Yoga 4 Type specializes in upper body obesity,

If you are worrying about the fat on the upper body, then this movement would no longer for you, but the. The simple motion combines yoga and Pilates movements, can exercise the arms, chest, shoulders and back, so that your upper body the perfect curve of rapid recovery.

Sideways mermaid-style

Action:

1, practitioners sit on the edge of the floor or mat,Put a folded towel on your left. Quan Qi left leg on the front, will be placed behind the right leg, so that the legs can relax on the floor. To maintain body balance.

2, will put a towel on his left hand, fingers to the left, elbow to keep a straight line, but not too much force. The direction of the right arm extended to the top of the head, palm to the left, stretching his right arm. At this time of deep breathing to keep the buttocks are on the floor or a mat, stretch the body, but be careful not to lean one side, his left hand on the decline, and the body tilt to the left as far as possible.

3, breath, left arm back together with the towel, the body back to its original position.This action exercises the shoulder in the side and rear, each repeated eight to 10 times, then change the direction of re-doing.

Forearm Support Type

Action:

1, right hand holding 3 to 5 kg dumbbell toward the left side to lie down and prop up the body with his left hand, elbow and arm into a vertical, palms flat on the mat. Qu left leg, the right leg extended, so that one side of the body on the floor.

2, hip,The body into a straight line from head to toe. Force the body to the right arm raised, hands washed before. Then maintain this position, your right arm from his chest to bring up to point to the ceiling, with shoulders vertically.

3, put down his right arm. This action exercises in the side and rear shoulders, chest on the side. Each doing 6 to 8 times, to keep the arm still raised, then change the direction of re-doing.

Push-pull push-type effect

Action:

1, forward style kneeling on the mat, hand and shoulder, perpendicular to fingertips on the floor, the body into a straight line from scratch to the knee.

2, bending elbow, crank, body bent down to chest touch the ground. At this time in restoring the original movements when stretching arm, sitting on your heels, replace the arm extended forward.

3, back to its original position.This action exercises the chest, front shoulders, triceps. The same action 8 to 10 times.

Lift right shoulder angle

Action:

1, left and right, each carrying 3 to 5 kilograms of dumbbell, palm relative, kneeling on the floor, feet close to the floor. Tightening gluteus, chest, shoulders relaxed so.

2, the arms raised, into the diagonal, and shoulder high, palm relative.

3, will be put to the initial position of the arm. This action exercises in front of the shoulder.

Also in sports, you need 10 to 12 minutes of warm-up, rotational shoulder and elbow. Set of movements according to the provisions of the order, each action in the rest 30 seconds. Done later, if you want to increase the degree of difficulty, you can do it again. This set of exercise at least twice a week can be done alone, but also can be used as a "normal" projects.