1, back kick action
Lie prone on the yoga mat, hold your arms on the ground, kneel on one knee, lift the other leg, keep the level of suspension, and hook your legs back and forth. A set of movements is 15-25 times, step by step according to your personal endurance.
Step 2 lift your legs
Lie flat on the yoga mat, hold your chest high, keep your head balanced with your hands, then put your legs together, lift your legs high, and lift your legs to an angle perpendicular to your body. Action is 15-25 times as a group.
3. Abdominal muscle exercise
Put your arms on the yoga mat, put your knees together and kneel on it with the yoga mat as the fulcrum. Your calves and feet are close together and intertwined. After that, the arm supported on the yoga mat becomes left palm support-right palm support-and circulates back to two forearm supports 15-25 times.
4. Balance training
Sit on the yoga mat with your hips as the fulcrum, wrap your legs together and keep your feet away from the yoga mat. After balance, keep the horizontal ends of your arms straight and buckle them with your palms, then your left elbow touches the ground and your right elbow touches the ground alternately. Pay attention to keep your feet away from the yoga mat. If you find it difficult, you can try to keep your balance with your waist and abdomen strength.
Step 5 sit and kick
Similarly, the hips are balanced on the yoga mat, and the horizontal ends of the arms are buckled with the palms. When you master the balance, kick your legs forward from the bent state. Finally, you keep the balance for 3 seconds, one action ends, and a group of actions 15-25.
Step 6 kick your side
Lying on your side on the yoga mat, one elbow is close to the yoga mat to support your head for balance, and the other hand supports the yoga mat. Lift your legs at a 90-degree angle, then click on the ground in front of your thighs, then return to the 90-degree angle and click on the ground in the back of your thighs. Keep this action 15-25 times, and adjust the number of exercises according to personal acceptance.
Precautions:
1, these six movements are carried out in turn, and each group has about 15-25 movements, which are adjusted according to their body reception. Each group can have 15 in the first week, 20 in the second week and 25 in the third week.
2. Remember to stretch before and after exercise. The whole routine will last about 5 minutes. Remember to stick to it every day.
3, you have to remember that a good figure is made, and it is impossible to see the results on the first day. Girls should insist! Come on! !