First of all, keep your legs apart, keep your body standing, squat slowly, lean forward slowly, bend your knees slightly, be careful not to exceed your toes, squat backwards, and extend your arms backwards. This action is to accumulate strength for the later action.
Jump your legs up quickly, straighten your legs, bend your arms, put them behind your head, swing up, and hold your head.
Number of exercise groups: 3-5 groups, 8- 10 times in each group.
Coach tip:
Inhale when bending down, and exhale when jumping up. Always tighten the core parts during exercise and control the center of gravity to be stable.
Tip: Bathing in warm water can relieve fatigue. Taking a hot bath before going to bed can eliminate the fatigue of the day and make you fall asleep easily. The water temperature should not be too high, and it should be 35℃~45℃ to relax the muscles and joints of the whole body and accelerate blood circulation. Bathing time should not be too long, just take a bath for 20 minutes and take a shower for 3~5 minutes.
Action 2: Swing your legs after lying prone.
Body prone on the ground, legs at 90 degrees to the ground, feet on the ground, arms straight, supported on the ground.
Tighten the target muscle, slowly lift one leg backward, lift it off the ground, raise the ground as high as possible, straighten it, and keep it in this state 15-30 seconds, then change the other leg to exercise, pay attention to the essentials of the action, and repeat this action for 3-5 groups.
Number of exercise groups: 3-5 groups, 8- 10 times in each group.
Coach tip: keep the abdominal core tight. Pay attention to keep the center of gravity on the central axis of the body during the action.