Step 1: The posture of this station. Open your feet shoulder-width apart, inhale, tuck in and hold your hips, pull the towel with your hands, keep it slightly wider than your shoulders, tighten it, and straighten your hands shoulder-height and parallel to the ground.
Step 2: Keep your chest stable, turn right first, keep your shoulders balanced when turning, and don't hunch over. The rotation angle can be determined according to the individual's physical condition, and the rotation range can be gradually increased.
Step 3: Go to the middle after you finish, then turn left and repeat 3-5 times.
When pulling the towel sideways, just turn it to the level that you can bear, then gradually increase the difficulty, let the waist turn to the back, and keep this movement still. When doing this action, keep your toes and knees forward and don't turn your back.
2. Stand and bend down.
Step 1: basic station. Open your feet slightly wider than your shoulders, inhale and close your hips, and put your hands on your thighs.
Step 2: From the right, look straight ahead, lower your upper body to the right, slide your right hand against your thigh, keep your shoulders balanced, and don't lean forward until you reach your personal limit.
Step 3: Go back to the middle and switch to the left to continue.
The hand on the side bending can hold the dumbbell again to strengthen the downward pull. According to the individual's ability, the rotation range can be determined. The better the softness, the more backward it can be.
Step 3 sit down and turn around
Step 1: Basic sitting posture, with straight back, head and neck raised, shoulders relaxed and abdomen contracted.
Step 2: Hold the tissue paper box or other substitutes with both hands, first turn right, put the tissue paper box on the ground, stay for about 10- 15 seconds, return to the middle, then turn left and repeat for 3-5 times. After continuous training, the paper box can be placed far away.
4. Turn the lower part of the knee to the outside and lie on your back.
Sit on your knees, turn your knees outward, put your hips on the floor, and then slowly lean back until you are completely supine, with your left and right hands naturally at your sides.
5. Grab both ankles and look up at your navel.
Hold your ankles with both hands, look up at your navel when inhaling, hold your breath after inhaling, then exhale to relax your body, adjust your breathing, straighten your feet, and you can fall asleep.
Precautions: When lifting your feet and raising your head, pay attention to the waist and knees close to the ground.
6. Sit left and right and twist the thin waist method
Basic actions: First, make good use of the seats around you and give up one-third of the chairs. Chest out, back straight, eyes straight ahead, thighs and calves at 90 degrees, and your body should be in a tight state! After finishing the above basic skills, we will start our left and right rotation!
Twist to the left: After completing the basic movements, then grab the left armrest of the chair with your right hand, grab the right armrest of the chair with your left hand, and cross your hands on your chest! The back is still straight, pay attention to this time, the thigh should still be kept at 90 degrees and cannot be bent! Shoulders sink, inhale, and descend.
The chest and shoulders remain the same. At this time, the head and waist slowly turn left together, and pay attention to the strength of the waist and abdomen. The farther back you look, the better!
Turn to the right: After stopping for 30 breaths, you should use the same movements and steps, just turn to different directions, keep it for half a minute, and finally turn left and right until your waist feels sore!
Note: Pay attention to ensure the stability of the lower body when twisting. At the same time, the back should be straight, the eyes should look straight ahead, and the thighs and calves should form a right angle. When twisting the waist, you should cooperate with the upper abdominal breathing method to make the waist-thinning effect better and more obvious!