This set of gymnastics can awaken all the bones and muscles of the body and correct the crooked body. In addition, after learning this set of gymnastics, no matter what actions you do, you can drive your bones to move and look elegant and natural. When doing gymnastics, each movement lasts 5-6 seconds, and one gymnastics movement lasts 1 minute.
First, stretching &; Contraction (tightening the waist will make the body more agile)
The purpose of this gymnastics is to reduce the burden on shoulders, make hand movements easier and increase the agility of movements. It also has the effect of reducing swelling and binding waist. When doing gymnastics, don't forget to focus on the bones, shift the focus to the side where the body stretches, and make the whole body C-shaped. It feels as if you are stretching your side abdomen instead of your arm. Interact left and right, but if you think which side is easier to do, do it for a long time.
Pay attention to the action:
1. Stand with your feet waist-width, and focus on your right foot. When exhaling, raise your mouth, stretch your right hand and contract your left abdomen at the same time. Feel the right rib and pelvis pull apart, and the left rib and pelvis close together. When you stretch your left side.
Tired of working in the office, I sit in a chair and do gymnastics! Basically the same as the last section. Put your hands behind your head, move your body weight to the hips on the stretching side, and stretch the side abdomen.
Second, the bow&; Anti-warping
It can help the bones and muscles from the waist down to the lower abdomen and buttocks to be softer, and make the nine movements of the legs more relaxed and flexible. In addition, it has the effect of tightening the lower abdomen and stretching the back. When doing this gymnastics, sit up straight and land on your hands and knees. Then subconsciously move the pelvis and spine. When you bow, the spine moves to the inside of your body, and when you turn around, it turns to your back. The back bones are driven to move from bottom to top in sequence. These two actions alternate.
Pay attention to the action:
1. Put your hands and knees on the ground. While exhaling, turn your spine to the inside of your body and arch your back. The secret of doing this gymnastics is to start from the pelvis, affect the back and move the bones up conveniently.
2. This time, while inhaling, raise the spine, slowly and deliberately stretch the spine, so that the whole back is upturned. Stretch to the neck bone. When the chest is upside down, it feels like it is swollen and round. Turn back to the scapula.
Third, distortion.
When twisting the body, the foot as the positioning axis can't move, only the body part above the pelvic joint can be twisted. Practice this gymnastics well and ensure that you are full of energy. In addition, it can correct the distortion of the chest and the skew of the back and increase the balance of the body. At the same time, it also has the effect of removing fat from back and abdomen. The key point of this gymnastics is that the fulcrum does not move, just like twisting the back bone from the bottom until it can't be twisted any more. As for the method of breathing, it is inhaled through the nose and spit out through the mouth. When you get used to it, exhale through your nose instead.
Pay attention to the action:
Take the right pelvic passage as the fulcrum, exhale, and twist the upper body to the right to the end. I feel that my back bone is twisted from bottom to top. Move all the way to the shoulder and neck, as if to put your face on your right shoulder. So is the left. If it's difficult to do it there, do more.