Push your shoulders down against the buttress.
Press your arms straight down against the wall, feel the extension of the lower back side of the armpit, and do it with breathing for about 10 times.
Function: Promote the waist, tighten the muscles of hands, and have the effect of slimming the upper body.
Tip: Before practicing, it is best to stretch your body. This is a warm-up and it is not easy to get hurt.
Side leg compression
This is the most basic stretching action of sports. Stop for a while every time you stretch to the maximum. Take a deep breath and do 8 ~ 15 dynamic movements with your breath. When stretching to the maximum, stop and wait for 8 ~ 15 breaths.
Function: tighten the muscles inside and outside the thigh to achieve the purpose of * * * stovepipe.
Tip: In this movement, it is easy to have legs that are not straight and lean forward. Therefore, in the process of practice, we should keep the toes supporting the abduction of the legs. leg press should try his best to push his hips directly to the front of his body, fold his left arm, and lift his right arm up to the back of his head. At the same time, press your legs to your shoulders and gradually increase the amplitude until your toes can touch the back of your head.
Positive pressure tube
Straighten your back, bend over and keep your balance. Do 8 ~ 15 dynamic movements with breathing, and straighten your back as far as possible.
Function: Stretch the inner thigh muscles, increase their flexibility, and increase the aesthetic feeling of lines from waist to toe.
Tip: At the same time, according to the flexibility of the body, you can touch your toes with your elbow, forehead or even chin in turn. This will have a good effect. MM who loves beauty may wish to have a try!
Sit wide-angle a
The pelvis is stable, the hips are close to the ground, the knees are close to the ground, alternating left and right, and the hands are extended in the direction of the opposite foot. When the extension reaches the maximum, stop and wait for 8 breaths.
Function: The hip joint can be fully opened, which can correct the distortion of pelvis. Stretch the muscles inside the thigh to increase its flexibility. Increase the aesthetic feeling of lines from waist to toe. Fully stretch the back to improve spinal distortion.
Tip: When stretching left and right, remember to keep your spine straight, keep your knees and toes up, and don't press your head too low. The neck should be in line with the spine.
Sit at wide angle C.
Hands or elbows touch the ground, lumbar vertebrae are at the top, and pelvis rotates forward. Complete 8 breaths.
Function: Try to be close to the ground and feel the stretching of the waist and the stretching of the muscles inside the legs.
Tip: Try to keep your abdomen, chest and head on the ground. The spine must be kept straight during the whole process. Keep this posture for about 4 to 12 breaths or more, and practice only when you feel comfortable, and the effect will be better.
Lift your legs.
The left leg is straight to the ground, the pelvis is straight, and the knee joint behind the right leg is on the outside of the body. When exhaling, the knee joint moves in a straight direction, and when inhaling, it resumes to complete 1 breath. When the stretching reaches the maximum, stop for a minute, adjust your breathing, and continue to do it in another direction.
Function: Effectively eliminate edema, exercise thigh muscles and achieve the effect of stovepipe.
Tip: Don't put it down immediately after you finish, keep your prepared posture, put your legs together, stretch straight up into the air, don't bend your knees, and jump on your toes. Hold on for 3 minutes, and then slowly put it down. After the above actions, the whole leg will be a little sore, remember to give it a good * * *! !