Time: Keep it for 2 minutes.

Action standard: After a person lies on the yoga mat, his hands are propped up at 90 degrees, his legs are close together, and his abdomen is slightly exerted, so he can't shrug his shoulders.

Slender legs

Time: hold 1 min.

Action standard: the heel is all on the ground, the legs can't bend, and you should be able to feel the legs stretching.

Youmajia line

Time: Keep it for 2 minutes.

Action standard: stand up, don't shrug, don't collapse. This action has an effect on the whole body training, especially the waist strength. Long-term exercise can make a vest line!

Thin shoulders and thin back

Time: Keep it for 3 minutes.

Action standard: after lying on the yoga mat, arch your hips, stretch your hands forward to the farthest, keep your legs vertical, move your body's center of gravity backward, and push your hips hard.

Thin waist and thin arms

Time: 65438+ 0 minutes on both sides.

Action standard: the front legs are bent to the ground, the rear legs are straight to the ground, and the hands are lifted up to stretch the muscles of the whole body, especially the waist and arms.

Increase the width of the hip prosthesis.

Time: Keep the left and right legs 1 min.

Action standard: the whole crotch should sink as far as possible, and the front and rear legs should be stretched well.