Platform entry
Exercise site: core, whole body
Consequence of wrong practice: injury to waist and shoulders.
1. Abdominal and hip tightening
2. Lift the thoracic spine upward to stabilize the shoulders.
3. The head, back and buttocks are in a straight line.
4. Lift your neck, look at the ground and breathe evenly.
People with scapulohumeral periarthritis, tennis elbow, scoliosis, lumbar disc herniation and osteoporosis are not recommended to do this action.
sit-up
Exercise site: the consequences of abdominal exercise: cervical spondylosis, lumbar disc herniation.
1. Avoid neck force. Start with the abdomen, for example, touch the abdomen with your hand, and exert yourself first.
2. Stick your back tightly on the ground, then stand up with your body, feel the strength of your abdomen, and slowly fall down. As long as your shoulder blades land, your abdomen remains tight.
3. Keep your eyes on the direction of your hand, get up and exhale, and fall down and inhale.
Hip bridge
Exercise area: buttocks
Consequences of wrong exercises: insufficient exercise, backache.
1. Legs are shoulder-width, starting from the heel and lifting the waist, buttocks and chest in turn.
2. When lifting the buttocks, the calf is perpendicular to the ground, and the knee should not be buckled. It is a straight line from knee to chest. Relax your shoulders and neck.
3. Abdomen, exhale when lifting, and cooperate with positioning. Inhale and fall slowly.
Squat down with bare hands
Exercise area: hips and front of legs.
Consequences of wrong exercises: flat feet and lateral meniscus wear of knee joint.
1. First of all, what does it feel like to stand with your back straight and your upper limbs straight, and what does it feel like to squat?
2. Open your knees to your toes, put your feet on the ground, and put your center of gravity on the outside of your heel. Try not to cross your toes.
3. Hold your shoulders with both hands and level the ground. Hip-friendly, stand up straight, and keep your abdomen and legs in a straight line.