Just spend 10 minutes a day for exercises with a seat, you can own a slim ring after a short time.0: 00/2: 14 South Division: Sitting at the edge of the chair, putting your hand on the head pillow. Gently leaned backwards, causing the abdominal muscles and holding straight. Your back can touch the back of the chair, but don't weigh up. Slowly return the start position
. Implementation of 10-12 times on each party.Coay double: sitting at the edge of the chair. Fold the arm and hold the back of the head, 2 knit or grab together
Turn the person to the right, while turning, holding the legs and hips stand still. Keep for 3 seconds and rotate left. Perform 10 times for each party. Bag forward: sitting at the edge of the chair. Put your hands behind your head, pick up your fingers. Slowly folding forward 15 times. Knee on the chest side: Sitting at the edge of the chair. Pull a leg curled up in front of your chest, holding your knee and keeps this posture for 3 seconds. Return to the starting position. Implement 15 times for each leg
Stretching / stretching: lean on the chair and put 2 legs together. Pull your knees into your chest and hold for 3 seconds. Next stretch your legs and hold for 3 seconds. Slowly bend the knee and pull them towards the chest, stretch straight back. Repeat this exercise 10 times. People: Stand behind the chair and put my hand on the back of the chair. Backing on a few steps, slightly bent knees until the chest is parallel to the floor. Slowly turn to the left, put the left hand on the ear. Repeat 10 times for each party. Floor: Lie on your back, put your legs on the seat to form a square corner between your thighs and calves. Hand out the head. Use the abdominal muscles, raise the shoulder blades from the floor and touch the knee with the left elbow. Repeat 20 times. Foot: Sit on the edge of the chair, bend my knees and place your palms behind. Move your butt to a little forward so they don't touch the chair. Lifting the left leg straight up, holding it parallel to the floor. Repeat 20 times, rotating the legs. Planting: Based on the chair, stretching with Plank posture. Keeping your back straight for 30 seconds. Try increasing the time up to 10 seconds every day.Squats: Straighten in the edge of the chair. Fold your knees at 90 degrees and put your feet wider than the shoulder width a bit. Bend your elbow and lower down. Then raise back, stretch your arm completely. Repeat 20 times. According to Bright Side . Dịch vụ:
Thiết kế website,
quảng cáo google,
đăng ký website bộ công thương uy tín
