First, toe exercise: stand in a mountain style, distinguish the distance between your feet, tighten your abdomen and buttocks, straighten your back, look straight ahead, inhale your heel off the ground, support it with the strength of your toes, exhale constantly, tighten your calf muscles, and keep it for 30-60 seconds. Put down your heel and repeat for 3 times.
Second, the dynamic wind blowing tree style: stand upright, with hands hanging at both sides, feet slightly wider than shoulders, inhale with the left hand, lift the left hand upward and stick it on the left ear, and keep the right hand still. Exhale and bend the body to the right side 10 times, and change to the other side 10 times. During exercise, your body is on the same plane, so don't lean forward.
3. Dynamic riding style: stand in a mountain style, with the upper body down from the waist, hands on both sides of your feet, bend your knees, and stride backward with your left leg back to the ground, with your hands off the ground, and put your hands on your right leg. Press down dynamically for 65,438+00 times, keep your hands on both sides of your feet, take back your left leg, stride backward for 65,438+00, and continue to do it.
4. Dynamic forward and backward flexion: standing in a mountain style, with feet slightly wider than shoulders, hands hugging each other for two elbows, and upper body pressing back and forth for three times. After getting up, put your hands behind your thighs and bend back 1 time, and do it after the first three times1time.
5. Dynamic dog up and down: kneeling in a dead corner, knees and hips are the same width, toes are on the ground, hands and shoulders are the same width, palms are on the ground, and fingers are pointing straight ahead. Move your palms forward, with your hands shoulder-width apart and your palms on the ground. Exhale, slowly contract the abdomen, push your hips up to the sky, straighten your legs at the same time, and try to step on the ground with your heels. Straighten your arms, straighten your back, and relax your neck and head. At this time, the arms are in a straight line with the upper body. Keep your balance and breathe naturally. Inhale, raise your heels, move forward your body's center of gravity, sink your abdomen to the floor, press your hips down, straighten your arms, land on your toes with your hands, don't shrug your shoulders, raise your head, and do it 10 times in a row.
6. Frog: Kneel on the mat, put your hands on the mat in front of your knees, keep your knees apart as much as possible, keep your left and right knees in a straight line with your hips, and don't shrug your shoulders 1-3 minutes.
Seven, lizard style: the abdomen sticks to the ground, face down, lying on the mat. Legs back together, feet behind the ground, hands holding the opposite arm, forearm on the ground. As for your chest, support your upper body. Push your legs and knees, lift your hips up and your back down. Exhale and press your chest down until your chest is attached to the mat and your thighs are perpendicular to the ground. Hold this position for 1-3 minutes, and then relax your hips and calves in the next month.
Eight, positive and negative pedaling bicycle: take supine as the starting posture, inhale, put your legs together, straighten your legs and lift them at the same time, bend your knees. When we exhale, we pedal our bikes forward. This action is not kicking at will, but angular rotation. Step down on your legs, try to drop to about 30 degrees with the ground and then bend your knees to recover. The leg lifted upward must be no less than 90 degrees. Do this exercise 30 times forward, and then do the cycling exercise in the opposite direction. You can also push the bike forward or backward with your legs together. In the final ending posture, you should first put your knees together, straighten them, and put your legs at 90 degrees to the ground, then put your legs back on the mat in a very controlled way, return to your supine position and relax.
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