3-minute body sculpting yoga warm-up exercises for powerful slimming

　　Warming up the body before exercise fully awakens body energy, softens muscles, makes ligaments elastic, better protects joints and avoids sports injuries. It takes a short time, only 3 minutes ； The movements are simple and easy to learn, suitable for all people ； There are no exercise risks, and it has a lifting effect on the muscles and bones of the whole body. It is an excellent warm-up exercise before each exercise.

　　1. Stay where you are

　　1、exercise method

　　(1) Standing, hold the middle part of the plastic rope in front of your hands, with your hands shoulder-width apart.

　　(2) Keep your legs on the spot and raise your arms parallel to the ground.

　　(3) Don't stop while walking with your legs on the spot, continue to raise your arms upwards and perpendicular to the ground, then bring your arms parallel to the ground and reset.

　　2. Number of exercises : Repeat 6 to 8 times.

　　3. Warm reminder : Use chest breathing or natural breathing throughout the whole process.

　　2. Knee Bend and Stretch Exercises

　　1. Exercise methods

　　(1) Spread your legs about two shoulder widths apart, with your toes pointing outwards. Hold the middle part of the plastic rope in front of your hands, with your hands slightly wider than shoulder width apart.

　　(2) Turn your left and right toes to the right at the same time, and your body and hips will also turn to the right. Raise your arms so that they are vertical to the ground.

　　(3) Inhale, extend your hands as high as possible, extend your spine, stretch your armpits, lower your shoulders and bend your right knee to squat.

　　(4) Turn your body back, exhale, put your hands down, and do the same exercise on the other side. After doing 6 to 8 sets, you will find that your shoulders are obviously flexible and your back is slightly warm.

　　2. Number of exercises : Repeat 6 to 8 groups.

　　3. Side waist stretching exercise

　　1. Exercise methods

　　(1) Spread your legs about two shoulder widths apart, with your toes pointing slightly outward. Hold both ends of the rope with both hands and the width of your legs apart.

　　(2) Inhale, raise your hands above your head, stretch upward, and keep your ears away from your shoulders.

　　(3) Exhale, drive your upper body to bend to the right with your arms, bend your elbow with your right hand and push your hip outward, and pull the rope as tight as possible outward and upward with your left hand, so that both the body and the rope feel tight.

　　(4) Inhale, straighten your right hand, and use waist strength to drive your body back to normal. Do the same exercise on the other side. After repeating 4-6 groups, you will feel that your waist is obviously stretched.

　　2. Number of exercises : Repeat 4 to 6 groups.

　　4. Twisting movement

　　1. Exercise methods

　　(1) Keep your feet slightly wider than shoulder-width apart, with your toes facing forward, and hold the rope with your hands slightly wider than shoulder-width apart.

　　(2) Inhale, raise your arms parallel to the ground, and look ahead.

　　(3) Exhale, your body drives your hands to twist to the right and back, twisting to the limit.

　　(4) Continue to pull your right hand back, and your left hand can be slightly bent.

　　(5) Inhale, return your body to a straight position, exhale, and do the same exercise on the other side. After 6 to 8 sets, you will feel that your entire lower back is completely flexible.

　　2. Number of exercises : Repeat 6 to 8 groups.

　　5. Balance Puppet

　　1. Exercise methods

　　(1) Step on the rope at the center of your right foot and hold both ends of the rope with both hands.

　　(2) Inhale, stand up straight and perpendicular to the ground, exhale, and push your right foot outward to release the rope.

　　(3) Inhale, gradually raise your legs, pull your hands inward and upward, and feel that your toes are pointing up or toward you.

　　(4) Exhale, push your right leg on the rope and lift it back and up. Stand straight and feel the tension in the posterior ligament and right hip. Repeat 4 to 6 groups, then switch to the other side and do the same exercises for 4 to 6 groups. The number on the left and right sides must be the same, otherwise your body will feel slightly weightless.

　　2. Number of exercises : Repeat 4 to 6 groups.