South Korea's popular vitamin exercise easily throws off fat

No food restrictions, no exercise, no time, no money... Are you still looking for reasons for your white fat? You can't lose weight just because you are too lazy. South Korea is very popular vitamin slimming gymnastics. It has eight extremely interesting movements. With a move, you can get rid of fat.

1st preparation action

◆ Be sure to do warm-up preparations before efficient full-body aerobic exercise, which can relax tense muscles and prevent strains during exercise, and can also exercise your flexibility.

1. After crossing your hands, place your palms on your chest, twist your wrists and palms forward and straighten your arms for 4 seconds, so that you can relax your wrists and move your elbows repeatedly.

2. Cross your hands, first place your palms on your chest, straighten your arms forward so that your palms face out, and repeatedly swing your arms up and down 4-5 times.

3. Cross your hands, straighten your arms so that your palms face out, turn your head to the left and right once to relax the neck, and repeat the overall movement twice.

2nd

◆ Relax your back muscles and exercise your spine

Strengthen the spine to make the digestive and respiratory tract healthier, relieve soreness in the neck and shoulders, relax pressure, and stretch your legs to shoulder width if you are older or have a poor sense of balance to relieve pressure on the body.

1. Bend your wrist so that your fingers face your body, straighten your arms forward and bend your back as hard as you can, pay attention to maintaining even breathing and maintain this movement for 4 seconds.

2. Continue to maintain the posture and slowly stretch your hips and chest outwards with all your strength to make your body move into an S-shaped curve. Stretch your arms backward to maintain even breathing. Maintain the movement for 4 seconds, and repeat the overall movement twice.

3rd lizard pose

Protect the heart and eliminate excess fat

Protect the balance of the heart and heart rate and create a slim and tight leg curve. When doing this, pay attention to spreading your legs wide to the sides and not allowing your feet to move in an 11-shaped shape.

1. Spread your legs to the sides and place your hands on both sides of your thighs.

2. Bend your legs slightly and stretch them out to the sides, straighten your upper body and place your hands behind your ears, tilt your upper body to the right so that your elbows and knees touch each other and then return to your original position.

3. Continue with the second action to tilt the upper body to the left, so that the left elbow and knee collide, and then slowly return to the original position.

4. Stretch your bent legs back to the first movement, then stretch your arms upward from both sides and open your arms, and repeatedly swing your arms up and down 5 times.

4th 8-character rotation

◆ Moving joints can effectively prevent shoulder periarthritis

To prevent scapulohumeral periarthritis, move the shoulders up and down to make the joints and bones of the whole body soft and resilient. When moving the shoulders, pay attention to maintaining the same amplitude to balance the shoulders on both sides.

1. Stand straight and bend your arms and gently place your hands on your shoulders.

2. Draw an eight-figure figure up and down on the left and right arms to move the shoulders. At this time, spread your legs wide and move in the order of right-back to original position-left-back to original position.

3. After standing straight, stretch your arms forward close to the sides of your body and bend your elbows to 90 degrees.

4. Keep the third movement and repeatedly move your shoulders up and down. Move your legs forward in the order of left and right before returning to your original position.

5th bow drawing

◆ Effect of aerobic exercise on chest and back muscles

It has the effect of relaxing the chest and upper body. When doing this action, pay attention to straightening the upper body and not bending forward or backward.

1. Spread your feet to the sides a little wider than your shoulders, straighten your arms forward and clench your hands together.

2. Step out your right leg forward and bend it slightly, straighten your left arm forward, and tilt your body backward with your right hand imitating the action of pulling the bow. At this time, make your chest straighten forward as much as possible, and repeat it in the opposite direction. Repeat this action twice as a whole.

6th Kendo

◆ Balance and body softness are exercised simultaneously

Exercise the muscles in the thighs, lower abdomen, arms and other parts to make the body firm and elastic, and strengthen the sense of balance. The upper body is straight and not bent to make the exercise more effective. Gently lift the thighs but not make the body feel heavy. Pay attention to the legs. Be sure to straighten and not bend the knees.

1. After standing straight, put your hands and palms together, and lift your arms above your head and straighten them out.

2. Straighten the legs and do the movements in the order of kick right foot forward-kick left foot forward-kick right foot side-kick left foot side-kick right foot backward-kick left foot backward. While kicking, both arms must also be up and down. Swing repeatedly, pay attention to not bending the elbows and knees, and repeat the overall movement twice.

7th knee kick twist gymnastics

◆ Quickly get rid of thigh fat

Exercise the upper and lower body in the opposite direction to get rid of thigh fat, and twist exercise can also use the knee bending exercise to effectively exercise the thigh and waist muscles.

1. Bend your right elbow to the left and straighten your left arm so that your arms are parallel to your chest, bend your left leg knees and lift your legs high and lift your hands and arms up 45 degrees.

2. Stretch the arm in the opposite direction to the right side, bend the right knee and lift the leg high and repeat the above actions.

3. Turn the lower body to the right, stand and then twist the upper body so that the face faces straight forward. Bend your arms and lift them parallel to your chest. Keep breathing evenly, slowly bend your knees and squat and then stand straight. Repeat twice and then change the left side.

8th Thai Boxing

► Quickly eliminate small belly

Aerobic exercise, which has the best fat reduction effect, can also help you reduce the fat on your belly when kicking. Friends with arthritis should pay attention to wearing sneakers and not use too hard when kicking backwards.

1. Place your hands in front of your face with cupped hands, bend your knees slightly to imitate the preparation for boxing, and beat your legs back and forth 4 times repeatedly.

2. Stand naturally with your feet open, bend your left arm so that your left fist rests on your right arm and push the straight right arm forward, and stretch your right leg backward.

3. Bend your right arm and push the straightened left arm vigorously, stretch your left leg backward, and repeat the movements No. 2 and 3 twice as a whole.

4. Spread your feet as wide as your shoulders, lift your arms above the top of your head and straighten them upward. Bend your left knee and lift your legs upward to make your thighs and calves at a right angle. At the same time, lower your arms, and continue to repeat the action in a different direction. Repeat the action twice. (Internship Editor: Yan Yugeng)