Recently, in order to bring you to be thinner and more beautiful, Xiaobian has really smashed the ins and blogs of various fitness bloggers. The eye-catching Xiaobian discovered a feature that these fitness squatters seem to like the inverted. Being able to play handsomely and coolly is sure, but in fact, the inverted can really achieve a great fitness effect.
Many stars are particularly fond of inverted ↓
For example, Miss Chen Yihan, who is using a handstand in the world.
Chen Yihan is not only super good, but the whole person is also filled with the look of an 18-year-old girl, especially energetic.
Zhang Wei fitness also played a new height, this reasoning posture can not be more beautiful, the body curve is super charming!
Zhang Wei
From the inside, the inverted can promote blood circulation and body detoxification. One day can stand up for a period of time to make the whole person more beautiful and younger. From the perspective of exercise, the inverted position can concentrate on the upper limb strength, relieve the back pressure, and can also exercise the muscles and buttocks of the lower abdomen. It is also very helpful for practicing the vest line and hip.
Zhang Wei
BUT newcomers are still a little difficult to get upside down. You can use these exercises to exercise your upper limb strength and body balance.
1, dolphin
Exercise upper arm strength
Both elbows and shoulders are the same, the arm is close to the ground, the chest is raised and then lifted up, the toes are lifted, and the center of gravity is on the arm for 10-15s.
2, cow face
Exercise shoulder flexibility
In a sitting position, bend the right leg, lift off the ground, let the right thighs wrap around the front side of the left thigh, and open the legs slightly open back. The arms are lifted flat, the hands are bent, the fingers are interlocked at the back, the left arm is attached to the ear as much as possible, and the other side is kept after 5 breaths.
3, reverse plate support
Exercise upper limb strength
The legs are close together, the arms are supported behind them, and your gluteus maximus is tightened. The core strength of the waist and abdomen is forceful, the head is tilted back, the buttocks are raised, and the whole body is in a straight line, for 30 seconds.
4, semi-split
Ability to stretch hamstrings and exercise leg flexibility
The left leg is in front and straight. The right leg is bent behind, the hands are supported on both sides, and the legs are stretched to the maximum extent that can withstand before and after, for 30s, and change sides. Do 2 groups together.
5, dolphin variants
Exercise your hips on the basis of the dolphins, stretch your legs to the chest position for 10s, do not move your elbows, and then change sides. Do a total of 3 groups.
6, rabbit jump
Exercise waist strength and flexibility, look for inverted feeling
On the basis of the dolphins, raise one leg, then support the legs and start to jump upwards, the body is balanced, 10 on each side, a total of 2 groups.
If you are already an old fitness driver, you can start to stand upside down! ↓↓↓
You can follow the steps below to get started!
DONE! ! ! !
So today we will unlock this new pose and stand upside down!
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