1. Stand with your thumbs together and your hands hanging at your sides. Tighten the navel. Fingertips relax.
2. While inhaling, raise your hands, perpendicular to the ceiling, put your fingertips together, tighten your navel and look at the ceiling.
3. While exhaling, bend over and put your hands on the front and outside of your feet. If you feel tired, you can bend your knees slightly.
4. Hands and ground. While inhaling, put your right foot between your hands, straighten your left foot, put it behind your body, and press your toes hard. Close your navel, exhale, lift your face, press your hips down, and take five deep breaths.
5. land on your left knee and straighten up while inhaling. Head up, hands up, perpendicular to the ceiling. While exhaling, retract your navel, put your right heel on your hip, and take five deep breaths.
6. While exhaling, put your hands on the ground, and put your right foot and left foot together. While exhaling, arch your hips, contract your navel and take deep breaths for 5 times. Pay attention to heel close to the ground.
7. Switch left and right feet and repeat step 4.
8. Switch left and right feet and repeat step 5.
9. Repeat step 6.
10. Kneel on the floor. Lean back with your hands parallel to the center of your feet. Inhale and tighten your hips at the same time, with your chest facing the ceiling. Slowly lower your head and take five deep breaths.
1 1. Inhale and put your hands in front of your body. Hips up, body at right angles. While exhaling, tighten your navel and stretch your back muscles.
12, repeat step 6.
13, straighten up. Inhale, hold your legs with your hands, and your body is triangular. Face forward and stretch your back muscles.
14. When exhaling, put your hands on the floor outside your feet. Tighten the navel.
15, while inhaling, straighten your body, perpendicular to the ground, straighten your hands, point to the ceiling, and look at your fingertips.
16. Put your hands at your sides when exhaling. It's done.
A relaxing night.
Doing five minutes of exercise before going to bed every day can not only relieve physical fatigue, but also make you sleep better and lose weight unconsciously.
1, plate your feet, exhale deeply, stretch your hands forward, and gradually get your head close to the floor. The key to this action is to stretch the spine.
2. While inhaling, straighten your upper body. While inhaling, support your left hand at your sides, raise your right hand and stretch your right body. Face and chest to the ceiling, fingers straight.
3. Keep your body straight when inhaling. Repeat the same action on the reverse side.
4. Keep your upper body straight when inhaling. Then exhale, with your hands behind your back and your head hanging slowly behind your back.
5. Keep your upper body straight when inhaling. After exhaling, extend your left foot to one side of your body, bend forward to the left, and put your hands on the ground. Relax your head and neck and take five deep breaths.
6. Keep your upper body straight when inhaling. After exhaling, hold your left ankle with your left hand and straighten your right hand high. Facing the ceiling.
7. Keep your upper body straight when inhaling. The action of fig. 5 are repeated in that opposite direction.
8. Keep your upper body straight when inhaling. The action of fig. 6 is repeated in the opposite direction.
9. Keep your upper body straight when inhaling. Exhale and lie on the floor. Support your back with your hands, lift your feet and put your toes in front of your head. Take five deep breaths and put your legs back when you exhale.
10, lying on the ground. Inhale and tuck your knees in your hands. Take five deep breaths, hold your breath and put your legs back in place.
1 1- 1, while breathing naturally, put your hands under your hips. Exhale and support your body with your elbows.
1 1-2, hang your head slowly. Let your head touch the ground. Take five deep breaths.
12. Inhale, restore the head and return to the original position. While exhaling, bend your knees and hold your feet from the inside with your hands. Take five deep breaths.
13 While inhaling, support your hips and back with your knees. Put your hands behind your back and shake hands Take five deep breaths. When exhaling, put your hands on your sides and let your back touch the ground.
14 While inhaling, put your arms around your knees. Take five deep breaths.
Good practice, fuck,