First of all, hands

The hand is the protagonist of the whole body display. Rhyme practice is very important. Keep practicing every day. Hands: The model's hands should be soft, so press them evenly from time to time.

Second, the neck

1, sitting or standing, turn your head to the maximum and draw a circle, alternating clockwise and counterclockwise.

2. Cross your hands behind your head, put your chin on your chest, then press your hands down and raise your head back. 5- 10 times per minute.

Third, the abdomen

Bend your knees, put your feet flat on the floor, contract your back forward with your abdominal muscles, then sit up straight, and then lay your body flat on the floor for 8 times in a row.

Fourth, the chest

There are two simple ways to exercise your chest: one is to sit in a chair, hold the table with both hands, open your shoulders as far as possible, hold your chest out for 6 seconds, and repeat 3 ~ 6 times. The other is to hold both ends of the towel with both hands, stretch your arms horizontally, straighten the towel hard, relax, and then straighten it again, and do it 10 ~ 15 times.

Verb (short for verb) buttock

Hip pressing, hip pressing is to open the hip bone to the maximum extent. Many people don't pay attention to the practice of crotch, so it is difficult to open the crotch to the greatest extent. During the presentation, there was a publicity saying that the crotch was in place and the angle was not in place. The basic training of hip pressing can solve this problem well.

Six, legs

Leg press leg press is divided into positive pressure, counter pressure, lateral pressure and lower pressure; Leg press's aim is to keep his legs straight and spread out. However, we middle-aged and elderly people are generally not trained in the early stage of modeling, and our age has passed the developmental stage, and our bones are basically fixed. Under such circumstances, leg press has become the most difficult stage.