Open the waist: In fact, open the waist is to constantly practice the movement of the lower waist. In the case of vertical body, stretching backwards to the maximum extent and keeping it for a period of time as far as possible has reached the flexibility of stretching the waist.
Waist swing: Waist swing is to continuously and repeatedly complete the rapid and large-scale backward stretching action when the body is vertical. Exhale and bend to the maximum, and the neck is relaxed and thrown to the chest; Inhale, raise your head, lean back to the maximum, relax your neck and throw it back. Complete the whole set of actions as quickly and coherently as possible. You can do 15-20 at a time, and then finish it step by step.
Waist washing: Waist washing is a circular movement in which the arms and upper body draw circles to the left or right to drive the waist to rotate. Washing the waist is one of the important actions in waist skill training. Increase the circle as much as possible, thus increasing the waist washing. Waist washing has a large range, mainly training to improve the flexibility of the waist.
Wave: From ankle joint, knee joint, hip joint to spine, do wave bending movement one by one. It is divided into front and back wave waist, side wave waist, big wave and small wave.