Stretching exercise
STEP 1: Sitting posture, one leg bends the knee, two people's crotch is close to each other's thigh, arms are put back, eyes are fixed on each other, pay attention to chest and abdomen, and adjust breathing.
STEP2: Keep the lower body still, inhale, and the shoulders drive the neck to rotate to the right until the shoulders of the two people touch gently, and then return to the initial posture after standing still for 5- 10 seconds.
STEP3: Legs are straight, as shown in the figure, arms are elongated, and two people embrace each other with one hand. Adjust your breathing and feel the stretching of your waist muscles.
Step 4: Continue to bend sideways until the heads of two people are opposite, 10 seconds later, and then return to the initial position. After that, the two exchanged positions and repeated the reorganization.
This set of movements can help you stretch your back, waist and thigh muscles, lay a good foundation for the later movements, and effectively prevent sports strain. It's best to start with this before every exercise!
Abdominal stretching exercise
STEP 1: Boys kneel, knees together, hands on the ground, and try to keep their backs straight. Girls put their whole hips on boys' hips as shown in the picture, and try to sit steady.
STEP2: Boys hold their hands on the ground, and at the same time pay attention to abdomen and keep their bodies balanced. As shown in the picture, the girl's hands stretch back from the head side, her feet step on the ground and lie flat on the boy's back. Hold for 5 seconds, and then move on to the next action.
Step 3: Boys should keep their posture still, breathe evenly, and keep their balance. The girl exhales and closes her abdomen, forcibly lifts her neck upward, stretches her hands and arms forward, stops when she feels that she has reached the limit, and stands still for 5 seconds.
Step 4: Boys exhale and stretch their necks upward. The girl keeps her abdomen tightened, her hands and arms lifted upward, and at the same time, she uses her abdominal strength to lift her upper body and restore her sitting posture.