhale, and the left knee is down.
Do not land on the right thigh 8 groups of dynamic exercises of downward settlement of hips, changing to the opposite side 6.
Downward dog soldiers withdraw their legs to downward dog neck, relax their shoulders, unfold their armpits, retract their abdomens, push their sitting bones to the highest point, and step down their heels to maintain 8 breaths 7.
Downward dog Dolphin preparation, drop their elbows down to the palm of the hand, and put their forearms on the ground in turn, tighten the core of the dolphin and straighten their arms to return to downward dog dynamic exercise 8 groups 8.
Downward dog single leg preparation, Lift the left leg back and up the arm and torso, exhale in a straight line on the left leg, and jump up with force on the right foot.
8 groups of dynamic exercises, change the opposite side.
9.
Downward dog style with inclined plate moves the center of gravity forward to the inclined plate.
The wrist is right under the shoulder, the toes step on the core, tighten the thighs, lift the neck and relax, and keep 8 breaths.
10.
Inclined plate variant inclined plate preparation, forcefully push the heel back to exhale, and jump the feet to both sides of the mat to inhale, Jump back to the feet and close the core, dynamic exercise group 8 11.
Mountaineering inclined plank preparation, the core tightens and bends the right knee, the knee touches the right elbow, inhales, straightens the right leg and bends the left knee backward, and the knee touches the left elbow dynamic exercise group 8 12.
Inclined plank variant 2 inclined plank preparation, retracts the core, lifts the chest, lifts the right leg forward and falls forward, straightens the left leg in the middle of the two hands, pushes the heel backwards and exhales, and the left leg moves forward and the right leg moves backward and left and right as a group, dynamic exercise group 8 13 Prepare for sitting and standing in the simple boat style, bend your knees and lift your legs to parallel to the ground, hold your hands flat in front, extend your spine upward and look straight ahead, and keep 8 breaths.
14.
Simple boat – half boat simple boat style preparation, slowly roll your back to the floor and fall your legs down, enter the half boat style with your feet and shoulders about 20 cm off the ground, inhale and bend your knees back to the simple boat style to maintain balance, and perform dynamic exercises in 8 groups.
15.
Half boat variant half boat style preparation, Straighten the arms, tighten the core, keep the upper body still, and raise the feet up in turn.
8 groups of dynamic exercises insist on this sequence.
The legs are thinner, the waist is thinner, and the core strength is stronger.
You who love beauty are worth collecting! You can’t go until you’ve read everything 👍。.
