In summer, a beautiful season, the short skirts, shorts and suspenders in the wardrobe can finally be seen again.
However, the problem also arises…
The body is not good, and it doesn’t look good in what.
Don’t mention it! Today, we invited Dr. Clove’s younger brother to specially develop a set of [Lazy Beauty Gymnastics].
No more, no less, just 10 movements to improve your posture from head to toe, making you more and more beautiful.
The reason why it is called [lazy beauty gymnastics] is that the ten movements are very simple!
You can do it in the office, after dinner, between meetings, lying in bed… In short, you are not limited by any space and time, and you can also enjoy air conditioning at the same time. It is simply too suitable for summer!
So, let’s not talk too much nonsense, let’s start!
Improved head extension
How ugly is it to stretch your head forward?
It makes you hunch over and become more obscene.
Source: Shu Gui
Maybe you are handsome and lovely in the selfie, but in other people’s eyes, you are actually like this…
Source: Shu Gui
It’s really obscene!
Remember a simple action-chin retraction, which can help you correct head extension in daily life.
Action 1: Chin Retract
Source: Shu Gui
Key points:
- Press and hold your chin with your hand and push your head back slightly. Always keep your lower jaw closed and feel that there is a rope on your head lifting up. Take 1-2 deep breaths at a time.
5 ~ 8 minutes a day, you can also [shrink] at any time when you are free, which can not only correct the head extension, but also strengthen the stable muscle group of the neck and relieve neck soreness.
Next time your neck is sore, don’t go around your neck blindly. Try this action, which is more effective.
Improve shoulder slip
Along with the head extension, there is also a bad posture-shoulder slip.
It will make your shoulders lift up unconsciously, and the flexibility of your shoulders is limited.
Source: Shu Gui
It will also visually cause the neck to become shorter. In addition to ugliness, it will also make your shoulders and neck sore…
Source: Shu Gui
Knock on the blackboard: Shoulder slip is not trapezius muscle bulky!
For the vast majority of people, shoulder slipping is actually due to bad postures such as sedentary sitting and playing with mobile phones, which make your trapezius muscle too nervous.
To solve this problem, you need to stretch your trapezius muscle.
Action 2: Trapezius stretch
Source: Shu Gui
Key points:
- At the same time of stretching, the neck slightly turns to the opposite side, while the eyes look at the toes. Stay 1 ~ 2 deep breaths on each side.
Stretch for 5 ~ 10 minutes every day, don’t exert too much force, you can feel the trapezius muscle being stretched.
Improve round shoulder (including chest) hunchback
Chest hunchback is definitely the most common bad posture of modern people.
Round shoulder + hunchback, the difference between fairy and aunt.
Source: Internet
Don’t worry, in daily life, there is a good habit to help you improve.
Action 3: Straight Arm Outward Rotation
Source: Shu Gui
Key points:
-
First, straighten the arm completely, twist the elbow socket outward, and push the whole arm close to the body.
Let’s demonstrate it again.
Source: Shu Gui
You can try to stick to it for 5 ~ 8 minutes every day, or you can remind yourself to keep this good habit at any time.
Correct round shoulder hunchback, you can be as cute and charming as a little brother!
Tighten one’s arms
Bye-bye meat on the arm is definitely one of the most troublesome problems for the majority of female compatriots.
Wobbly, baggy, short sleeved, fat and ugly.
Source: Shu Gui
If you want to eliminate the goodbye meat, please pick up the water bottle at hand and do this with me.
Action 4: Shake the water bottle
Source: Shu Gui
Key points:
- Hold your hands horizontally and lift them above your head. The big arm and the small arm have an included angle of 90 degrees. Pay attention to elbow adduction.
Shake the water bottle up and down, the speed can be slower, the range can be larger.
Attention! Never do this.
Error demonstration
Source: Shu Gui
Don’t extend your elbows, don’t extend them, remember to retract them inward.
Shake for 40 seconds at a time, rest for 10 seconds, continue for 10 minutes every day, and give you slender girl arms.
Improvement of rib valgus
Is what’s rib everted?
Clearly very thin, but it makes you look like you have four breasts.
Source: Internet
Wrong breathing mode is an important reason for ribs to turn outward.
Because the breathing method is wrong, you can see that in the following figure, the chest cavity is only opened forward, instead of steadily expanding in all directions.
Source: Shu Gui
If the diaphragm is weak and cannot be retracted, the lower edge of the ribs will protrude outward.
Source: Shu Gui
Having a breathing method can help you improve your rib eversion.
Action 5: 10-second breathing method
Source: Shu Gui
Key points:
- Inhale through your nose for 3 seconds and open your chest at the same time. Exhale with your mouth for 7 seconds and exert yourself on your abdomen. At the same time, hold down the lower edge of the ribs with both hands and push down slowly.
Source: Shu Gui
You need to exhale while pressing your ribs back to [the correct position] with your hand.
You can practice before going to bed, just lie in bed for 5 ~ 8 minutes every night.
Improvement of pelvic anteversion
Is the pelvis leaning forward like what?
First of all, I’ll show you if I feel that the future is very good-looking.
Source: Shu Gui
Wrong! In daily life, leaning forward of the pelvis will make you very thin, but still have a small stomach, and may also make you suffer from lumbago and calf pain.
Source: Internet
Remember this action: pinching your ass.
You can correct your pelvis to lean forward and close your belly!
Action 6: Clamp Butt
Source: Shu Gui
Key points:
-
Tighten your buttocks, push your lower abdomen hard and push your hips forward.
Practice for 5 ~ 10 minutes every day can coordinate the muscles of buttocks and lower abdomen, help you adjust the position of pelvis and reduce your stomach.
Hips
Hips can not only give you an S-shaped figure, but also visually lengthen your legs.
Do you want to have the same ass as your younger brother? Get to know your legs behind!
Action 7: Rear Leg Swing
Source: Shu Gui
Key points:
- Hold the crotch with your hands to maintain stability; Drive the lower leg with the thigh and swing the leg backward.
Do 15 ~ 20 legs on each side, continue to change legs, repeat 4 groups, no more than 15 minutes a day, you can have the same ass as your younger brother!
Source: Shu Gui
Correct false hip width
The hip on the left in the following figure is a typical fake hip width.
Photo Source: Dr. Clove Design Team
Why is it false hip width? Because your knee is buckled inside.
If your knee rotates inward, it will make your femur (at the red circle above) more prominent. Compared with the true hip width on the right, the hip looks large and flat.
[Playing in situ] This action can help you correct knee inward rotation and improve fake hip width.
Action 8: Play coquetry in situ
Source: Shu Gui
Key points:
-
Try to clamp your buttocks and let your knee joints open outward.
If your knee joint is severely buckled, you don’t need to be the same as your younger brother. Don’t force yourself to take your time.
Similarly, you can practice for 5-8 minutes a day, or 10-15 in groups and do 4 groups a day.
Help you correct the knee buckle and improve the width of the fake hip.
Tighten thighs
Finally, I came to the favorite link of the fairies: leg beauty! !
Girls always complain about the excess weight on the inner thigh. This action can help you tighten the inner thigh.
Action 9: Lay on your side and lift your legs,
Source: Shu Gui
Key points:
- Lift one side of the foot and hook the toes back all the way. Keep hip stable and lift legs up and down.
This action can be done in bed every day before going to bed for 5-8 minutes at a time. It is not a dream to shape my younger brother’s charming legs with the same style!
Source: Shu Gui
Tighten the lower leg
Many girls will complain that their calves are muscular and do not look good in tight trousers and shorts and skirts.
What should I do?
There is nothing simpler than tiptoe to improve the calf line.
Source: Shu Gui
Key points:
- Sitting on the extension of the chair, both hands can hold the two sides of the chair; Stand on tiptoe, pause for 1 ~ 2 seconds, then put it down and repeat the action.
When you are in the office at ordinary times, you can practice for 5-8 minutes at a time.
If conditions permit, after practice, you can find a step or slope to stretch your lower leg, or do a lunge to relax your lower leg muscles.
The 10 simple movements of lazy beauty gymnastics have been introduced. Perhaps many people will question: Are these movements so simple and really effective?
Don’t underestimate these simple ten movements and turn them into habits, which can minimize the troubles brought to you by bad posture.
Integrating sports and fitness into life is the concept that Dr. Clove has always advocated.
Having said so much, you should also stand up and give it a try!
This article has been examined by Yang Yizhuo, Doctor of Sports Rehabilitation.
-References-
[1] Frank C, Page P, Lardner R. Assessment and treatment of muscle imbalance: the Janda approach [M]. Human Kinetics, 2009.
[2] Kendall F P, McCreary E K, Provance P G, et al. Muscles: Testing and function, with posture and pain (Kendall, Muscles) [M]. Philadelphia: Lippincott Williams & Wilkins, 2005.
[3] Alter M. J. Sport stretch [M]. Human Kinetics, 1998.
[4] Kobesova A, Kolar P. Development kinesiology: three levels of motor control in the assessment and treatment of the motor system [J]. Journal of body work and movement therapies, 2014, 18 (1): 23-33.
Planning: Homestead
Responsibility: CC
Source of cover photo: www.hizy.net Genuine Photo Library