Kneel on the bed and keep your arms and thighs vertical. Exhale, bend your right leg forward, arch your spine upward, lower your head and try to keep your nose close to your knees. Hold this position and hold your breath for 6 seconds. Inhale, lift your right leg up, bend your knees, look up, stretch your feet forward, and point your toes in the direction of your head. The spine bends downward. Hold this position for 6 seconds. Repeat 3 times. Switch legs and do it three times.
Efficacy: balance the nervous system, enhance the control and balance of the body, and make the leg muscles more slender.
2. Bow style.
Lie prone, bend your knees, keep your heels close to your hips, and grab your ankles with both hands. Inhale, hunch your back and lift your feet, and lift your head and chest together. Hold your breath for six seconds and look up. Exhale, slowly lower your legs, chest and head and return to the starting position. Then relax. Practice for 5 rounds.
Efficacy: it is beneficial to the spine and waist joints, and the abdominal muscles and internal organs are massaged.
3, push grinding type.
Sit with your legs apart and stretch forward. Lock your fingers and imagine yourself holding the handle of the stone mill. Exhale, bend forward and lean forward. Push to the right, inhale and lean back as far as possible, push back. Exercise around the waist, ten times clockwise and ten times counterclockwise.
Efficacy: Exercise waist muscles, adjust the regularity of the whole menstrual cycle, and can also be used for postpartum recovery.
The head is upside down.
Bend your legs, sit on your legs, lean forward, and support two crankshafts on the ground to form a triangle with your body shape. Lift your hips, your thighs are perpendicular to the ground, then put your head in the triangle and put your head in your hands. Straighten your feet, point your toes to the ground, and slowly move your legs to your head until your back is perpendicular to the ground. Tighten your abdomen, push your hips back, exhale, lift your legs, bend your knees, and your thighs are parallel to the ground. Inhale, straighten your feet, extend your toes upward, and put your legs together to form a vertical line. After holding 1 min, slowly return to the initial action along the original road.
Efficacy: Exercise legs, buttocks and abdomen, and reduce fat.
5. Triangle stretching.
Straighten your legs, spread them about two shoulders wide, and lift your arms up to shoulder height. The upper body bends to the back of the right leg, the left hand is placed behind the right palm, the right arm is straight, the head looks at the fingertip of the right hand, and the left arm is in a straight line with the right shoulder. After a few seconds, return to the initial action.
Efficacy: used for obese people in the legs.