11 simple gestures easy weight loss body sculpting

1, high-leg walking. Right angles to the thigh and calf. Along with fast swing arms 30 seconds. Natural breathing.

 

2, arm exercise. Preliminary position: arms held flat side. Inward circular motion, the first wrist, then elbow, then straighten arms activities of the last shoulder, each doing four times. The opposite direction and then repeat the action. Natural breathing.

3, neck exercise. Preliminary position: upright. Turned to the right and slammed head to the left (fast swing), and chin touch chest. And then turned left and right with a toss of his head and back quickly. Pros and cons of each doing 4 times. Natural breathing.

4, the trunk exercise. Preliminary position: upright. Flexion Tayao upper body slowly, his arms held flat side, then slowly Zhi Yao. Exhale and Reach. Repeat 10-12 times.

5, sideways operation. Preliminary position: legs apart, arms on the move. Upper body left and right lateral bending, and the body center of gravity from the foot to another foot. Repeat 14-16 times. Natural breathing.

6, leg exercise. Preliminary position: two toes separated into 45 ° angle, one hand on the back of a chair, one hand on his hips. Chest and abdomen, lateral toes touch the ground do, forward, backward leg swing movement. Speed from slow to fast. Repeat 10 times each foot.

7, the body movement. Preliminary position: right leg straight. Left leg back, toes point, his arms on the move. Bent, left leg squat; right leg reach, toes point. To wave action to move the body center of gravity from the left foot right foot, while the rise, to stand erect, arms held flat side. Left foot to right foot together, and then began to do the same action by the right foot. Repeat 8-10 times. Leaned forward when the breath.

8, the balancing act. Preliminary position: right side near the back of a chair to stand back right help. Lift left leg forward, parallel to the ground, and then undercut, and then leaned forward, held his left leg after the same time. For the other leg do the same action. Legs each doing 8-10 times.

9, the swivel movement. Preliminary position: right foot front, left back help. Squat knees, and then quickly toes, to the left (ie by the side of the chair) swivel 180 °. Turn left when you release the back. Rotation of the end of the right hand held onto the back, left the former firm. Then reverse twist.

10, jumping movement. Preliminary position: feet stand on tiptoe, Fu left back, right hand side almost move. Jumping, legs apart, right arm reach, and then jumps back into place. Were done 20 times. Completed, marking half a minute.

11, relaxing exercise. Ready Posture: Sit on a chair, relax the upper body bend forward, arms hanging. Rise, rise, toes, arms on the move - breathing, sit down - breath.