Lateral bending exercise of waist
1. Keep your body straight and your feet open. Hands behind your head.
2, the body from the front to the left and right sides, each 1 time.
3. Bend to the maximum during each exercise, and then keep still.
Detoxification effect:
It is a comprehensive exercise for the muscles of the lumbar spine, thoracic vertebrae and back, which can help alleviate many problems in the back. In particular, it can improve the strength and mobility of the waist and has a certain shaping effect on the side of the abdomen.
Detoxification remarks:
1, the upper body is sideways, and the lower limbs are as still as possible. Practice for about 20 seconds on each side and do 2-6 groups of exercises.
2. Morning and evening 1 time.
Waist stretching exercise
Detoxification effect:
It also has a certain exercise effect on the shoulders. In addition, it is a comprehensive exercise for the muscles of the lumbar spine and back, which can alleviate many problems in the back and improve the strength and mobility of the waist.
Detoxification essentials:
Spread your feet and lean forward.
Put your hand out.
The body leaned forward; Keep your body still for about 20 seconds at a time.
Alternate left and right, do it 3-5 times.
Detoxification remarks:
Lean forward, chest out and waist down.
Do it every night 1 time.
Knee and ankle movements
Half squat exercise
Detoxification essentials:
First, stand up straight, with your feet about 15-20cm apart and your toes facing forward.
Hands naturally droop into akimbo, head held high, waist tightened.
Bend down from your knees and squat for half. The body drops about 10- 15 cm, and stands still for about 10-30 minutes.
Detoxification effect: This is a very good comprehensive knee exercise, which can effectively improve the knee's ability, relieve some uncomfortable feelings, such as knee pain and ligament strain, and also has a very good treatment and rehabilitation effect on knee joint diseases.
Detoxification remarks:
Sit still, lean your hips back and try to keep your knees below your toes.
Do it every night 1 time.
Lift heel practice
Stand up straight, feet slightly apart, toes forward.
Hands droop naturally or are fixed by supporting the back of the chair.
Click on your toes, lift your heels, stay still or slowly put them down.
Hold for about 10 minute or lift and put it down 100 times.
Detoxification effect: it is a comprehensive exercise for ankles, which can effectively improve the ability of both ankles and treat foot diseases such as hallux valgus, toe pain and diabetic foot.
Detoxification remarks:
Keep your body straight and try to raise your heels. Pay attention to your hand just to keep balance, don't use force.
Every morning and evening 1 time.