The happiest thing to do when you go home for the New Year is to eat and drink. You can also collapse at home all day and think about your life (what do you want to eat tonight? )
Wait! Hurriedly grab the meat on your body and wake up. After all, you still have to see people in the next few years.
Fortunately, my thoughtful uncle and little brother are thinking about you even during the New Year.
Today, I put on my red clothes specially, bringing 10 festive actions to help you improve your posture and celebrate the New Year gracefully while reducing meat.
First of all, we must pay homage to everyone’s old age ~
Photo Source: Dr. Clove’s Little Brother
Next, we will officially start from head to toe.
STEP 1 Chin retrench
Effect: Exercise the muscles at the back of the neck and improve the head tilt forward.
Key points:
- Lie on your back on the ground with your knees bent and your feet flat on the ground. Put your head flat, your chin back in a neck-shrinking posture, and then relax back.
Note that the front side of the neck is relaxed (the younger brother’s is too tight). Don’t slide your head on the ground. You can nod slightly.
15 ~ 20 back and forth are in one group and 2 ~ 3 groups.
2. Superman with Two Arms
Effect: Exercise shoulder muscles and improve shoulder slip.
Key points:
- Lie prone on the ground with your legs open as wide as your pelvis. Extend your arms forward like Superman’s liftoff. When withdrawing your hands, clamp the two shoulder blades (butterfly bones) to drive the two arms to bend in a [W] shape.
Don’t shake your abdomen and pelvis left and right, and don’t shrug your shoulders when stretching your arms forward.
15 ~ 20 back and forth are in one group and 2 ~ 3 groups.
3. Prone T-Lift Up
Effect: Strengthen back and correct round shoulder hunchback.
Key points:
- Lie prone on the ground with your legs open as wide as your pelvis. Lift your arms horizontally with your head at 90 degrees, with your hands straight and your thumb facing up. The scapula shrinks back, driving the two arms to lift up in a [T] shape.
Note that the abdomen and pelvis do not shake left and right, and do not shrug your shoulders when lifting up.
15 ~ 20 back and forth are in one group and 2 ~ 3 groups.
4. Wall Angels
Effect: It can also strengthen the back muscles and train with the last action, with better effect.
Key points:
- Stand against the wall with your head, upper back and buttocks as close to the wall as possible, and hold your chest high. The sides of both arms are raised horizontally to 90 degrees, the elbows are bent to 90 degrees, and the big arms and forearms are attached to the wall surface. Let your arms slide on the wall like an angel waving his wings.
In the process of lifting the arm up, the forearm should be attached to the wall as far as possible. If it is difficult, the lifting height can be appropriately reduced, and the belly should not be propped up when sliding the arm up.
15 ~ 20 back and forth are in one group and 2 ~ 3 groups.
Step 5 Sit up
Effect: Exercise the triceps brachii on the big arm and tighten the arm.
Key points:
- Find a chair or low table with a stable center of gravity and sit on the ground with your back to the chair. Bend your elbows with both arms, support your hands to the seat surface of the chair, open your legs as wide as your shoulders, and lay your feet flat on the ground to maintain stability. The muscles at the back of the big arm exert force, and the flexed arms straighten out to lift the body off the ground, then slowly lower it.
Note that the abdomen and pelvis should not shake left and right, and the elbows should not be curled outward as much as possible.
15 ~ 20 back and forth are in one group and 2 ~ 3 groups.
Step 6 Lie on your back and swing your legs
Effect: Activate your abdominal muscles and help you close your stomach.
Key points:
- Lie on your back on the ground with your hands flat on both sides of your body; Straighten your knees and lift your legs up alternately to do leg swings up and down.
Attention, abdomen and pelvis do not shake left and right.
15 ~ 20 back and forth are in one group and 2 ~ 3 groups.
7. Spin sit-ups
Effect: Strengthening rectus abdominis can also stimulate oblique abdominis, making the horse’s nail line more obvious.
Key points:
- Lie on your back on the ground with your legs straight and open as wide as your pelvis. Hands [hold ears], then roll your abdomen to drive your body off the ground to do sit-ups, rotate your body 60 degrees left and right, and finally slowly lie back to the starting position.
Attention, friends with low back pain should avoid this action.
Never hold your head with both hands, which will put too much pressure on your neck. Just put your hands on your ears.
Friends who have difficulty straightening their knees can bend their knees and lay their feet flat on the ground.
15 ~ 20 back and forth are in one group and 2 ~ 3 groups.
8. Squat after Crossing
Effect: Exercise the buttocks to make them more warped and firm.
Key points:
- Stand upright with your feet as wide as your shoulders, look ahead with your hands pinching your waist. Alternate your left and right legs and do a squat posture with your legs crossed.
Note that the body and pelvis should not shake left or right or back and forth.
15 ~ 20 back and forth are in one group and 2 ~ 3 groups.
9. One-leg hip push
Effect: Another good action of buttocks, practicing the same style of buttocks for my younger brother.
Key points:
- Lie on your back on the ground with your right leg, thigh and lower leg raised and maintained at 90 degrees respectively. Open your hands and lay them flat on both sides of your body to help stabilize your balance. Do the right hip push up.
15 ~ 20 legs go back and forth in one group, and leg change continues in 2 ~ 3 groups.
10. Bow and Arrow Steps for New Year Greetings
Effect: Tighten the inner thigh.
Key points:
- Standing position, thighs step to one side and squat down at the same time; When squatting down, find the feeling of sitting back.
The greater the range of your feet, the stronger the stimulation to the inner thigh.
15 ~ 20 back and forth are in one group and 2 ~ 3 groups.
How, these movements can be completed at home, isn’t it very simple?
Remember to practice every day, it will be the most dazzling in the next year!