First, take a step sideways.
1, this action can stretch the adductor and abductor muscles of the buttocks;
2. Standing posture, the feet are slightly wider than the hips, the hips and knees are bent backwards, and the toes are forward;
3. Take a quick step to the left, move the center of gravity to the left, and close your right foot. When you are about to touch your left foot, continue to take a step to the left, keep a straight line and repeat the action just now;
4. Take about 8- 12 steps and change to another sideslip step.
Second, take a step.
1, this action can improve the flexibility of lower limb muscles;
2. Standing posture, the feet are slightly wider than the hips, the right foot quickly crosses forward and walks to the left, and then the left foot is slightly wider than the hips;
3. Next, step your right foot backwards and turn left. The left foot is slightly wider than the hip, continue to stride to the left, keep a straight line and repeat the cross step;
4. Take step 8- 12 and change to another direction.
Third, backwardness.
1, this action can activate and stretch gluteal flexors and abdominal muscles;
2, standing posture, feet apart slightly wider than hips;
3. Take a step back, about 8- 12 steps, and then go in the opposite direction;
4, this action needs to pay attention to the safety of the surrounding environment, with parents or professionals around to protect.
Fourth, the knees are stretched to the chest.
1, this action is mainly to stretch the waist and leg muscles;
2. Stand with your feet shoulder width apart, lift your left leg, put your hands on your knees and try to get close to your chest. In this process, keep your body upright and don't bend;
3. Hold 1-2 seconds before putting it down. Take a step forward and change your other leg.
4. Span about 8- 12 steps.
Five, rotary lunge
1, this action is mainly to stretch the muscles of the upper body;
2. Stand with your feet shoulder width apart, raise your hands horizontally, stride forward with your left foot and squat down in a lunge;
3. Then keep the lower body still, turn the upper body to the right, return to the original position after turning to the maximum position 1-2 seconds, change your right leg forward after getting up, squat down and lunge left, and repeat the previous actions;
4. Span about 8- 12 steps.
Six, straight kick
1, this action can stretch hamstring muscles and activate hip flexors;
2. Stand with your feet shoulder width apart, raise your right hand horizontally, palm down, lift your left leg straight, and kick your toes against the palm of your right hand;
3. Then return to the standing position, switch to the other side, lift your left hand horizontally, lift your right leg straight, and return to the original position after the palm of your left hand touches it;
4. Repeat 8- 12 times.
Seven, run after kicking.
1, this action can stretch the muscles in the front of the leg;
2. Stand with your feet slightly apart, run forward, and try to contact your hips with your heels;
3. Run 8- 12 steps and then run back to the starting point in the opposite direction.
Eight, jumping and stretching
1, this action is a full-body stretching action;
2. Stand with your feet slightly apart, take a step forward with your left foot, then lift your right leg and jump up, while keeping your left hand straight;
3. After landing, change to the other side to raise your hand and lift your legs and jump;
4. Repeat the jumping and stretching for 8- 12 times.
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