アラフォー女子が4週間で過去イチ全身が脂肪燃焼した全身痩せ運動🔥 |お腹痩せ・背中痩せ・足痩せ

You can do it if you do it from the rough side. I'm going to move a lot today, so let's stretch before that. Then sit on the mat and stretch the left side of your body. Inhale and exhale. Make sure you have a good crotch on this side. If you can do it, stretch the lower arm and stretch it towards your armpits, arms, and buttocks. Next, I'll do the other side. If you don't stretch this side, it's hard to use your back. Your body will be out of balance, so you can go back a little and stretch it out. Raise it to the ceiling and return it. Inhale and exhale. Inhale and repeat. First, stretch your armpits and stretch your body before using it. Next, you can relax your back a little more because you can do it in this state. Roll up your back like you're holding a ball and shake your arms left and right. If you look at it from the side, it looks like this. Please bend your stomach as well. Make sure your back and shoulder blades are separated. Stretch and shake a little to loosen your stomach. It's okay to do this slowly, so I'll warm up. I'm going to stand up from here. Put your hands behind your head and inhale and exhale. At this time, make sure your body doesn't fall down and your tailbone is facing down so that the axis doesn't shake. Keep in mind that your ribs don't jump forward. In that state, raise and lower your thighs. It's okay if you can raise your hip joints to 90 degrees. If you can't do it, raise it as much as you can. Now the other side. Exhale and inhale. At this time, make sure your hips don't bend or your ribs don't jump forward. Keep it neutral here and exhale and exhale. Repeat. Is your body shaking left and right? If you can afford it, let's speed it up and do it. Yes, OK. Now, wide squat and raise your knees. Pull your hips back a little and up. Exhale and inhale. It's okay to breathe easily. Pull your hips back a little and make sure your knees don't come out of your toes. Don't bend your hips when you pull your hips down. Keep your stomach up all the time. Let's use abdominal breathing when we go up. Yes, OK. Let's do the other side. Let's look at it from the side. Pull your hips back here and up. You don't have to touch your knees and elbows. Keep in mind that you are shrinking your side ribs. Make sure your hips don't bend and your knees don't come out of your toes as much as possible. Yes, OK. Now, let's do a wide squat. Wide squat and stretch out there. Yes, keep it here. Make sure your hands go far away. Make sure your buttocks don't come out of your buttocks at this time. It works on your inner thighs right under your buttocks. Use your lower body while stretching your side ribs. Oh, that's a lot. Lower your hips as much as you can. Next, let's do the other side. Bend your legs firmly and stretch them. It's hard just to keep your lower body. If it's hard, go up once and bend again. If you do it twice, you can stretch it again. If you can do it, keep your legs like this for a long time. Yes, OK. Next, I'm going to go up and down from here. Bend your axis legs a little and move like you're running here. I'll leave this to you for speed. At this time, pull your elbows back and move your shoulder blades. Don't raise your shoulders. Do it while lowering your shoulders. Straighten your back so that your hips don't shift. Pull your stomach up and repeat. Next, I'm going to do the other side. Let's go to the other side. I'm ready. Let's do it while drinking water. Bend your axis legs a little and do the other side. Use your body as much as you can so that you don't wobble. I want to work on my arms and back by pushing my elbows back. If you have time, speed up and do it. You can speed up at your own pace. Yes, OK. Next. This time, spread your legs. Open wide and bend 90 degrees from there. Bend a little here and draw a semicircle from there. Now the other side. At this time, make sure your hips don't shift. Move your stomach as it is. Yes, OK. Next, the hand is in front. It's like this in front of you, and then you twist it. Twist it and raise your knees as much as you can. Exhale, exhale. At this time, don't raise your shoulders, lower your shoulders and twist them. Let's go as hard as we can here. Twist as much as you can. Raise your legs and twist your stomach. It's going to affect your body. Yes, OK. Next, the other side. Get ready. You can get a lot together, or you can get them together. Yes, then exhale, exhale, exhale. Don't wobble. If your knees are going to hurt, I think it's easier if you bend your knees a little bit. Lower your shoulders. Make sure your buttocks and hips don't come out. The lower abdomen will work on its own. Exhale, exhale, and twist firmly. Twist. Yes, OK. Oh, here we go. Next, bend your knees on the mat. Yes, bend it and do a side plank here. I think it's a little easier than stretching because the knees are still bent. If you're worried about your ribs not falling, pull them up with your hands. If you can, put your hand next to your ear and keep it here. Keep it straight from the top of your head. Lower your shoulders so that they don't go up. Yes, I'll do the other side next. With the awareness that your elbows are right under your shoulders. Yes, exhale here and up. Pull up your ribs so that they don't go down. Pull up your stomach there, too. Don't you have a slanted waist? It's important to keep your waist straight even in this horizontal position. Breathe here. Exhale. Lower your shoulder blades. Breathe there. Don't stop. Let's do our best. Exhale. Yes, OK. Let's move on. Next, let's do a plank. Put your elbows together and put your hands together. Put your feet behind and shake your butt. Exhale. Twist your stomach. If this is difficult, just keep breathing. Shake your butt if you can and twist your back. At this time, don't raise your shoulders. Don't forget to lower your shoulder blades. Yes, OK. Oh, well, this is the last one. Let's do a cat stretch. From four times. Exhale. Curl your back from your tailbone. Breathe in and straighten your spine from your tailbone. After that, stretch your chest forward. Exhale from your tailbone. Be aware of curling your back. Breathe in and stretch. Show your chest to the person in front of you. Exhale. Breathe in. Thank you for your hard work, everyone. Thank you for watching until the end. Just be aware of the position of your ribs and pelvis and your body will change quite quickly. You can use your inner muscles well and it's a big move, so it has an afterburn effect and it's easy to burn fat. It also increases the circulation of the whole body and increases metabolism. Bring it to make a body that is easy to lose weight. This afterburn effect is said to continue until tomorrow. During this period, make sure to get enough water and try to move as much as possible in your daily life. I'm always encouraged by your comments. Thank you very much. If you think you're going to lose weight, please leave a comment. Let's all encourage each other and get over this period of appetite. If you haven't subscribed to the channel yet, please do so. See you in the next video. Bye bye.