Flying swallow or arch bridge is one of the ways of functional exercise. In order to strengthen the exercise of neck and back muscles, flying swallow refers to prone bed. Put your arms at your sides, straighten your legs, and then lift your head, upper limbs and lower limbs hard. Don't bend your elbows and knees, but always keep straight, like a flying swallow.

Arch-bridge type means to support your feet, elbows and head on the bed at five o'clock, with your waist, back, buttocks and lower limbs slightly stressed to stand away from the bed surface, and to rest in a supine position when you feel tired, and to exercise repeatedly according to this method.

Hip rotation:

Legs apart, slightly wider than shoulders, hands on hips, breathing evenly. With the waist as the central axis, the buttocks rotate horizontally clockwise first, and then counterclockwise in the same way, with the speed from slow to fast and the rotation range from small to large, and so on 10 ~ 20 times. Pay attention to the fact that the upper body should be basically upright, the waist should move with the rotation of the crotch, and the body should not lean forward and backward too much.

Alternate blood attack: legs open, shoulder-width, legs slightly bent, arms naturally drooping, half clenched. Turn left waist first, then turn right waist. At the same time, the arms naturally swing back and forth with the left and right rotation of the waist, and with the power of the swing, the hands alternately beat the back and abdomen in tandem, and the maximum power can be determined as appropriate, and it is done for about 30 times continuously.

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