1, training
On the basis of aerobic exercise, strengthen hip and leg strength exercises, such as 30 minutes of aerobic exercise (running, swimming and jumping exercises)+15 minutes of hip and leg exercises (the following six movements are recommended).
Leg lifting after plate support
Action essentials:
1, arms bent to both sides, legs straight and alternately lifted, abdomen closed;
2, the forearm supports the body, and the forefoot points to the ground to avoid elbow support;
3. Keep your back straight, breathe naturally and breathe through your nose.
Action items: every 1 time for 30s, and repeat 1-3 times.
Support the crossed rear swing leg (left/right)
Action essentials:
1, legs straight, abdomen in, exhale upward, inhale downward;
2. Open your arms wider than your shoulders, point your toes on the ground, support your body with your hands, and breathe naturally;
3. The left leg swings right and left, the back is straight, and the cycle is completed.
Action: exchange legs and repeat the last action for 30 seconds.
Kneeling sideways kick (left/right)
Action essentials:
1, kneel on the mat, support your body with your hands, exhale upwards and inhale downwards;
2. Keep your back straight, bend your right leg sideways and push it straight parallel to the ground;
3. Open your arms wider than your shoulders, tighten your abdomen and keep breathing naturally.
Action: exchange legs and repeat the last action for 30 seconds.
Supine gluteal bridge
Action essentials:
1, lie on your back on the mat, bend your legs and feet to the ground, and keep breathing naturally;
2. The hips forcibly cut the body into a straight line and the back is straight;
3. Keep the abdomen tight, keep the shoulder blades close to the ground, exhale upwards and inhale downwards.
Action items: every 1 time for 30s, and repeat 1-3 times.
Clamping leg opening and closing (left/right)
Action essentials:
1, the left leg bends to the ground, and the right leg opens upwards and then closes downwards;
2, lying on the mat, right hand akimbo, left hand straight forward;
3. Keep your abdomen tight, your back straight, exhale upwards and inhale downwards.
Action: exchange legs and repeat the last action for 30 seconds.