2 water bottle weight loss exercises to quickly get rid of body fat

What exactly is the "Water Bottle Diet Exercise" that people are talking about on TV shows? All you need is a water bottle on your head and enough space for one step forward or backward to accomplish it. It can not only exercise the muscles deep inside the body, enhance the body's flexibility and correct body distortions, but also prevent the accumulation of excess fat and quickly get rid of body fat.

All you need is a water bottle on your head and enough space for one step forward or backward to accomplish it. It can not only exercise the muscles deep inside the body, enhance the body's flexibility, but also correct the body's distortion.

[1. Exercise your posture and tighten your abdomen and thighs]

Stand up straight, open your feet forward and backward in a straight line, and make the water bottle, nose bridge, spine, and soles of both feet in a straight line.

Action 1

Stand up straight, open your feet forward and backward in a straight line, and make the water bottle, nose bridge, spine, and soles of both feet in a straight line. Avoid swaying your body from side to side and tighten your abdominal and inner thigh muscles.

Action 2

Place the water bottle on top of your head, clasp your arms behind your back, and hold this position for 60 seconds. Stand up straight, chest out and stomach in. What you need to pay attention to at this time is that if your neck, back or waist is bent, the effect will be halved! Then extend your front and back feet alternately to adjust the left and right distortion of your body.

[2. Swing your arms to get rid of the bat wings]

Repeat 20 times

Stand with your back straight, heels together, hands hanging naturally, eyes looking forward, water bottle on top of your head, and be aware of the central axis of your body.

Action 1

Basic posture: Stand with your back straight, heels together, hands hanging naturally, eyes looking forward, water bottle on top of your head, and be aware of the central axis of your body.

Swing your left hand behind you while bending your left knee and lifting your left foot forward, with your toes pointed straight down and your thigh parallel to the floor.

Action 2

Swing your left hand behind you while bending your left knee and lifting your left foot forward, with your toes pointed straight down and your thigh parallel to the floor. Engage your shoulder blades and swing your arms back in a wide motion.

Kick the left foot that was raised forward backward. At the same time, swing the left hand behind your back forward, feeling the stretch of the buttocks and inner thigh muscles while kicking the left foot backward with a large range of motion.

Action 3

Kick the left foot that was raised forward backward. At the same time, swing the left hand behind your back forward, feeling the stretch of the buttocks and inner thigh muscles while kicking the left foot backward with a large range of motion.

Do the same movement with your right hand and right foot, and repeat 2 to 3 times. Be careful to swing your hands and feet at the same time and don't bend over, otherwise it will easily cause back pain.

Action 4

Do the same movement with your right hand and right foot, and repeat 2 to 3 times. Be careful to swing your hands and feet at the same time and don't bend over, otherwise it will easily cause back pain.

3. Be aware of your body trunk and correct your posture

Keep your heels, buttocks, and back of your head against the wall so that they are in a straight line.

Stand up straight

Correct posture: Keep your heels, buttocks and back of the head close to the wall so that they are in the same straight line. If there is no wall, the shoulders should not be in line with the ears. The shoulders should be behind the ears; the ears and thumbs should be in line.

If you extend your hands forward, your shoulders will relax and shrink inwards, causing your chest to hunch over and your back to look ugly.

Wrong posture 1: Extending your hands forward

If you extend your hands forward, your shoulders will relax and shrink inwards, causing your chest to hunch over and your back to look ugly.

Due to hunchback, the neck tends to protrude forward. This posture increases the burden on the neck and can easily cause periarthritis of the shoulder.

Wrong Posture 2: Neck jutting forward

Due to hunchback, the neck tends to protrude forward. This posture increases the burden on the neck and can easily cause periarthritis of the shoulder. Moreover, bending over frequently will also put a heavy burden on the spine.

[4. Judging bad habits of the body by where the water bottle falls]

I thought I had done it right, but the bottle still fell down. That is caused by bad physical habits and incorrect posture that you usually don't notice.

Aquarius is likely to slide forward for people with hunchbacks, protruding necks, fat accumulation on the backs, bulging abdomen, etc.

The water bottle slides forward

Aquarius is likely to slide forward for people with hunchbacks, protruding necks, fat accumulation on the backs, bulging abdomen, etc. They are prone to hunching over, and need to consciously open their chests, straighten their chests and tighten their abdomens, and open their shoulders so that their shoulders are opened to the position behind their ears.

For people with protruding chin, backward tilted pelvis, and abdomen that tends to bulge forward, Aquarius is likely to slide backwards.

The water bottle slides backwards

For people with protruding chin, backward tilted pelvis, and abdomen that tends to bulge forward, Aquarius is likely to slide backwards. Because their body center of gravity is at the back, they often inadvertently bulge their bellies forward, like an old man. They need to tighten their jaws and consciously place their body weight on their torso to keep their center of gravity correct.

The direction of the body's distortion can be determined by whether the water bottle slides to the left or right.

The water bottle slides to the left and right, and the body's distortion direction is known.

People who have one shoe with particularly badly worn soles, have uneven shoulders, or put their body weight on one foot when standing, etc., are very likely to have their bodies twisted to the left or right. Therefore, consciously adjust your body's center of gravity until the water bottle does not slide to the left or right.

Stretching the sides of the body can easily correct the problem of left and right body distortion.

Correction method:

Stretching the sides of the body can easily correct the problem of left and right body distortion. Stand up straight with your feet shoulder-width apart. Raise your arms above your head, grab the wrist of one hand with the other, and stretch your sides. If you feel pain, it means the muscles in that area are stiff. Persistent exercise can correct body distortion.

Why use a water bottle? 】

Benefit 1

If you perform the exercises incorrectly, not only will you fail to lose weight, you may even have the opposite effect. However, it is difficult to judge whether the action is correct just by your own words. Therefore, if you place the bottle on top of your head and it slips down, you will be able to detect that you have done something wrong.

Benefit 2

If you place the water bottle on top of your head, you can feel the appropriate weight and sense of security, and it will be easier to be aware of where the central axis of your body is. When using, it is recommended to fill a 500 ml water bottle halfway with water, that is, 250 ml.

Source: 39 Health Network www.39.net

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