1, kick forward and backward.

First, put your hands on your hips, and then kick back. The range of kicking can reach the maximum range of joint activity as much as possible, and you can practice most muscles of gluteal muscles, including muscles in the rear thigh group and some muscles below the lumbar spine. Keep your upper body vertical, kick slowly, kick slowly, and don't rub the ground. Do it 10 to 15 times in a row, and you can kick your leg to the back of your body.

2. Kick the back.

Repeat the same action to the side and back, each group 10 to 15 times, and do 2 to 3 groups. At this time, the lateral gluteal muscles and some lateral psoas muscles are trained.

3. Kick to the right.

Finally, kick your leg to the right side of your body, pay attention to straighten your leg and try to kick it to the maximum extent.

Benefits of back kick:

1, which helps to grow taller.

Regular post-kick exercises in a scientific way can help us improve our grades obviously. Kicking exercise can effectively stimulate the further growth and development of body bones, and effectively alleviate the distress of many friends who are short. At the same time, it is necessary to master scientific and healthy back kick practice methods, and blind and wrong contact methods are definitely not desirable.

2. Strengthen bones and improve toughness.

Many middle-aged and elderly people often have the problem of bone degeneration because they are getting older. They often have problems with joint pain. As soon as the weather changes, they get sore. Doing proper kicking exercises can greatly enhance the flexibility of our bones. Strengthen the problem of bone deterioration caused by bone mass reduction and reduce the frequency of various orthopedic diseases.

3. Enhance the balance function of the human body.

Kicking exercise can also effectively enhance the balance ability of our body, especially for those children who are still in the developing stage, which can effectively stimulate the balanced development of the left and right brains. Regular and moderate back kick exercise can also make our brain in a relatively excited physiological state, which has a very good effect on improving our memory ability and weakening memory decline.

4. Reduce fat and shape. ?

Friends who are troubled by obesity can try this kind of exercise to help them shape a better body state and achieve the purpose of reducing fat content. Kicking is a very good way to lose weight. If operated in a scientific and correct way, the basal metabolic capacity can be improved. At the end of the day, the amount of fat burned in our body is greatly increased, which helps to keep slim.