The most beautiful women are so "all-round"

The short holiday is over in a flash, and office workers will spend most of their time in front of the computer every day, and the problems of cervical vertebra strain and lumbar muscle strain will come again. In fact, using your lunch break to do a few simple and easy-to-learn yoga exercises at your desk can not only alleviate the above symptoms, but also help you keep a fit body. Come and follow your colleagues!

1. Show off your breasts

Program: Basic Breathing Method: Sit on a chair with your legs together. Stretch your arms out to hold onto the chair, tuck your chin in, and straighten your spine. First, relax your abdomen, inhale through your nose, and expand your chest so that the air fills your chest and abdomen and your belly bulges; then relax your jaw, exhale, and at the same time relax your chest, and your belly gradually shrinks. It takes twice as long to exhale as it does to inhale. Exhale slowly through your nose, and when you are done exhaling, hold your breath for 1 to 2 seconds.

Note: Yoga breathing is divided into deep breathing, light breathing and quiet breathing. Use different breathing methods according to the magnitude and difficulty of the movement. No matter what you practice, adjust your breathing like this before and after the practice, and do it for 5 seconds each time.

Effect: Firms the breasts and prevents them from sagging, while also keeping you happy and comfortable.

2. Flexible neck

Solution: Head-pressing exercise on a chair Method: After adjusting your sitting posture, keep your spine upright and regulate your breathing. Inhale and raise your right hand, and support it on the side of your head; exhale and stretch your head to the right, relax your left shoulder, and hold for one breath; inhale again and restore your head and lower your left hand. Switch the positions of your left and right hands and practice the same movements on the opposite side.

Note: When performing sideways movements in a small range of the upper body, the spine must be kept upright.

Effect: This method can be used to stretch the neck muscles in time, relax the brain, relieve the pressure of the spine and the tension in the shoulders caused by long-term downward bending during work, make the neck straight and beautiful, and exude a confident and elegant temperament.

3. Waist and abdomen weight loss

Plan: Standing back twist method: Stand next to the desk, straighten your chest and abdomen, clench your hands, turn your body while inhaling, stay still for 15 to 30 seconds, breathe naturally, then return to the original position and exhale. Do this four times on each side.

Note: When turning, turn your waist, chest, neck, and head, keep your feet fixed, straighten your back muscles, turn your head as far back as possible, look into the distance, preferably at green objects, and relax your eyes.

Efficacy: Twisting the abdomen can stimulate the spine and internal organs, promote hormone secretion, make the body very comfortable, the mind very clear, and return to work with full energy again.

4. Relax your back

Plan: Double Angle Method: Stand with feet shoulder-width apart and toes pointing forward. Slowly lower your upper body forward, slowly keeping it parallel to the ground while straightening your arms. Clasp your fingers together, try to keep your body and legs at the first right angle, and your arms and body at the second right angle. Breathe naturally, hold for 5 seconds, and inhale to return to standing upright.

Note: Coordinate your breathing and exercises well, and keep your feet firm.

Effect: This trick can make your back curve beautiful, eliminate the curvature of the spine, and relieve waist pain, back pain and back strain. An unexpected benefit is that you no longer hunch over when you walk, and your chest becomes larger.

5. Tight buttocks

Solution: Half-squat method at the desk: leave the chair you have been relying on for a long time, stand behind it, spread your legs 30 cm apart, stretch your arms forward, and place them naturally on the chair. Exhale, cross your legs on one side and squat down, hold your breath after exhaling all the air, contract your buttocks, and feel your entire buttocks being lifted up. Maintain this position for 1 to 3 seconds. Relax your hips and inhale. Practice 5 to 10 times.

Note: When lifting your buttocks, you should also lift your anus at the same time to invigorate your whole body.

Effect: Office ladies always sit mainly. The hip bones accumulate huge pressure every day, and fat appears on the inner thighs due to excessive relaxation. This move focuses on the big hatred of office ladies, that is, "a solid lower body". It miraculously changes the hip line and enhances leg strength.

Coach Private Talk Coach/Limeijian Fitness Coach Linzhi

1. The above five yoga techniques can be completed in 20 to 30 minutes. When doing this, pay attention to the slow and gentle movements, and do each movement to the limit of your ability. Don't force yourself.

2. Each movement has a corresponding yoga breathing method. The inhalation and exhalation should be even, slow and continuous.

3. During the exercise, focus your willpower on the stretching part of your body. Don't be overly tense and learn to feel the stretching of your muscles.

4. Avoid practicing before or after meals. The best effect is achieved when practicing on an empty stomach or when you feel tired during work breaks.

5. If you persist in doing it regularly every day and continue practicing for 3 days, you will see initial results.