Before sleep, have right amount campaign, to reducing weight it is very helpful. In face before sleeping, what suit female friend exercise very much is gem gal. The method of exercise gem gal has a lot of, be in especially face before sleeping, having a lot of actions need an attention. So, what does gem gal method practice having before sleeping? How to undertake gem gal practices correctly? Understand together below.
Cat extend type
Effect: Soft and agile rachis, subtractive waistline is adipose, beautification buttock, aggrandizement abdomen blood circulates, alleviate lumbar back is aching. Remedial dysmenorrhoea, correct period irregular.
Measure 1: Both hands double genu opens a bed, retain power of genuflect standing position, loosen the small of the back.
Measure 2: Inspiratory, back sinks, look up see the ceiling.
Measure 3: Expiratory, back arch rises, rachis supports up, lower his head to see abdomen, chin touchs clavicle. Repeat act of a complete set of 10 bouts.
Attention: Must cooperate breath to do, speed rein in, effect is more apparent.
Effect: Alleviate the body is fatigue, purify shoulder ministry is redundant adipose. Correct bow-backed, buckle a shoulder, line of beautification shoulder ministry1000 beautiful nets of Shanghai . Improve constipation.
Measure 1: Double genu and approach, genuflect sits on the bed, pitch of upper part of the body, pectoral abdomen sticks a leg, forehead sticks a bed.
Measure 2: Inspiratory, look up, double arm is forward and slip, unbend arm.
Measure 3: Expiratory, stick bosom, the lower jaw the bed as far as possible, coxal cock, axillary be down as far as possibleShanghai night net Stick a bed.
Measure 4: Breath is gently, hold 10-15 second.
Attention: When mobile body, big arm muscle only then1000 beautiful nets of Shanghai Maintain eventually tighten up, focus changes to bosom, shoulder is loosened, the bosom sticks ground; to make ham as perpendicular as the ground from beginning to end. Shanghai night net
Double leg back extend type
Effect: Very beneficial to abdominal organ, able-bodied kidney, active and whole spinal column, improvement digests a function. Can massage a heart at the same time, promote next half-length blood circulations. Alimentary reproduction system, increase control capacity of the gender.
Measure 1: Sit up on the bed, unbend double leg, double foot and approach, both hands catchs toe.
A falls in love with the sea to be the same as a city Measure 2: Inspiratory, unbend rachis. Expiratory, music elbow, the upper part of the body is exhibited to extension forward, double leg of pectoral abdomen press close to. Breathe normally, maintain at least one minute.
Attention: Notice double foot wants to maintain unbend, make abdomen, bosom, forehead clingy as far as possible double leg.
Above is about sleeping before[……]