Exercise parts: shoulders, thighs, buttocks.
1. Stand naturally, separate your feet, and do abdominal breathing for 3 times to gradually calm down your mood.
2. Raise your hands forward to shoulder height, fingers together, palms down; The muscles of the shoulders and upper back are tight, and the arms are stretched forward as far as possible; Keep your neck straight, don't bend forward with the extension of your arms, and pay attention to avoid hunchback.
3. After breathing smoothly, stand on tiptoe and only touch the ground with your toes to support your whole body; If you can't keep your balance in this position, you can keep your heel off the ground first.
4. After three abdominal breaths, hold your chest and abdomen, face forward, and keep the whole upper body upright. At the same time, your knees bend, your body sinks slowly, and your hips sit down. Get down? Shape until the thigh is parallel to the ground.
5. After holding for 30 seconds, return to the starting position and repeat for 3 times after breathing smoothly.
Second, the eagle standing on one foot.
Exercise parts: shoulders, back, thighs, buttocks.
1, stand naturally, put your legs together, look forward, do abdominal breathing for 3 times, and imagine that you are an eagle who just flew back to rest.
2, the right arm is on the bed, and the arms are crossed on the chest; After taking a deep breath, bend your elbows and keep your palms facing each other. If you can't completely touch the palm of your hand, you can touch your fingertips first, and then relax after further stretching your back muscles? High five? Yes
3. After the body is stable, lift the left leg and bypass it from the front side of the right leg, and stop the back of the left foot to the right calf; Knees slightly bent, upper body slightly forward, hips slightly backward, the whole body's center of gravity on the right leg; If standing on one foot can't keep your body stable, your left toe can touch the ground to keep balance.
4. Breathe smoothly. After maintaining this posture 1 min, change the left leg to support the body and repeat the above actions.
5, do 3 times on each side, pay attention to keep the upper body straight, don't hunch.
Third, stand on one foot and bow.
Exercise parts: back, waist and abdomen, thighs and buttocks.
1. Stand naturally, with your feet shoulder-width, look forward and do abdominal breathing for 3 times.
2. Lift the right leg backward, grab the right ankle with your right hand behind your back to help stabilize your body, and support your body with your left leg; Leg and right arm? Bow? Shape, chest out.
3. Raise your left hand forward to shoulder height and take a deep breath after balancing your body; Stretch your arm forward as far as possible, and continue to lift your right leg with your right hand until your thigh makes a 45-degree angle with the ground. The whole body is like a bow with full strings.
4. When the legs are raised, the upper body leans forward, but the arms always keep straight forward; If the right leg can't reach this height, try to raise it as high as possible.
5. Don't bow your head in front of you and keep your back muscles tight. After maintaining this posture 1 min, change the right leg to support the body, raise the left leg high, and repeat the above actions.
6. Do it 3 times on each side. Don't be too reluctant when lifting your legs. Trembling is a sign of overstretching.
Fourth, stand on the balance beam.
Exercise parts: shoulders, waist and abdomen, thighs.
1, the body stands naturally, the feet are staggered and the right foot is in front; Look straight ahead, chest out and abdomen in, and do abdominal breathing three times.
2, the arm is straight, and the big arm is close to the ear; Hands palms facing each other, ten fingers clasped on the top of the head, index finger straight, other fingers bent and locked with each other.
3. Tighten the muscles of the shoulders and buttocks, take the buttocks as the axis, lean forward the body and arms, and lift the right leg upward until the whole body is parallel to the ground in a straight line; Stretch your arms forward as far as possible, face down, abdomen tightened, the tip of your right foot straight back, and all your weight is supported by your left leg. The whole looks like a balance beam in a sports competition.
4. Keep this posture 1 min, then change your right leg to support your body and repeat the above actions.
5. Do it 3 times on each side. Pay attention to keep your arms and legs parallel to the ground, don't droop, and be sure to be in a straight line with your waist and abdomen, otherwise you can't exercise your shoulders and thighs.