1, Superman is promoted

Lying on the ground, limbs empty, abdominal force; Put a yoga ball between your legs and extend your limbs outward. When inhaling, step up the yoga ball, lift your hands, legs and chest to make it fly, hold it for 10 second, and exhale slowly to restore relaxation; Breathe one group at a time, do as many groups as possible in one minute, but try to keep the movement at a constant speed and slowly.

2. Is the golden rooster independent?

Put your feet together and stretch out your arms when inhaling, keeping them as wide as your hips; Exhale, lift one foot to make it perpendicular to the other, and keep the golden rooster independent posture; Keep the abdomen close to the spine, take a deep breath for 5 times, and continue with the other leg; Repeat this action in one minute.

3. Swimming on the Pilates mat?

The arms are stretched forward, and the stress on the neck is kept in a straight line with the spine, so that the limbs and chest are suspended; At the beginning of "swimming", the left arm and right leg are a unit and lifted at the same time, and so on, and the right arm and right leg alternate; This action lasts for one minute. It's best not to be too fast and keep it slow.

4. bend your knees?

Hold dumbbells in both hands, legs slightly forked, hip-width, keep knees bent, lean forward, make your back parallel to the ground, and hang your arms shoulder-width; When exhaling, bend your arms and pull the dumbbell to your chest. Pay attention to keep the small arm still and the big arm moving. When inhaling, put down the dumbbell, hang your hands, bend over and bend into a group; Complete as many groups as possible in one minute.

5, the role of arch bridge

Lie flat with your hands on your sides; Stand up your abdomen and let it fly at the height of 12 cm; Bend your right foot and press it to the floor, keep your left leg at 90 degrees with your hips, and press your hips down and lift them up; Change legs in turn, in turn.

yoga

Yoga is not only a popular or fashionable fitness exercise. Yoga is a very ancient energy knowledge cultivation method, which integrates philosophy, science and art. Yoga is based on ancient Indian philosophy. For thousands of years, psychology, body and spirit have become an important part of Indian culture.

Ancient yoga believers developed a yoga system because they believed that by exercising and regulating breathing, they could control their thoughts and emotions and maintain a healthy body.