POSE 1 sitting posture c-shaped roll

pay attention to

1. When practicing, you can put a thick towel on your hips to avoid discomfort caused by the friction between vertebrae and the ground.

2. The preparation posture must be straight upper body, with even hip strength, sitting on the mat.

3. When the abdomen is curled backwards, avoid shrugging, lowering your head and grabbing your thighs too hard.

4. Avoid holding your breath and abdominal muscle stiffness during the execution of the action.

affect

1. Improve pelvic flexibility.

2.*** gastrointestinal peristalsis, at the same time * * * internal organs.

3. Enhance the strength of abdominal muscles

Stretch back muscles

Step 1 Prepare posture

Sit on the mat, bend your knees 90 degrees, step on the ground with your feet parallel, put the resistance ball between your knees, keep your upper body straight, and raise your hands horizontally forward.

Make the sole parallel to the ground.

Point, put your hand forward.

The second step is to exhale and abdomen, and lean back.

Exhale, abdomen inward and lean back about 45 degrees.

Point, the abdomen is inward as far as possible, and the body is C-shaped.

Point straight ahead

Suction and vomiting once, 8 ~ 10 times in a row.

Step three, pick up the ball from the ground with your feet.

When exhaling for the last time, tuck in your abdomen, lean back, put your hands back, put your palms on the oblique rear support pads on both sides of your hips, and leave your feet off the ground, ready to continue the next action.

Put your knees close to your body.