Precautions for using elastic belt: 1. Before tying the knot at the end, it is necessary to tie the knot at the end of elastic belt to make it a stable point when holding. Please refer to the following instructions for the knotting method.
1 2. talcum powder helps to restore elasticity: if you don't use it for a long time, elastic belt elasticity will decrease. If it has been more than a week, you need to apply a proper amount of talcum powder evenly on the elastic belt before using it. 3. Discard any damage: If any damage is found on the edge of elastic belt, please discard it immediately to avoid accidents during use.
1 Raise the flag.
This action can comprehensively strengthen the whole body muscles, especially the core muscles and arms. Focus on training the core muscle group effect and build vest line. The number of repetitions is 15.
Let's go: 1. Hold both ends of elastic belt with both hands, firmly clamp the knot in the jaws, step on the middle of elastic belt with your left foot, and put the stable knot on your chest.
2. Keep your posture and lunge with your right foot to the side.
3. Turn right, at the same time, push your hands out at shoulder height, pay attention to the pelvis and keep it for about 2 seconds. Resume the starting action and repeat the action 1 to 2, *** 15 times. Change your posture, step on elastic belt with your right foot, turn left and push out elastic belt, *** 15 times.
Tips? Keep your navel pushed to your spine and keep your body straight. ? The position of the pelvis should remain the same.
2-plate support
This action can strengthen the muscles of the whole body, but it requires high core strength and should be done according to one's ability. Focus on training core muscles to enhance physical stability. Repetition times 15 times.
Let's go: 1. Kneel on the yoga mat, hold both ends of elastic belt in your right hand, put the stable knot in the tiger's mouth, put it on your chest, step on the middle of elastic belt with your left foot, and let elastic belt pass between your feet.
2. After lifting the left foot bracket.
Before holding your right hand, straighten the elastic band between your feet for about 2 seconds. Resume the start action, and repeat action 2 about 15 times. Support elastic belt with his right foot, and tie a knot with his left hand. The action is repeated about 15 times.
Tips? This action needs the help of a yoga mat. ? When the navel is pushed to the spine. ? The action emphasizes balance and needs to be completed slowly, and cannot be rushed.
3 neck movement backwards
Urban people often play smart phones and use computers for a long time, which leads to shoulder and neck muscle strain. Strengthening shoulder and neck muscles helps to reduce shoulder and neck strain. Focus on training shoulder effect to relieve shoulder and neck pain. Repetition times 15 times.
Let's go: 1. Grasp the stable knot at one end and the middle of the elastic band with both hands, and bypass the elastic band to the occipital position.
2. Hold the position of the belt with both hands, use the neck strength to move the head back a little, and tighten the chin for about 2 seconds. Relax your neck, return to the starting action, and repeat the action 1 to 2, about 15 times.
Tips? Tie a strong knot in front of the elastic band. ? Control your shoulders to press down, and never shrink up.
4 pull with both hands
This action can not only exercise the back, but also trim the arm muscles and thigh muscles, killing two birds with one stone. Focus on training the back effect to beautify the lines of hands and back. Repeat 15 times.
Let's go: 1. Hold the stable knots at both ends of elastic belt with both hands at the palm root position, with the right foot in front of the middle section of elastic belt and both hands at the waist position.
2. Use the upper arm muscles to pull the elastic band slightly higher than the waist, keeping the shoulders relaxed and the back straight. Resume the start action, and repeat action 2 about 15 times.
Tips? When the navel is pushed to the spine. ? Relax your shoulders.
Book information ◎ This article is taken from the book Light Sports Anytime and Anywhere published by Wang Junping (Duck) Skylight, a famous coach of Hong Kong team. Wang Junping (Duck), who was selected as one of the top 10 outstanding fitness coaches in Hong Kong for three times, made great achievements in No Woman Turn Over. With years of experience, she has designed 94 kinds of light sports for office workers who sit day and night, and taught you to use household items, such as chairs, tables, beds, water bottles, books, towels and elastic bands. Eliminate shoulder and neck pain and trim the waist. Choose the combination that suits you best from the 94-style light exercise, so that you are no longer limited by time and space, and you can build a healthy body and beautiful posture anywhere. What are you waiting for? Please click here for book information.