Course features: collimation, posture adjustment and fast girth.
Course duration: 7 days for the first phase, every day 19:30-2 1:00.
Personal course objectives: strengthen strength, correct leg shape and close circumference.
The first class is mainly about course introduction and total relaxation. Accessories: foam shaft.
Upright principle: relax the whole body and establish a correct habit of exerting force.
Do all relaxation exercises 25 times each (one is rolling back and forth), and keep the head, shoulders and neck stretched during this process.
1. plantar relaxation
The sole of the foot rolls back and forth on the foam shaft, and the center of gravity is on the rolling leg.
Step 2 relax your legs
Leg release is divided into three sections, the achilles tendon is about 10 cm behind the knee, and the front and rear release and the left and right release are done in sections.
Release back and forth: the foam shaft rolls back and forth in the interval, and the elbow is slightly bent back and clamped inward to support the body to leave the ground.
Somatsu: Roll hard from outside to inside, similar to rolling noodles.
Step 3 relax your thighs
Release the front side of the thigh: the body lies flat on the ground, the release leg is pressed upright on the foam shaft, and the instep is flat on the ground. The other leg bends and presses the ground, elbows support the ground, and rolls the foam shaft back and forth.
Lateral thigh relaxation: lying flat on the ground, elbows or hands on the ground, shoulders and neck extended. The lower side is the foam shaft to release the side pressure of the leg, and the foot leaves the ground. Legs bent, feet on the ground in front. Roll the foam shaft in the direction of the car body.
Release the inner thigh: lie on your side, straighten one leg, and put your instep flat on the ground. On the other side, the inner side of the thigh presses the foam shaft, which is perpendicular to the thigh and the elbow supports the ground to roll left and right.
Step 4 relax your hips
Lie on your side, legs slightly bent, feet on the ground, elbows on the ground, roll the foam shaft back and forth, and the root of your thigh rolls to the rear of your hip.
Step 5 release your arms
Lying on your side, one arm is placed on the foam shaft, the head and neck pillow is relaxed on the arm, and the body drives the foam shaft to roll.
Relax your back
Rolling area: from the lower back spine to the cervical spine.
Lie flat on the ground, put the foam shaft behind the lumbar spine, step on the ground with your feet and put your hands behind your neck.
When rolled up, elbows are spread outward and hips are pushed up (similar to hip bridge). When rolling down, put your elbows away and lean up slightly, similar to sit-ups.
Practice breathing after relaxing.
Vest line breathing, 3 breaths, 5 breaths. Rib suction, back suction and shoulder suction.
Breathing extends to the back. Practice abdominal muscles and find rectus abdominis and transverse abdominis.
Auxiliary exercises:
Cat-and-bull style, with both hands on the ground (double fists on the ground to upgrade practice), knees pointing to the ground, feet back to the ground, and feet pushing back hard when knees are uncomfortable. Push the shoulders and back up to the highest position, relax the head and neck down, look at the navel with your eyes and the coccyx down. Inhale and push your back up; Exhale, keep your back above, tighten your abdomen and exhale in one breath. Ten are a group, and each group has a rest.