5 seconds to decide whether you are fat or thin! Splits and forward bends to stretch and lose weight and reduce edema!

When it comes to stretching exercises, people immediately think of it as preventing sports injuries, relaxing the body, and improving flexibility, but do you know? Stretching exercises also have an unexpected benefit, that is, they can exercise the "deep muscles", which can achieve the effect of "slimming", and can even make muscles soft and reduce edema. A Japanese stretching coach shares two secret techniques. I hope everyone can stick to them for 5 seconds and lose weight easily.

Six groups of people especially need to do stretching exercises

Do you feel like you have some extra fat in your belly area above your pants? Bending down to pick something up but your fingers can’t reach the ground? People who often have this problem are those who need to do stretching exercises. Besides, who else needs to stretch? According to Kaneko Masa, a senior coach in Japan who has been studying "stretching exercises" for 20 years, the following six groups are particularly in need of stretching exercises, including: office workers who sit for long periods of time, people who use computers and mobile phones for more than 8 hours a day, women with partial obesity or ugly body curves, people with poor posture and habitual hunchbacks, people who are prone to lower limb edema due to long periods of sitting or standing, and people who have no exercise habits or exercise excessively.

Stretching exercises can exercise deep muscles and make it easier to lose weight

Due to the lack of flexibility of the body, no matter how strenuous the exercise is, you cannot lose weight and are prone to back pain. In fact, you can become slimmer just by stretching! Kaneko is writing in her new book "Deep Muscle Training Slimming Exercises: The Japanese master of splits teaches you only 7 stretching movements to burn fat immediately and create good curves for quick weight loss! ” states that adopting the correct posture can make the muscles softer, allow them to stretch further, and expand the movable area of ​​the joints. With a wider range of motion, daily movements can be smoother and the body can make larger movements, thus burning more calories. In addition, stretching exercises can stretch and contract muscles, improve blood circulation, remove old waste, help improve blood circulation throughout the body, and stretching exercises can exercise deep muscles, so it will naturally be easier to lose weight.

Before doing stretching and slimming exercises, check your body's stiffness first

Before performing the stretching and slimming method, you should first check your physical condition to understand how hard your muscles are and whether your joints can move within the normal range.

CHECK 1: Neck

First, check the movable area of ​​the neck (the range of motion of the joints), which is the most important part that supports the heavy head and connects nerves throughout the body.

□ The neck can bend forward 60 degrees.

□ The neck can bend backward 50 degrees.

□ The neck can be twisted 70 degrees to the right.

□ The neck can be twisted 70 degrees to the left.

CHECK 2: Shoulder joint

The joint with the widest range of motion in the body is composed of the humerus and scapula. When the range of motion is narrow, it is usually caused by stiff shoulders or loose upper arms.

□ The arms can be stretched straight up to 180 degrees.

□ Extend your arms back and down at 50 degrees.

□ Bend your elbows 90 degrees, and then twist them 90 degrees outwards.

□ Bend your elbows at 90 degrees and raise your arms to shoulder height. In this state, you can twist inward from your shoulders.

CHECK 3: Hip joint

This is an important joint connecting the upper and lower body. If it becomes stiff or twisted, it will disrupt the body's balance and cause back pain or lower body obesity.

□ Allow your legs to be straightened and raised to 90 degrees.

□ Allow your feet to be lifted back to 15 degrees.

□ Open your legs 120 degrees.

□ Twist your knees outward 45 degrees.

□ Twist your knees inward 45 degrees.

The following two stretching and slimming methods are recommended, namely "backbend" and "splits":

【Backbend】：

Lift your chest and let your body lean back, which is the opposite action of bending forward. Be careful not to feel pain in your chest. This action has the effect of lifting your chest.

1. Put your hands on your waist and stand with correct posture.

2. Slowly perform a pitch-up and down movement between the waist and back, slowly lean back, and finally let the neck be in a complete pitch-up and down position, hold for 5 seconds.

【Cheating】:

For many people, splits are considered an impossible task. In fact, you don't have to force yourself to open your legs to a wide angle. You just need to relax them little by little. By continuing this movement, you can train your waist.

1. Open your legs about 120 degrees, not too wide, and keep your back muscles straight and your chest up.

2. Straighten your back and let your body fall forward. Be careful not to bend your back and knees. Keep your back straight and slowly fall forward with your palms flat on the ground. Hold for 5 seconds.