Burn fat quickly and noticeably in 30 days! Smart use of centrifugal force, "downward movement" to make the area you want to lose weight smaller

Did you know? In fact, "downward" movement can exercise the body better than "upward" movement. As long as you use centrifugal force skillfully, you can effectively activate muscle endurance and achieve the effect of quickly burning fat and slimming down! Japanese yoga teacher Tomomi Ishimura, who currently lives in New York, tells you the benefits and methods of [descending exercises]. This article also introduces descending exercises for the arms, buttocks and thighs, which can help you "slim down" once every two days!

When we exercise, we often move "up" and "down", such as squats and jumping. If you are told that you don't have to do "upward movements" at all and can lose weight by just doing "downward movements", losing weight will become easier. Now follow the advice of Mr. Ishimura Tomomi and do the [descending exercise] once every two days at the beginning. After a month, you will have a slim body curve and perfect figure.

Principle of descending motion

Muscles are made up of bundles of long, thin fibers called "muscle fibers". Taking the abdominal muscles as an example, when you lie on your back and raise your upper body, the muscles around your abdomen will "contract", assuming that the number of muscle fibers used is 100. When you lie down, the muscles will "stretch", assuming that the number of muscle fibers used is about 50. When the muscles have more "work to do", they can be thoroughly trained and will cause muscle soreness. Therefore, descending exercises are more effective than ascending exercises.

Three principles of descending movement:

ONE WAY Go in one direction

ONE TIME

ONE MOTION: Do the downward movement only

At the beginning, "do it once every two days"

People who lack exercise on a daily basis need to "rest" for about 48 hours. If you rest and then do the same exercise again, fat will burn and muscles will grow. The descending exercise is basically based on a "4-week period", so in the first week it is best to do it "once every two days". Once you get used to it, you can do it "every day" starting from the second week.

The most powerful thing about descending exercise is that, in addition to reducing weight, it can also make the parts of the body where you most want to lose weight smaller. What's even better is that people of any age can do it.

[Case 1] Regaining the waistline that had been missing for a long time: A 45-year-old woman, after doing the downward exercise, not only did her waist circumference decrease by 20.5 cm, her body fat also decreased, and her spirit and mood became more stable!

【Case 2】The body becomes lighter and no longer easily fatigued: A 32-year-old woman lost 11.5 kg and her waist circumference decreased by 32 cm. Now I wake up feeling refreshed, no longer afraid of getting up early, and can be full of energy when accompanying my children!

[Case 3] Waist circumference reduced by 15cm, pain relieved: A 65-year-old woman lost 15cm in waist circumference within a year. Her previous pants became loose, and what’s even better is that her hip joints no longer hurt, and walking became so easy.

Teaching of "descending movement" of three parts:

1. Arms down exercise

Seconds: 30 seconds or more

A person's image depends entirely on his arms. Tight arms will give people a neat and healthy feeling. However, pregnant women or people with tendonitis or shoulder pain should consult a doctor before doing it.

【practice】

Kneeling on all fours. Keep your wrists underneath your shoulders and your knees underneath your feet.

While bending your knees, slowly lower your lower body.

Tips: Keep your elbows still so that you can focus on your arms and achieve the best training effect. If your abdomen is loose and falls down, the time cannot be extended, so you should perform the movement as if you are pulling your belly button towards your back.

2. Hip drop exercise

Seconds: 60 seconds or more

The hip lowering exercise will accurately exercise the hips and achieve a perky and beautiful hip! Similarly, pregnant women or people with knee pain should consult a doctor first.

【practice】

Stand with your feet waist-width apart, clasp your hands behind your head, and raise your toes.

While pulling your hips back, slowly move your waist down and then lean your upper body forward.

Tips: Avoid letting your knees extend beyond your toes, and move your waist down while pulling your hips back with force. The center of gravity is on the "heel". If you feel your thighs are being exercised, it means your hips are not pulled back enough. Please do it again.

3. Thigh drop exercise

Seconds: 30 seconds or more

This thigh drop exercise will tighten and lengthen your legs, giving you enviable legs. Pregnant women or people who have back or knee pain should also consult a doctor first.

【practice】

Stand on your toes, then raise your knees, straighten your arms at shoulder height and clasp your hands.

The upper body slowly and gradually falls backwards.

Tips: Tuck your abdomen in, straighten your back and then lean back to precisely exercise your thigh muscles.

※ BY YOYO SU and ANN PENG

※This article is authorized by VOGUE magazine and is prohibited from being reproduced without permission.

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