Yoga moves to reduce upper body weight

　　Sideways mermaid pose

　　action:

　　1. The practitioner sits on the floor or on the edge of a mat, folding a towel and placing it to your left. Curl your left leg in front of you and place your right leg behind you so that both legs are relaxed on the floor. Keep your body balanced.

　　2. Put your left hand on the towel, point your fingers to the left, and keep your elbow joint straight, but don't use too much force. Stretch your right arm overhead, palm to the left, stretching your right arm. At this time, take a deep breath, keep your buttocks on the floor or mat, stretch your body, but be careful not to fall to one side, slide your left hand down, and tilt your body to the left as much as possible.

　　3. Exhale, retract your left arm together with the towel, and return your body to the original position. This action exercise For the middle and back shoulders, repeat 8 to 10 times each, then change directions and do it again.

　　forearm support

　　action:

　　1. Hold a dumbbell weighing 3 to 5 kilograms in your right hand, lie down on your left side and support your body with your left hand, with your elbow joint perpendicular to your arm and your palm flat on the mat. Bend your left leg and extend your right leg so that one side of your body is on the floor.

　　2. Lift your hips so that your body forms a straight line from head to toe. Let your right arm lift your body with your palms forward. While maintaining this position, lift your right arm from your chest until it points toward the ceiling and is perpendicular to your shoulder.

　　3. Put down your right arm. This movement exercises the middle and back shoulders and the upper chest. Do each set 6 to 8 times, keeping your arms raised, then change directions and do it again.

　　push-pull push-up

　　action:

　　1. Kneel forward on the mat, with your palms perpendicular to your shoulders, fingertips on the floor, and your body in a straight line from head to knees.

　　2. Bend your elbow joints, bend your arms, bend your body downward, and touch your chest to the ground. Now extend your arms as you return to the starting position, sitting on your heels and extending your arms forward.

　　3. Return to the initial position. This action exercises the chest, front of shoulders, and triceps. Repeat this set of actions 8 to 10 times.

　　Diagonal shoulder raise

　　action:

　　1. Hold a dumbbell weighing 3 to 5 kilograms in each hand, palms facing each other, kneeling on the floor, with the insteps close to the floor. Tighten your glutes, lift your chest, and relax your shoulders.

　　2. Raise your arms diagonally, shoulder height, palms facing each other.

　　3. Place your arms to the initial position. This move works the front of your shoulders.

　　In addition, before exercising, you need 10 to 12 minutes to warm up and rotate your shoulder and elbow joints. A set of movements should be performed in the prescribed order, with a 30-second rest between each set of movements. After you're done, you can do it again if you want to increase the difficulty. This set of exercises should be done at least twice a week and can be done alone or as a "daily" project.