There is a gesture of thanksgiving to the body and the arms bent forward

1.Camel pose.

Action: 1Kneel with your legs hip-width apart, put your hands on your waist, and inhale and exhale and bend back.

2.When you feel comfortable, grasp your heels with both hands, inhale, and extend your ribcage upwards.

3.Lean your body back in a controlled manner, tilt your head back, elongate your neck, and hold the position for 5 breaths.

2.Back extension.

Action: 1Seated, legs together and straightened forward, hands up, drive the spine to fully straighten;

2.Inhale and try to raise your head as much as possible, elongate your back, exhale, move your upper body forward, grasp your thumbs with both hands, your back concave, your knees straight, and hold for 3 breaths;

3.Exhale, land on your elbows, keep your abdomen, chest, and head close to your legs as much as possible, and hold for 5 breaths.

3.Cobra pose.

Action: 1Lie on your stomach, place your palms next to your shoulders, inhale, and prop your body up with the strength of your waist, your hands on the ground, your chest open, and your shoulder blades against each other

2.Keep your legs together, head up, neck extended, eyes looking towards the ceiling, and hold for 5 breaths

3.Exhale, bend your arms, and resume your prone position.

4.Semi-locust type.

Action: 1Lie on your stomach with your forehead or chin on the ground, and place your hands in fists with the center facing up, in the groin;

2.Inhale, centering on the waist and holding one leg at 45 degrees to the ground, or placing one leg on the outside of the knee or below the other leg;

3.Hold this position for 5 breaths, lower your legs in turn, do the other side, and lie prone to relax.

5.Bridge. Action: 1Lie on your back with your hands at your sides and bend your legs;

2.Hold the ankle joint with your arm or hold the palm down on the ground, inhale, chest, raise your hips, waist and back one by one, support the ground with your shoulders, raise your hips and back as much as possible, press your chin against your collarbone, and keep 5 breaths;

3.Exhale, drop your spine back section by section, and lie on your back to relax.

6.Infant pose.

Action: 1Thunder and lightning sitting, hands clenched into fists on the abdomen, or placed at the sides of the body;

2.Inhale, chest, head up, exhale, upper body slowly bend forward, elbow joints naturally down or arms naturally placed on the sides of the body, forehead and nose touch the cushion surface, hold this position, stay for 5 breaths;

3.Inhale, slowly get up, and resume thunder and lightning sitting.

Correct yoga practice can effectively stretch the waist, increase waist strength, eliminate waist fat, in addition, through the stretching of the waist, it can also effectively relieve waist discomfort, eliminate back pain, and prevent lumbar disc herniation.

The steps are as follows: 1. Supine leg hugging rolling type - relieve waist pain. Exercise method: The practitioner lies on his back on the yoga mat, stretches his legs together and straightens forward, puts his arms at his sides, bends his knees, hugs his knees with both arms, interlocks his fingers with both hands, bends his elbows, and then relies on the strength of his abdomen and back, constantly rolls back and forth on the mat, rolls about 10 times, slowly releases his hands, puts his legs down, and relaxes on his back.

Efficacy: This movement can fully massage the lower back, help to relieve and eliminate the pain in the lower back, and can also eliminate fatigue, relax the body and mind, and relieve tension and stress.

2. Strengthen side stretching - relieve waist discomfort. Exercise method: The practitioner stands with his back straight, his legs about two shoulder-width apart, his toes open outward, his hands on his sides, inhale, turn his body slightly to the left, turn his left foot 90° to the left, stretch his arms behind his back, fold his hands, exhale, keep his body still, bend his arms, put his hands together against his back, keep his breathing at a steady and flat pace, slowly tilt his body forward, his hand posture does not move, his body continues to lean forward until his chest is attached to his left thigh, his chin is placed on his left calf, and he feels that his side waist is slowly stretching. After holding for 10 seconds, switch to the other side.

Efficacy: This action can strengthen the back spine exercise, eliminate back soreness, correct the phenomenon of hunchback, and at the same time stretch both sides of the waist, effectively relieving waist discomfort.

3. Sphinx Pose - stretch back muscle groups, ** spinal diseases, improve slight displacement of the spine. How to practice: Lie on your stomach with your chin on the ground, legs straight together, hands at your sides naturally, palms close to the ground.

Bend your elbows and straighten your forearms parallel to each other, placing your palms down on the ground on either side of your head. Inhale, slowly lift your head and chest off the ground, your forearms flat on the ground to support your body, and your eyes looking diagonally upward.

There are two types of bows, one is three bows. Before saluting, take off your hat or scarf, stand with your body at eye level, bend the upper part of your body about 90 degrees forward, and then return to its original form, and so on three times in a row.

The other is a deep bow (15 degrees 90 degrees), which is suitable for almost all social and business occasions, between friends for the first time, between comrades, between guests and hosts, between subordinates and superiors, and between juniors and elders, in order to show respect for each other, you can bow and salute. When bowing, stand upright, keep your body upright, face the recipient, about two or three steps away, with the waist as the axis, and lean the entire waist and shoulders forward 15 degrees to 90 degrees.

1) When the guests pass by with the guests staggered, smile and bow 15 degrees to show politeness and greetings to the customers;

2) When greeting or sending off customers, a 30-degree bow can be performed;

3) When thanking a customer or meeting a customer for the first time, bow 45 degrees as a gesture of courtesy. Remember that bowing is not just a nod of the head, but must be done with your hands hanging down naturally and your upper body bending straight forward.

China? In Chinese, you should put your hands together, place them at your sides, and bow 45 degrees.

Stand up straight and bend down at ninety degrees to bow.

Lean your upper body forward 30 degrees. Etiquette varies from country to country.

1. Aerobic training plan: cardiopulmonary training running.

2 times a week, 20-30 minutes each time, 3-5 km 2: Strength training plan: (the intensity is mastered according to your own situation) 1Jump rope to warm up for 10 minutes.

2.Stretch and stretch.

3.Dumbbell exercises 7 times a week.

4.(times) refers to the amount you can barely accomplish! Day 1 Leg Training Day (High Intensity Leg Training, Good for Hormone Secretion) Dumbbell Squat 10-15RM (times) x3 sets.

Dumbbell straight leg deadlift 10-15rm

Dumbbell scissor squat 10-15rm

Chest training the next day.

Dumbbell chest press 10-12rm (times) x3

Dumbbell wide chest 10-12rm

Dumbbell Bird 10-12rm

Back training on the third day.

Dumbbell Single-Arm Row: 8-12rm (times) x3 Dumbbell Leg Curl Deadlift: 8-10rm

Dumbbell bent row: 8-12rm

Day 4 Shoulder training day.

Seated dumbbell press 10-12rm (times) x3 standing dumbbell side press 10-12rm

Standing dumbbell rowing 10-12rm

Day 5: 2 training days.

Seated dumbbell alternate curl 8-12rm (times) x3 dumbbell hammer curl 8-12rm

Externally rotated dumbbell curl 8-12rm

Day 6 3 training day.

Single Arm Dumbbell Neck Rear Arm Flexion and Extension 8-12rm (times) x3 Dumbbell Bent Arm Flexion and Extension 8-12RM

Narrow grip push-ups 10-15rm

Day 7 Abdominal Training Day.

Sit-ups 15-20RM (times) x3

Supine leg press 15-20rm

Twist sit-ups 12-15rm

12-15rm from both ends

rm"It's English"repetition maximum"The abbreviation of the Chinese translation is"Maximum repetition"。Such as:"6～12rm"That's what it says"Can repeat up to 6 to 12 times of weight"。

The above is for reference only, and you should adjust it according to your own situation when training).

Breakfast 8:00, 250ml of yogurt or milk, appropriate amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, 4 eggs (two whole eggs, two egg whites).

Add meal at 10:00, 2 slices of bread, 1 glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, fruit to taste.

Add a meal at 14:30, two egg whites, a banana, 200ml of milk

Training 16:00, dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, fruit to taste.

Note: High protein, low fat, adequate carbohydrates. Vitamins, minerals in moderation, drink more.

Water. Always keep some bananas or bread and orange juice in your bag to keep you energized. Pay attention to the head in winter.

Keeps warm, helps to grow muscle, and retains heat. The nutritional value of a potato with an egg.

When served with four eggs. Pay attention to warm-up and stretching.

Bodybuilding food: whole grains, boiled potatoes, corn, oatmeal, apples, oranges, peaches, bananas, juices, various vegetables.

vegetables, beans, milk, yogurt, chicken breast, lean beef, fish, eggs (yolks removed).

Should you ask the trainer at the gym... That's more accurate.