Efficacy: balance the nervous system, enhance the control and balance of the body, and make the leg muscles more slender. Lie prone, bend your knees, keep your heels close to your hips, and grab your ankles with both hands. Inhale, hunch your back and lift your feet, and lift your head and chest together. Hold your breath for six seconds and look up. Exhale, slowly lower your legs, chest and head and return to the starting position. Then relax. Practice for 5 rounds.
Efficacy: it is beneficial to the spine and waist joints, and the abdominal muscles and internal organs are massaged. Sit with your legs apart and stretch forward. Lock your fingers and imagine yourself holding the handle of the stone mill. Exhale, bend forward and lean forward. Push to the right, inhale and lean back as far as possible, push back. Exercise around the waist, ten times clockwise and ten times counterclockwise.
Efficacy: Exercise waist muscles, adjust the regularity of the whole menstrual cycle, and can also be used for postpartum recovery. Methods: Stand with legs 30cm apart, toes forward, arms forward and parallel to the ground. Inhale and stand on tiptoe; Exhale, squat, slowly put your hips on your heels, keep your back straight and your toes on the ground. Breathe normally, keep moving for 5 seconds, inhale and stand up. Exhale, relax and repeat.
Function: wonderfully change the shape of thighs and legs, and enhance the strength of legs. Methods: The body was upright, the legs were open, and the strength was concentrated on the anus. Hands above your head, palm distance is about the width of your head. Slowly turn your waist to the left, and your upper body and arms will also rotate, and your back will be as straight as possible. Turn around slowly and put your hands down slowly when you face forward. Have a rest, and then do the same for the other side.
Function: Reduce waist circumference and enhance waist flexibility. Waist and abdomen lose weight
Methods: Stand upright, legs apart about 1 m, toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly lean to the right, put your right hand on your right leg, breathe normally, and keep this action for 5- 10 seconds. Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.
Function: strengthen abdomen and waist, relax back. Method: First, you can sit standing and adjust your breathing.
Second, inhale, raise your head and bend your neck back to the maximum.
Third, exhale, bow your head and bend your neck forward to the maximum.
Fourth, inhale to restore the head and neck to the center.
Fifth, exhale and bend the neck sideways so that the right ear is as close to the right shoulder as possible.
Sixth, inhale and restore the center.
Seventh, exhale, bend the neck sideways, make the left ear as close as possible to the left shoulder, inhale and restore the center.
Eighth, exhale and turn your neck right to the limit.
Ninth, inhale and restore the center.
Tenth, exhale and turn your neck left to the limit.
Eleventh, inhale, restore the center, and continuously surround the neck so that the neck can move as much as possible within 360 degrees. Inhale when circling upwards 180 degrees, and exhale when circling downwards 180 degrees. Breathe and breathe exactly 360 degrees.
Function: prevent neck relaxation.