Follow us with the blue words on it! For many office workers who need to sit for a long time, their daily activities are basically around their desks, and they rarely walk around.
Even during the rest time, you just want to lie down and have a rest.
If you don’t exercise for a long time, your body will become more and more stiff, your arms, shoulders and backs will accumulate fat, and your hips will also become more and more collapsed! Today, share a set of yoga sequences that can not only thin your arms and back, but also tighten your abdomen and lift your hips.
Spend 30 minutes every day practicing, and your body will become more and more tight! Action 1.
Prepare the Vajra seat, press the elastic band under the toes, breathe in, pull both ends of the elastic band with both hands, exhale upward, tighten the core, bend the elbows with both hands, pull down and breathe in, restore, and repeat 15-20 actions 2.
Inhale in the preparation position of the previous action, pull the elastic band with both hands, stretch up and breathe out, tighten the core, bend the elbows with both hands backward, repeat 15-20 actions 3.
Bend the knee with the left leg on the front side, The right knee landing elastic belt covers the right foot’s instep, presses the hands to bend the elbows and press them close to the ribs, pulls the two ends of the elastic belt to exhale, tightens the core, stretches the arms straight back and inhales, restores, and repeats 15-20 movements 4.
The hands support the ground, and the knees kneel into the quadruped support elastic belt.
One end covers the right foot’s other end and presses it under the right hand’s palm to exhale, tightens the core, and the right leg stretches back and inhales, restores, repeats 15-20 times, and then changes sides 5 Sit with your legs straight and forward, put the toe hook elastic band across the middle of your feet, exhale, tighten the core, bend your right elbow backward, turn your body slightly to the right, inhale, repeat for 15-20 times, and then switch the other side.
6.
Keep sitting, hold both ends of the elastic band, bend your right leg slightly, step on the ground, put the left foot over the elastic band, exhale, retract the core, bend your left hip, lift up and inhale, bend your elbows and pull back, Repeat the left leg downward for 15-20 times, and change the other side of the movement 7.
Sit, fold the left leg on the upper leg, stretch the elastic band over the sole of the foot, bend the elbows with both hands and pull the other end to exhale, retract the core, bend the hips with both legs and lift up to inhale, restore, repeat 10-15 times, and then switch sides 8.
Lie on the back, stretch the elastic band over the left foot, break the stretch of both hands and grasp the two ends of the elastic band, exhale, tighten the core, bend the hips with the left leg and lift the body up, roll up the abdomen, inhale, Repeat for 10-15 times, look at it on the other side, and then leave ๐ใ.