Fitness Tips

Chapter 22 Small moves to correct posture
An obese body will make the body lose the shapely curves, but if you don't have a correct posture, you will also be ignored.Therefore, in the process of weight loss, correcting the posture is also very important.

Correcting your posture is actually very simple. As long as you can persist for a long time, an elegant posture will definitely belong to you.Here are some tips for correcting your posture:
(1) Stretching and shrinking exercises

① Stand with your feet as wide as your waist, and put your weight on your right foot.While exhaling through the mouth, raise the right hand to stretch the side abdomen, and at the same time contract the left abdomen.Feel the ribs and pelvis on the right side being pulled apart, and the ribs and pelvis on the left side draw closer.Same when stretching the left side.

②When you are in the office, sit on a chair and do gymnastics!Basically the same as the previous section.Tuck your hands behind your head and shift your weight onto your extended-side glute, stretching the side abs.

This stretching and contraction exercise can reduce the burden on the shoulders, make the hand movements easier, increase the agility of the movements, and also have the effect of eliminating swelling and tightening the waist.When doing gymnastics, don't forget to shift your weight to the extended side of your body, so that your entire body is in a C shape, and it feels like you're stretching your flanks rather than your arms.Alternate left and right, but if you think which side is less difficult to do, you can do it longer.

(2) Correction of hunchback gymnastics

According to research at home and abroad, correct gymnastics exercises have a corrective effect on most hunchbacks.Now introduce two kinds of gymnastics to correct hunchback:
①Stand upright, with your legs shoulder-width apart, and your body about 25 cm away from the wall.Then raise your arms and stretch them back, raise your head at the same time, restore after touching the wall with your hands, repeat 38 times.

②Closely hold the horizontal bar with both hands, hang your body, then lean your body back and look at the bar with both eyes, do this for 1 minute each time, and repeat it several times.

Pay attention to practicing the above movements, do not use too much force, you should be gentler, and the number of exercises should be from less to more, step by step.

(3) Arching and anti-warping movements

① Put your hands and knees on the ground, exhale, and turn your spine to the inside of your body, arching your back along the way.The secret to doing this gymnastics is to start from the pelvis, pull the back, and move the bones upward.

②This time, while inhaling, raise the spine, slowly and deliberately stretch the spine, so that the entire back is turned upside down.Stretch all the way to the neck bone.When the chest is reversed, it feels like it is swollen and rounded.Reverse up to the shoulder blade.When doing this gymnastics, first sit upright with your hands and knees on the ground.Then subconsciously move the pelvis and spine. When bowing, the spine moves to the inside of the body, and when turning backward, it turns to the back.The back bones are driven and move sequentially from bottom to top.The two actions alternate.This kind of exercise can help the bones and muscles from the waist down to the lower abdomen and hips to be softer, which in turn makes the legs easier and more flexible.In addition, it also has the effect of tightening the lower abdomen and stretching the back.

(4) twisting movement

With the right pelvis as the fulcrum, while exhaling, twist the upper body to the right side to the end.It feels like the upper back bone is twisted sequentially from bottom to top.The movement has been connected to the shoulders and neck, as if to put the face on the right shoulder.Same on the left.Whichever side is more difficult to do, do more.

when twisting the body.The foot that acts as the positioning axis cannot move, and only the body part above the pelvic joint can twist.The key point of this gymnastics is that the fulcrum does not move, as if starting from the bottom and twisting the back bone piece by piece until it can no longer be twisted.As for the method of breathing, inhale through the nose and exhale through the mouth, and then exhale through the nose after getting used to it.

Practicing this gymnastics well can correct the distortion of the chest and the skew of the back, increase the balance of the body, and also have the effect of removing fat on the back and abdomen.

(End of this chapter)