Girls practice chest, these four movements can help you! From a to B in a month

Girls practice chest, these four movements can help you! From a to B in a month

Want to breast, first look at the structure of the chest, the breast is mainly composed of three parts: gland tissue (lobules and ducts), connective tissue and adipose tissue.

"Princess Taiping" is a name that many female friends hate, but sometimes they can only endure. Who can make them have no breasts? Don't be afraid. Now teaches you breast enhancement today.

Where can practice breast enhancement?

Want to breast, first look at the structure of the chest, the breast is mainly composed of three parts: gland tissue (lobules and ducts), connective tissue and adipose tissue.

In addition, there are blood vessels, lymphatic vessels and nerves. The breast is attached to the pectoralis major, which together with the breast forms the height of the chest. Generally speaking, there are two ways to increase chest fat and train pectoralis major muscle, but local fat increase is basically impossible, and if we increase body fat, it is contrary to our fat reduction, so increasing chest muscle content becomes our first choice.

Straight side brace

Is the ordinary push ups, waist and abdomen tighten, do not collapse waist, feel chest force.

The body is inclined, the shoulder position is higher, to the hip has been leaning down the lower body, buttocks to the calf should be in a straight line, can't bend, waist and abdomen buttocks muscle force to maintain the balance of the lower body, finally the toes up.

Dumbbell Fly 

Lie back on the bench, open your feet, step on the ground, keep your back close to the training bench, and hold the dumbbell in your hands;

Exhale, lift the dumbbell with both hands open, and close to the middle. Exhale slowly until the elbow joint is about 90 degrees.

Cable chest clip

Hold the cable with both hands, lean the upper body forward slightly, stand with both feet separated from each other, keep the front knee slightly bent; push the arms inward to gather in front of the chest, and pause for 1-2 seconds; slowly open the arms until the elbow is at the same height as the shoulder or slightly higher than the shoulder, and repeat.

Yoga ball dumbbell press

Lie on the yoga ball, make the body produce a certain angle. In the starting position, the dumbbell is above the chest, not the head or shoulders. Inhale and fall, exhale and push the dumbbell. It is very important to pay attention to the tension of abdominal muscles and not to collapse the waist.

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Magic long leg method 12 kinds of fruits and vegetables

Let's introduce the fitness ball yoga. Through the swing and elasticity of the fitness ball, as well as the unique characteristics of Yoga stretching muscles and ligaments, we can help you to create even lines and beautiful legs.

Fitness ball yoga step 1: stick to the wall chair

Action: the fitness ball is close to the wall and its upper back is close to the edge of the ball. Use the ball as a pulley, and slowly bend your knees after exhalation until your thighs are level with the ground. When finished, hold the pose for 15 seconds. Inhale, slowly lift your thighs and return to the starting point. Repeat 3 to 5 times.

Efficacy: by squatting, exercise the quadriceps of thigh, enhance the endurance of legs and the stability of lower limbs.

Tip: keep your feet off the ground and keep your back straight.

Fitness ball yoga step 2: locust on the ball

Action: kneel at the back of the ball, press your thighs and abdomen against the ball, and put your hands on the top of the ball. Exhale, hold your hands on the ground, lie flat on the ball and balance with the ground. Inhale, lift the left leg, bend the right knee, and support the right thigh with the right foot board. Hold for 15 seconds. When finished, return to the starting point and repeat with the other foot. Repeat 2 to 3 times.

Efficacy: exercise hip and thigh rear muscle group, improve hip line, help to prevent hip sagging deformation.

Tip: focus on the hips and behind the thighs, keep the legs straight.

Fitness ball yoga step 3: head on the ball

Action: sit on the edge of the top of the fitness ball, legs together. Inhale, raise your hands and keep your back straight. Exhale, bend forward, abdomen close to thigh, forehead close to calf, hands grasp ankle, press on the ground. Hold for 15 seconds. After completion, inhale and return to the starting point. Repeat 3 to 5 times.

Efficacy: stretch back and thigh rear muscle group, promote blood circulation, make legs become elastic and soft.

Tips: do not breathe with your back straight and close your breath.

Fitness ball yoga step 4: triangle on the ball

Action: legs apart, sitting on the top of the fitness ball. Inhale, open your hips wide and level with your shoulders. Exhale and bend to the right with your right hand on your calf or instep. After the movement is completed, hold the posture for 15 seconds. Inhale, return to the starting point and repeat on the other foot. Repeat 2 to 3 times.

First move

Stand upright, take a big step forward with the right leg, turn the left foot outward 45 ゜, make the right knee and right toe in a horizontal line, press the body down as far as possible, make the right thigh parallel to the ground. Bend your body and place the palm of your right hand behind your right foot to support the ground. As you stretch your left arm as far as you can, still keep your right thigh parallel to the ground.

For parts: the whole back, leg muscles, hip muscles, abdomen and waist muscles.

Special shape: try to extend the arms, do not hunchback, so as to expand the chest. This is also very effective for tightening the gluteal muscles.

Second move

Lie face down on the mat, support your body with your elbows, open your arms as wide as your shoulders, and point your fingers straight ahead. Tighten your muscles and lift your hips. Keep your body level and your toes on the ground, and you'll feel the pressure. Try to tighten the abdominal and leg muscles, hold on for a while, and then lie on the ground for a rest. Repeat the action several times.

For parts: arm, leg muscles, hip muscles, abdomen and waist muscles. Chest, back and thighs.

Special shaping: only the muscles of the abdomen and the inner thigh, not to let the arm muscles form ugly fat pile.

The third move

Lie flat on the ground, face up, feet flat, feet open the same width as the hips, bending the knees until the shins of the legs are perpendicular to the ground. Tighten the hip muscles and lift the hip a few inches off the ground, arching the body and ground. Keep your arms close to the ground, tighten the muscles of your hips and legs, lift your hips up, and clasp your hands tightly under your body. Hold this position for a while, then relax, lie on the ground and rest, and continue to repeat the action.

For parts: gluteus, thigh, psoas, the lower part of the back.

Special shaping: once your body is arched, put your hands under your body as much as possible, so as to lift your body and buttocks, which can also make your buttocks muscles more tight.

Fourth move

Note: if you are a beginner, have never supported your body with your shoulders, or have problems with your cervical spine, it's best not to try this at the beginning.

The start is the same as in Section 3. Then put your hands behind your waist for support. Bend your legs toward your chest each time. If you can't support your body with your shoulders, bend your knees to reduce the pressure on your shoulders.

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Can yoga ball cure hunchback

Can yoga ball cure hunchback

Yoga ball is not only a sport to lose weight and shape the body, but also can help us to correct the posture of our body. For example, humpback can be corrected by yoga ball. Let's take a look.

Yoga ball can help to cure hunchback. Hunchback is a posture that greatly affects the body. Girls who have the habit of hunchback seem to have no temperament. In addition, hunchback can also affect their health, so it should be corrected in time.

When you sit on the yoga ball, all parts of your body are constantly making subtle adjustments to keep your body stable. These small movements can promote blood circulation, strengthen the strength of the waist, back and abdomen, make you sit upright and open your shoulders involuntarily, and correct your long-standing wrong sitting posture. Yoga ball practice can help you correct your posture, such as hunchback and some small problems of the waist and cervical spine caused by incorrect seats, which can be well corrected.

Yoga ball seems to be very common, in fact, it can let people exercise to the whole body parts, can exercise to the waist, abdomen, back and legs, and yoga ball on the body without too much damage, there is a good weight loss effect. First of all, the use of yoga ball can exercise women's soft lines, enhance the body's balance ability, but also improve the flexibility of ligaments; second, the use of yoga ball exercise will not hurt the muscles, the whole body has a stretching effect.

How to correct hunchback with yoga

1. Backhand baby

Kneeling, legs and upper body straight, hands akimbo, eyes in front. As you inhale, place your hands behind your hips and slowly touch your feet. Exhale, slowly bend forward, press your abdomen against your thighs, and slowly tilt until your forehead is on the ground. Keep breathing naturally and hold the posture for about 15 seconds. After completion, return to the inspiratory action and repeat for 2 to 3 times.

2. Hand lifting

Stand with your feet close together and keep your body straight with your hands straight and flat in front of you and crossed. Inhale for 3 seconds and slowly lift your arms up to the top of your head. Head back a little, look up at your hands, stop for six seconds. Release your hands, extend your arms, level with your shoulders, and stop for 6 seconds. Inhale for 3 seconds, return to the position of hands crossed above the head, and stop for 3 seconds. Exhale for 3 seconds, put down the arm and return to the flat position in front of the body. Repeat 5 times.

3. Camel style

Kneel on both knees, the front of the leg and instep close to the ground, the distance between the two knees and hip width. After that, hold the back with both hands, bend the back backward and open the pelvis forward. Neck back, arms down extension, palms down with the sole of the foot.

4. V-balanced

Depending on the wall to practice this movement, we can also break the routine steps, starting from the upper body. Lie flat on the ground, face up, lean your legs against the wall, and stretch your legs. The upper part of the body is raised up, the palms of hands are down, and the fingertips are put back on both sides of the body to support the body. The body center of gravity moves to the ischium, and the palm moves toward the wall constantly, pushing the body toward the legs. Finally, the front side of the body is close to the front side of the legs.

5. Iceberg style

Stand up straight and sit cross legged. Inhale for 3 seconds, and at the same time, extend your arms to the left and right, palm up, lift from the side to the top of your head. Exhale for 3 seconds and hold your breath for 6 seconds after turning your upper body 90 degrees to the right. Then inhale for 3 seconds and turn your upper body back to its original position. Exhale for 2 seconds, palms down, arms from the top of the head to the sides of the body. This will stretch the entire spine and relax the back muscles. But people with serious heart problems can't do it.

6. Locust style

Lie prone on the ground, palms down, face down, hands on both sides, feet together and back extension. Exhale, slowly lift your head, chest, hands and feet up at the same time, and stretch your limbs as far as possible. Keep breathing naturally, hold the posture for about 15 seconds, return to step 1 to rest after completion, repeat 2 to 3 times.

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