Four little moves to help you lose weight easily

　　Step 1 Praying Posture

　　Exercise background: This exercise can stretch your spine, arms, shoulders, hips and legs, and can help straighten your spine and neck. “Tilt your head slightly upward while keeping your neck pressed down. This will keep your body as straight as a rubber hose filled with water in the garden. ”Introduced by Gene, director of the California Balance Center. Gene also used this movement to move the pelvis forward to improve American habits (scientist researchers in Nature magazine found that American women can lift one-fifth of the weight of the body with their backs - in fact, it does not take much effort, as long as the pelvis can be adjusted properly.

　　Action Guide: Before starting the entire exercise, keep your knees and feet spaced apart. Lie down on your stomach, then arch your body and place your buttocks on your thighs. Then extend your hands, keeping your palms down until your forehead rests on the floor. This will straighten your spine and lift your pelvis upward.

　　Step 2 Spinal Stretch Exercises

　　Movement Background: This will help lengthen your spine. “Your head weighs almost as much as a small television. ”According to sports writer Richard Brennan, this is a very gentle and rhythmic movement. With this exercise you can free up your spine and when you stand up you will find that you will be half a centimeter taller.

　　Action guide: First lie on a mat, bend your knees and put your feet on the floor. Prop your head on a small pillow, keep your eyes open, and sink your body into the cushion as much as possible by extending your spine. Imagine your pelvis is detached from your upper body and breathe deeply for 20 seconds. “You may not feel much at first, but after a few weeks, you will get better posture. ”Brennan said. but sleep Please do not do this exercise when . “Because it's difficult to release your spine when you're lying flat on your back, bending your knees is particularly helpful in relieving pressure on your spine. ”says Michelle Brownstone, a body beauty specialist in Charlotte, Vermont.

　　Step 3: Fixed rowing exercise on exercise ball

　　Exercise background: "Strengthening your upper back and shoulders can be effectively achieved by maintaining a regular forward rowing motion. ”Professor Deman said.

　　Action guide: First sit on the exercise ball with your legs bent and your feet touching the floor, then lie down with your neck and back in a straight line. Hold a 5-pound dumbbell in each hand and bend your elbows at 90 degrees. Then rock your hands back and forth, keeping your weight mainly on your sides and keeping your shoulders tight without letting go.

　　Tip 4: Stomach Massage

　　Exercise background: This exercise can stretch your back, strengthen your abdominal muscles and legs, and make your digestion better. “Good posture comes from a strong body and a strong heart. ”So says Brooksell, author of The Ultimate Body Challenge.

　　Action guide: First open your arms, bend your knees and let your toes rest lightly on the mat. Use your tailbone to maintain balance, then raise your hands, reach forward and straighten your spine.； Imagine yourself sitting on a balance beam. Then stretch your legs forward, open your hands at the same time, twist your body backward so that one hand is on the back, and imagine cutting down a tree behind you. Finally, turn your body back and lower your knees, then do the other side.