12 stretching exercises to slim down the whole body

Stretching exercise is essential in the entire weight loss exercise. Especially for office workers who sit for long periods of time, stretching exercises are particularly important. Below, the editor of Slimming Men and Women will introduce you to several stretching exercises to help combat fat accumulation and prevent shoulder and neck diseases.

1. Shoulder: Straighten and raise your left hand in front of you, support it with your right hand from below and hold it a little above the elbow of your left hand. Relax your left hand, keep your body still, and pull your left hand to the right repeatedly with your right hand. Then switch to the other hand and continue practicing.

2. Triceps: Embrace your chest with both hands, extend your hands as far as possible to your back, extend to the limit, and hold for 10 seconds. Repeat the exercise 5 times.

3. Back: Find a sofa or railing with the backrest about the same height as the abdomen, stand with your back against the sofa, hold the back of the sofa with both hands, and press your body back repeatedly.

4. Waist: Lie on your back on the bed, bend your feet, and hold your feet and calves with both hands. Keep your upper body still against the bed, lift your feet as close to your chest and abdomen as possible, and repeat the exercise 20 times.

5. Hip muscles: Sit upright on a chair, place your hands naturally on both sides, hold on the edge of the chair, put your left leg on your right leg and keep it bent. Keeping your upper body still, lift your left leg as close to your chest as possible, and twist your upper body to the left to look at your left shoulder.

6. Outer thigh: The thigh on the stretched side stretches out obliquely to the rear, with the calf and the outer side of the foot touching the ground. The other thigh lunges forward with the knee joint flexed, and supports the ground with both hands. When stretching, the body's center of gravity moves to the side being stretched.

7. Chest: If you want to stretch the chest muscles, doing chest expansion exercises is perfect. Make fists with both hands and raise them flat in front of your chest, and then straighten them outwards repeatedly.

8. Biceps: Stand in a standing position with your feet shoulder-width apart. Raise your hands flat to the sides, and hold your right hand against the wall to ensure that your palms are always against the wall during the entire exercise. Keeping your feet still, rotate your upper body, and your left hand also rotates with your body. When turning to the maximum angle, hold still for about 10 seconds, then change sides and contact again.

9. Head and neck: Straighten your right hand and raise it above your head at about 45° to the horizontal plane. Tilt your head to the right and stretch your neck as much as possible. Reset, repeat several times, and repeat with your left hand.

10. Leg tibia: Prepare a dry towel, lie on your back on the bed, bend your left foot, and put the sole of your foot against the bed. Hold both ends of the towel with both hands, step on the towel with the forefoot of your right foot, and then straighten your right leg. Pull the towel with both hands while relaxing the soles of the feet. Relax the hands slightly while supporting the soles of the feet. Repeat ten times and then switch to another foot to practice.

11. Quadriceps: Stand against the wall, hold the wall with your right hand, lift your left foot back, use your left hand to hold the sole of your left foot, and pull it up with force. After stretching for a while, switch sides and continue.

12. Calf: Standing position, take a big step forward with your left foot, press your body down, note that the sole of your right foot should be backwards, only if you can clearly feel the calf muscle stretching during the process of pressing down, it is effective.

Warm reminder: When doing stretching exercises, your body should be relaxed, and your muscles, tendons and ligaments should feel a slight pulling sensation; each movement should last for more than 30 seconds, with an interval of 15-30 seconds between each group; deep breathing helps the body transport oxygenated blood to sore muscles.