1) Sit on the mat with long legs, bend your right knee, step on the inside of your left thigh with the sole of your right foot, push out your left heel, put your hands at your sides naturally, keep your back straight, and look straight ahead.
2) Inhale, grab the left calf with both hands, bend the waist, press down as far as possible, feel the stretching of the ligaments in the back and legs, keep the natural breathing action for about 10~20 breaths, and then change the other foot to repeat the action just now.
Efficacy: This action can help you tighten the muscles of the legs and lower abdomen, stretch the ligaments of the legs, enhance the flexibility of the body, prevent fat from accumulating in the waist and legs, and achieve the effect of stovepipe and waist.
1) Put your right foot flat on the mat, put your hands on your sides, straighten your left foot backwards, and stick your instep on the mat.
2) Inhale, twist the upper body to the right, look back to the right, feel the stretching of the back, then twist the upper body to the left, look back to the left, and keep breathing naturally for about 10~20 breaths.
3) Straighten up, hold your hands on the ground, bend over, stick your chest to your thighs, touch your forehead, and keep breathing naturally. Keep breathing for about 10~20 breaths, and then change the other foot to repeat the action just now.
Efficacy: this action can help you tighten the muscles of the lower abdomen, prevent fat accumulation and achieve the purpose of slimming.
1) Lie prone on the mat, with your palms naturally on your sides, your instep on the ground, and your body naturally relaxed.
2) Inhale and straighten your body muscles, press your waist and abdomen hard, lift your legs and upper body, keep breathing naturally, and keep breathing for about 10~20 times, then slowly lower and then lift.