Warm-up exercise beforehand &; Single arm support action

skill

Warm-up exercise beforehand: stretch your hands and hold the gymnastics ball. Raise your arms to chest height, then gradually extend your arms upward until they are close to your ears, and at the same time, your gait will move from the original convergence to shoulder width. This step lasts about three minutes.

One-arm support action: exercise parts: shoulder, leg muscles and posterior hip muscles.

Lie on your side on the gymnastics mat and support your body with your arms close to the ground. Similarly, the leg close to the ground bends backward, and the other leg keeps a distance of 45 degrees from the ground. Then, the other arm slowly lifted from the side, staring at the fingertip of this hand. Because this action will be a little more difficult, so just stick to it for about 20 seconds, and then do it again on the other side, one round trip.

Abdominal muscle tightening ball practice &; Karate posture

skill

Abdominal Muscle Tightening Exercise: Exercise position: Abdominal muscles, thigh muscles and arm muscles sit on the ground, support the whole body with hips, and gradually raise your feet, which is 10- 15 cm away from the ground. Hold the gymnastics ball tightly with both hands, and then do sideways movements to the left or right.

Karate posture:

Exercise site: upper arm muscles, shoulders, inner thigh muscles and hip muscles.

Legs are separated by two shoulder-width distances, feet are 45 degrees outward, and then squat. And his hands are bent and fixed on his chest. This action has a good effect on tightening the inner thigh muscles and hip muscles. Each action lasts for 20 seconds and can be repeated 5- 10 times.