First of all, hold the handle on one foot and be careful not to entangle it. After stretching once, put the other side on the other foot. Although you can do it on a yoga mat, it is recommended to do it on a slightly slippery wooden floor because your feet open and close more. Please find your own convenient way to do it.
The first trick: it works here >> Strengthen the backbone &; Shape waist line, correct pelvis and shape beautiful legs.
Slow motion: (one step for 4 seconds) ×8 times
Quick action: (2 seconds per step) ×8 times.
1- 1: Put a elastic belt on your feet. Lift your heels and cross at your ankles. Hands stuck in the middle of elastic belt, hands stretched out to make a gesture of "Long live". Hold your chest out and straighten your arms. Be careful not to open your knees too outward. )
1-2: Spread your legs and stretch the muscles inside your thighs. Keep your center of gravity stable and your back straight. Be careful not to bend your knees. Repeat each step 4~8 times)
The second trick: it works here >> shoulders, breasts, pelvis and legs.
Slow motion: (one step for 4 seconds) ×8 times
Quick action: (2 seconds per step) ×8 times.
2- 1: Toe up, pull both ends of your hands about waist distance, and pull your elbows back. Keep your back straight, hold your chest out and stimulate your back muscles.
2-2: Hands straight, feet open. Be careful not to bend your back, arms and knees. (Repeat each step for 4~8 times)
The third measure: it works here >> Strengthen the backbone &; Shape waist line, correct pelvis and shape beautiful legs.
Slow motion: (one step for 4 seconds) ×8 times
Quick action: (2 seconds per step) ×8 times.
3- 1: Hold elastic belt with both hands at a great distance in the middle, and put your arms over your head. Keep your knees straight and your right foot slightly raised. Keep your back straight.
3-2: Move your left foot and separate your feet. Be careful not to bend your knees.
The fourth measure: It works here >> Tighten the whole body and strengthen the trunk &; Sculpture waist line
Slow motion: (one step for 4 seconds) ×8 times
Quick action: (2 seconds per step) ×8 times.
4- 1: put your feet together, bend your knees and open your feet. Hold elastic belt in your mouth with your right hand, reach over your head, and press the ground with your left hand. When the body bends to the left, you can feel the right abdomen stretching.
4-2: Raise your upper body, keep your back straight, and put your hands in a "long live" posture. Chest out, feet open. Be careful not to bend your elbows and knees. Repeat each step 4 ~ 8 times.
The fifth measure: It works here >> Shoulder, correct pelvis and shape beautiful legs.
Slow motion: (one step for 4 seconds) ×8 times
Quick action: (2 seconds per step) ×8 times.
5- 1: Cross your right feet and get as close to your body as possible. Left foot, knees up, hips and heels slightly raised. Reach out your right hand, touch the ground with your left hand, and keep your balance.
5-2: While the left foot crosses the right knee, the right hand extends over the top of the head. Please be careful not to tilt at this time. Remember to keep your upper body facing forward. Pay attention to the muscles around the inner thigh and pelvis when moving your left foot. Repeat each step 4~8 times).
The sixth trick: It works here >> Tighten your whole body and strengthen your trunk &; Sculpture waist line
Slow motion: (one step for 4 seconds) ×8 times
Quick action: (2 seconds per step) ×8 times.
6- 1: straighten your right hand over your head backwards, bend your upper body forward and straighten your left hand forward at the same time. (Please be careful not to let your hips leave the ground)
6-2: The upper body is turned up, and the hands are in a "long live" posture. At this time, the lower body is fixed, and only the upper body rotates. (Repeat each step for 4~8 times)
The seventh trick: It works here >> Tighten the whole body and strengthen the trunk &; Sculpture waist line
Slow motion: (one step for 4 seconds) ×8 times
Quick action: (2 seconds per step) ×8 times.
7- 1: The left knee is bent and the right leg is straight and close to the ground. The whole upper body faces to the left, and both hands are straight forward. At this time, the thumb should be up (pay attention to keep the pelvis stable and don't lean forward).
7-2: The right foot crosses the left knee and moves forward. At the same time, the upper body turns right. Be careful not to be influenced by the reaction and repeat it.
7-3: Return the right foot to its original position, keep both arms at the same height, and at the same time, the upper body falls from the shoulder to the right. (Go back to 7-2 and continue. Repeat each step 4~8 times). Go back to item 4 and proceed in the opposite direction.
The eighth trick: It works here >> Correct pelvis and shape beautiful legs.
Slow motion: (one step for 4 seconds) ×8 times
Quick action: (2 seconds per step) ×8 times.
8- 1: Wrap elastic belt around his back and press elastic belt with both hands to support his body. Keep your knees and ankles straight, and turn your right foot to the left like a semicircle.
8-2: Keep your back straight, be careful not to be affected by the reaction force, and return your right foot to its original position like a semicircle.
8-3: Change your left foot this time and do the same. (consciously turn the pelvis and stimulate the lateral abdominal muscles. Go back to 8-2 and move on. Repeat each step 4~8 times)
The ninth trick: It works here >> Strengthen the backbone &; Shape waist line, correct pelvis and shape beautiful legs.
Slow motion: (one step for 4 seconds) ×8 times
Quick action: (2 seconds per step) ×8 times.
9- 1: Lie down on your right side, with your right hand supporting your head, and your left hand stuck in the middle of elastic belt, and straighten up obliquely. Keep your right knee bent to achieve balance, while keeping your left knee and toes straight and lifting up as much as possible.
9-2: Straighten your left foot and put it down. Be careful not to be influenced by the reaction force, and keep the upper body and legs in a straight line. (Repeat each step for 4~8 times)
The tenth trick: It works here >> Strengthen the backbone &; Shape waistline and legs.
Slow motion: (one step for 4 seconds) ×8 times
Quick action: (2 seconds per step) ×8 times.
10- 1: Hold elastic belt forward with your left hand and extend your left leg backward. You must stretch your muscles consciously. Be careful not to let your outstretched arm touch the ground. Be careful not to bend your arm. )
10-2: Left foot extends forward, back touches the ground, and left hand extends backward. Keep your head close to the ground and do it at intervals like stretching. )
The tenth trick, NG, demonstrates that the knees are bent back, the upper body is bent forward and the arms are bent forward. These actions will not get the stretchiNG effect, ng! (Repeat each step for 4~8 times)
The tenth trick
The tenth trick, NG, demonstrates that the knees are bent back, the upper body is bent forward and the arms are bent forward. These actions will not get the stretchiNG effect, ng! (Repeat each step for 4~8 times)
Eleventh trick: It works here >> Shoulder, abdomen and trunk &; Shape waist line, correct pelvis and shape beautiful legs.
Slow motion: (one step for 4 seconds) ×8 times
Quick action: (2 seconds per step) ×8 times.
This time, raise your left foot as high as possible, and the toes of your bent left foot are up. Hold elastic belt's left hand, straighten it obliquely upwards, and stretch the flank. NG before your hands or feet are straight! (Repeat each step 4~8 times) Go back to item 9 and switch to the other side.