Winter is the most fattening season.
The colder it is, the lazier people become. They don’t want to go to the gym at all.
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, at home, after dinner, between meetings, in bed… In short, it is not limited by any space or time.
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.
Maybe you are handsome and lovely in the selfie, but in other people’s eyes, you are actually like this…
It’s really obscene!
Remember a simple action-chin retraction, which can help you correct head extension in daily life.
Action 1: Chin Retract
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.
It will also visually cause the neck to become shorter. In addition to ugliness, it will also make your shoulders and neck sore…
Knock on the blackboard: Shoulder slip is not trapezius muscle bulky!
For most people, shoulder slipping is actually due to sedentary, mobile phone and other bad postures, which make your trapezius muscle too tense. To solve this problem, you need to stretch your trapezius muscle.
Action 2: Trapezius stretch
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.
Don’t worry, in daily life, there is a good habit to help you improve.
Action 3: Straight Arm Outward Rotation
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.
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 hunchback with round shoulders, and you can be as cute and charming as your little brother!
Tighten one’s arms
Bye-bye meat on the arm is definitely one of the most headache problems for the majority of female compatriots. Wobbly, baggy, wearing short sleeves, fat and ugly.
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
Key points:
Hold your hands horizontally and lift them above your head. The big arm and the small arm are at an included angle of 90 degrees. Pay attention to the adduction of the elbow. Shake the water bottle up and down, the speed can be slower and the range can be larger.
Attention! Never do this.
Error demonstration
Don’t extend your elbows, don’t extend them, remember to fold 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.
The wrong way of breathing is an important reason for the ribs to turn outward. Because of the wrong way of breathing, you can see that in the following figure, the chest cavity is only opened forward, instead of steadily expanding in all directions.
If the diaphragm is weak and cannot be retracted, the lower edge of the ribs will protrude outward.
Having a breathing method can help you improve your rib eversion.
Action 5: 10-second breathing method
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.
You need to exhale and press your ribs back to the [correct position] with your hand. You can practice before going to bed and 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.
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.
Remember this action: clip your ass. You can correct your pelvis to lean forward and close your belly!
Action 6: Clamp Butt
Key points: Tighten your buttocks, exert yourself on your lower abdomen, and push your hips forward. Practice for 5-10 minutes every day, which can coordinate the muscles of your buttocks and lower abdomen, help you adjust the position of your 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 hips as your younger brother? Get to know your legs behind!
Action 7: Rear Leg Swing
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!
Correct false hip width
The hip on the left in the following figure is a typical fake hip width.
Why is it false hip width? Because your knee is buckled inward. If your knee is rotated inward, your femur (at the red circle above) will protrude more. Compared with the true hip width on the right, the hip looks large and flat.
The action of “playing coquetry in situ” can help you correct knee inversion and improve fake hip width.
Action 8: Play coquetry in situ
Key points:
Try to clamp your ass and let your knee joint 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, 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,
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!
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.
Action 10: Sit on tiptoe
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. Turn them into habits, which can minimize the troubles brought to you by bad posture. Integrating exercise 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!