Mu Xiyan has always had her own set of dietary rules for fitness exercise, so she has maintained a good figure of 173 cm and 52 kg for so many years, and has an enviable six-pack abs, she revealed that the secret recipe for maintaining abs is lamb.
Mu Xiyan said: "In fact, I have seen some reports a long time ago, saying that L-carnitine is a kind of amino acid, which can convert fat into the energy needed for exercise, which has a great effect on muscle gain and fat loss, but it is not just a supplement, the key is that you must first carry out a period of aerobic exercise, there is no free lunch under the sky, you have to have muscle, give me obedient exercise!" 」
Mu Xiyan is very particular about what she eats into her stomach, and to maintain a good figure, "7 points rely on eating, 3 points rely on movement is the same law." Mu Xiyan said that her intake of protein is mainly meat, but to avoid fat and offal, mainly chicken, seafood, beef lean meat, mutton, pork fat is high, try not to eat when losing weight. You should also never eat desserts, snacks and exquisite processed foods, and try to eat the original shape of the food.
Mu Xiyan maintains 3 to 5 times a week of exercise, mainly doing aerobic exercise, each exercise for at least 40 minutes, yoga, brisk walking, jogging, treadmill can be, after exercise to do a good job of stretching exercise, even if there is no effort to do the exercise of training the abdominal muscles, as long as the body fat declines, the abdominal muscles will also appear.
Moo Hee-yeon concluded by sharing these 4 yoga poses that can be done in bed
1. Angle posture
As one of the simplest bed yoga poses, the angled pose is perfect for opening your hips and relaxing.
Let's try it:
Start with a comfortable sitting position and insert the sciatic bone into the mat
Bend your knees when you close your feet
Once you have done this, check your spine. Extend from the seat to the top of the head, taking care to gently keep your shoulders away from your ears
From here, you have several options: you may want to place your thumb between the soles of your feet and let the rest of your fingers wrap around the outside of your feet. In this pose, you can breathe into the pose and gently open your feet as you would in a book with each exhale
The second change is to wrap all 10 fingers around the toes. Inhale, elongate the spine, and on exhale, bend the elbow to fold forward
With this posture, it is easy to create an inappropriate tension in the neck. Therefore, be gentle with yourself and your body. The purpose of bench press yoga is to be comfortable: no pain, no exertion!
2. Stretch sideways in a sitting position
This sitting sideways stretch can be practiced almost anywhere, but it's especially important for bedridden yoga!
Start in a sitting position with your legs crossed or extended forward
Keep your seat secure. If you start lifting from one side or the other, not only will you get no benefit from the stretch, but you will also compromise the integrity of the posture
When you're ready, suck your arms over your head
On exhalation, place one hand on the bed on the side of the body
Keep your other arm straight and start leaning sideways, looking toward the ceiling
When exhaling, allow yourself to deepen the side extension, remembering that you are struggling to reach a certain length, so do not dump it on the bed
3. Seated cat style
As you can see, comfortable seating is the basis for many of these bed-based yoga poses. However, instead of opening the hips or stretching the sides, this series of gentle movements creates space in the chest, back and neck.
Start with a neutral spine and sit comfortably
On inhale, gently extend your chest and chin forward to form a comfortable arch of your spine
On exhalation, turn around and tuck your chin into your chest
Continue to breathe in these poses for a few rounds
If it feels OK, you can also add a spinal circle here
4. Cat and dog style
First enter the neutral position
Make sure the shoulders are just above the wrist and that the hips are in line with the knees
Open your fingers and tie your hands to the yoga mat
Walk forward when moving the seat backwards in the direction of the heel
Actively extend your arms as you gently place your forehead on the yoga mat
Continue to pull your hips back
After holding for a few minutes, place the seat on your heel and extend your knees to stand firm and pose