Swing rhythmically and stand up to exercise abdominal muscles.
The movement of abdominal muscles when standing, through the rhythmic left and right swing of the body pelvis, * * * all abdominal muscles. The key in the training process is to keep the upper body stretched upward, and the ribs are on the same level as the table.
1 Stand up straight, spread your feet, and hold your crotch with your hands. Keep the foot still, cross the pelvis left and right, inject strength into the shoulder opposite to the pelvic protrusion direction, increase the range of motion, consciously exercise the pelvis and ribs, and repeat the exercise for 20 times.
2. Behind the pelvic syncline. Move forward obliquely. Exchange exercises from left to right, and the waist bone protrudes as far as possible to the outside. Avoid shaking the upper body left and right, and try to keep the feeling of stretching upwards. Put your hands on your waist and feel the movement of your pelvis. Repeat the exercise 20 times.
Simple rhythm, arm stretching
Stretch your arms, eliminate slack and fat, and make your arms firm and elastic. At the same time * * * scapula, eliminate shoulder pain.
1 Stand up straight with your legs open, and the distance between your feet is slightly wider than your shoulders. Raise your arms to shoulder height, reach one hand to one side of your body, and then pull the other side back, one up and one down, one left and one right, and repeat the operation. Imagine someone patting you on the shoulder behind you and finding the feeling of arm movement. Repeat 20 times.
Keep your arms shoulder height, rotate your left arm and right arm at the same time, and draw a circle with your thumb down, up and back. Consciously exercise the scapula and rotate it back and forth. * * * Back muscles that lack exercise at ordinary times can relieve shoulder stiffness. Do 20 exercises left and right.
Cross movement, bold movement of bone joints
Cross-sports aim at female physique, cultivate slim and compact figure, aim at joint movement, drive leg muscles, and consciously accelerate the slimming of lower body.
1, lying on the ground, with the lower elbow touching the ground and the upper elbow bending upward. Bend your knee, and the upper knee will fall in front of your body. When the upper arm falls, the big leg and the small leg extend backward, repeating for 20 times and exchanging left and right.
Lying on the ground on the same side, the lower elbow touches the ground to support the body and maintain balance. Put your hands on your waist. Cross your feet and bend your knees. When the knee is bent, the heel should be as close to the hip as possible, and practice it 20 times repeatedly, and the opposite direction is the same.
Continuous sleep abdominal exercises
The simplest abdominal muscle exercise, * * * deep abdominal muscles, to achieve slim waist.
1 Lie on your back with your legs together and your hands behind your head. Exhale slowly, hold your head with your hands, and lift your shoulders as far as possible to form a space between your chest and neck. Practice 20 times repeatedly.
Keep your shoulders up, and at the same time, lift one leg, bend your knees and draw your chest closer. Then return to the original action, lift the same leg again and straighten it directly on it. The two movements are a group, and each leg is practiced for 6 times, and the opposite direction is the same.
Lie on your back and spread your legs. Put one hand behind your head and the other arm directly above your head. While keeping the shoulder up, the other arm extends along the leg and moves the abdominal muscles in an oblique direction. Repeat the construction 9 times, and do the same action in the opposite direction.
Put your right foot above your left foot, cross your feet and go straight down. When the shoulders are raised, the knees bend and extend towards the elbows. The double * * * fork direction exchange exercise was performed 10 times each.
Starting from the posture of legs open, the upper body is lifted and twisted to the left, and the left leg is lifted and extended to the right elbow. Consciously cross practice, both sides 10 times.
Basic jumping motion
After muscle exercise, cooperate with aerobic exercise to integrate the body and relax the tired muscles.
1 hand, legs jump wide, arms fall and feet close. This continuous jumping exercise.
Take one leg as the axis, leg press the knee in the opposite direction, and then slowly retreat 1 step, with the graceful movements of the arm.
Legs up, bones and joints boldly move.
Exercise the flexibility of joints and joints and the sense of overall balance through leg press. It has a good lifting effect on the trunk and buttocks.
1 As the body jumps, the thighs are lifted forward and backward in different directions. While jumping, bend your knees and raise your legs as high as possible.
2 the same jumping action, legs up, knees bent, arms open up.
Elegant ballet movements, body integration and homing.
Carry out the whole body muscles, integrate the body with ballet movements, relax the nerves and calm down the body.
Toes outward, heels inward, legs crossed back and forth. Gently lift your arms, elbows and wrists above your head. Keep jumping like this. Landing legs open, arms straight to the horizontal direction, waist drooping, toes outward. Then jump again, cross your legs and put down your arms. Continuous labor, pay attention to constantly blowing the head and chest, expanding the chest and stretching the neckline.