1. Yoga triangle posture

This triangle posture can stretch the whole body. And this posture can strengthen the leg strength and make the back strong. Turn your body and lean on your head, hips and ankles. The body should stretch like two sides, so you should exercise repeatedly on both sides.

2. Make another triangle pose in yoga.

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This position can open the hip joint, which is a leg stretching exercise before running. Forming a triangle between the front legs, pelvis and arms will make you feel lighter and wider, and you can stretch it wider when exercising. This exercise will exercise your back muscles. If you have a back injury recently, you need to pay attention.

3. Yoga posture in which one leg stretches forward and bends the body.

This posture can strengthen the core muscles and stretch the thigh muscles, back and calves. When the upper body bends forward, the spine will become longer, so straighten the spine. And concentrate on stretching your legs. Grasp the upper body position with both hands and press the sternum forward first.

4. Lateral posture extended from yoga

When doing this position, you will use all your muscles to solve the pain in your shoulders and back and stretch your muscles. Many yoga lovers will increase the intensity of this posture, which is believed to have a therapeutic effect on people with indigestion.

5. Stretch your legs to the wall during yoga.

This position can stretch the neck to the ankle. If you do this position, put your feet on the ground, and then you will feel the muscles of the raised legs stretching and stimulating. Until it becomes stronger and more flexible, you can finish this posture without leaning against the wall.

Turn your ankles when you lie down.

This simple action can help the muscles of the ankle become stronger, and the flexible ankle can reduce the injury caused by exercise. Doing ankle extension can also make the calf stronger.

Second, chasing drama is essential: upper body Pilates

In all Pilates exercises, the concept of center is emphasized. Whether standing, sitting or lying down, the center of the body is the key to maintaining balance. Waist, abdomen, buttocks and buttocks are the central parts of the body. In practice, we should use these centers correctly and give full play to their advantages.

The exercise process is slow, which prolongs the time of muscle control, consumes the energy of all parts of the body to a great extent, and achieves the purpose of reducing fat and shaping.

Grasp the posture of the body, and you can experience the stimulation brought by long-term training.

The stability of abdomen and trunk is the core of Pilates training.

High-intensity neck stretching exercises can strengthen the muscles of the back, abdomen and shoulder.

1. Start posture

Straighten your legs and lie on the mat.

Legs are hip width apart, hands crossed behind your head.

Implementation posture

A took a deep breath and looked up.

The spine is attached to the mat, and the lower limbs remain motionless.

B exhale and keep looking up.

The upper body is completely upward until the position of the legs can be seen, and the head, arms and upper body are raised.

Inhale and lie back on the mat.

Check whether the good player is still holding his head.

D exhale and return to the starting position.

Hands supporting the head are placed at your sides.

3. Number of repetitions

5 times for each group, and 3 groups were repeated.

B If you want faster results, you can increase the exercise time and the number of groups.

4. Tips:

The significance of high-intensity head-up exercise is to increase the flexibility of back and spine joints and strengthen abdominal muscles.

5. Warning:

Incorrect posture will increase the chance of injury.

Third, chasing drama is essential: ankle exercise

1. Lift the dumbbell.

The first step is to tie a light dumbbell with a rope or bandage. Tie the dumbbell to the center of gravity, and lift the dumbbell to make the bandage or rope triangular.

Step two, sit in the chair and hang the bandage on your feet.

The third step is to use the strength of the ankle to lift dumbbells repeatedly. Then change your feet and lift them.

Lift your toes

Step 1: Stand with your feet parallel to the ground.

Step two, lift your ankles and stand on your toes. Hold it for a while before you fall.

The third step is to repeatedly go to the position where you feel tired. This action can also be moved to the calf muscles.

Pat one's toes

Step one, sit in a chair.

The second step is to touch the ground with your forefoot and tap the ground with your toes.

Step 3: Start with 1 min, and tap the ground safely with your ankle. Then increase the flapping time and speed.

Sitting in front of the computer is a good way.

Step 4 keep your feet on the ground

The first step is to put the notebook or book on the ground.

Step 2: Place the forefoot on the book and the hind paw on the ground. If the back sole doesn't touch the ground, change to a thinner notebook.

Step three, lift your feet and make a 90-degree angle with the book.

Step four, keep the posture of lifting for a few seconds and then put down the heel.

Step five, repeat the cycle until you are tired.