Relax deep stiffness muscles! Self-made tennis rollers to solve lower body obesity

Sitting in the office for a long time, and don’t have time to exercise, The butt will seem to be getting bigger and bigger. In fact, the lower body obesity may be caused by the stiffness of the hips. Sitting for a long time will gradually accumulate muscle stiffness, and even the whole body will become stiff over time. But as long as you use tennis to make your own "stretching ball sleeve", you can soften the lower body and improve the obesity problem!

Many people think that if you want to improve your body's flexibility, you need to do more stretching exercises. However, if you stretch your muscles while your muscles are stiff, it is easy to fail to get a firm stretch due to pain. Therefore, the first thing to prescribe the right medicine is to stretch the stiff muscles. To this end, Hatta Nagko specially created the "stretching ball sleeve" relaxation exercise. Using the "stretching ball sleeve" can stretch the deep muscles close to the bones, restore the original softness of the muscles, and increase the range of motion of the joints.

["Stretch the ball sleeve" do this]

Prepare materials

4 hard tennis balls, 3 rubber bands (or hair ties), 1 pair of thick socks.

step

Put the tennis balls one by one in the thick socks. After all the 4 balls are in place, squeeze a little bit so that there is no gap between the ball and the ball, tie the opening with a rubber band and then "stretch the ball sleeve" to complete.

【"Stretching Ball Set" Buttocks Relaxation Exercise】

If the hip muscles become stiff, the movable range of the hip joints will become narrow, which may result in waist twisting. The gluteus maximus is the largest muscle in the human body. People with incorrect daily postures, insufficient exercise, and excessive stress can use the "stretching ball sleeve" to stretch well before going to bed.

step

1 Lay the "stretch ball sleeve" horizontally on the floor, support your hands behind your back, sit on your hips on the "stretch ball sleeve", bend your knees, and move your body forward and back so that the "stretch ball sleeve" rolls under the hips, back and forth About 10 times. You can slightly change the position to relax and stretch the entire hip muscles.

2 Using the "stretch ball sleeve", place it diagonally on the left side in an outward horoscope, with both hands supporting behind, sit on one side of the hip on the "stretch ball sleeve", bend your knees, and let your body tilt and move The "stretch ball sleeve" rolls under the hips, back and forth about 10 times. Then place the "stretch ball sleeve" to the right half and repeat the same action.

["Stretching Ball Set" Leg Relaxation Exercise]

If the muscles of the legs are stretched in a balanced way, it can promote the circulation of blood and lymph in the lower body. Eiko Hata especially recommends people who are prone to edema in their calves, who often wear high heels and flat feet.

step

1 Lay the "stretch ball sleeve" horizontally on the floor, with both hands supporting your back, place the left half of the thigh on the "stretch ball sleeve", move the leg back and forth, and make the "stretch ball sleeve" roll down and back and forth About 10 times. Next, move the legs left and right to ease the muscles on the side. After about 10 times of back and forth, place the "stretch ball sleeve" to the right half and repeat the same movement.

2 Repeat the first step above on the inside of the knee, calf, and heel. When using the "stretching ball sleeve" on the calf and heel, you can use your hands to moderately pressing from top to bottom to enhance the stretching effect.

3 Lay the "stretch ball sleeve" horizontally on the floor, kneel and sit with both hands supporting the body to lean forward, place your legs below the knees on the "stretch ball sleeve", and keep your legs suspended from touching the ground, let the "stretch ball" Roll the sleeve from under the knee to between the toes, back and forth about 10 times.