Take your feet and shoulders wide, and stand as straight as possible. Bend your knees and squat naturally. At the same time, the hips are forced to sit back and try to keep your body sinking as much as possible. When you reach your sinking limit, stop sinking and keep your posture paused. Then slowly lift your body, straighten your knees, and return to the initial standing position. This action is a group of ten, three times a day.
Tips: Make sure your front knees don't exceed your toes, and keep your upper body as straight as possible to avoid leaning forward.
Difficulty: Make it a bouncing movement - jump up and down, the higher the higher, but pay attention to the gentle landing.
Hip movement
The face is facing up, the back is lying close to the ground, the legs are bent, the hands are extended outwards, and the palms are facing down. Tightening Dan Tian, ​​stepping on the ground with your feet and lifting your hips to keep your hips away from the ground. Keep this position and tighten your abdomen, buttocks and leg ligaments to maintain this state for 3 to 5 seconds. Then slowly lower your hips and back and return to the initial preparation position to repeat the exercise.
Tips: When the legs are forced upwards on the hips and waist, pay attention to keep the hips off the ground and avoid tilting the hips.
Increased difficulty: single-leg slanting movement - face down, legs bent, feet on the ground. Raise one foot off the ground and hover in midair. At this point, the foot stepping on the ground is forced down , lifting the buttocks off the ground, then holding and slowly lowering the body back to the initial preparation. Straighten your legs and repeat the above action for another foot.
Arrow movement
Stand with your legs apart, with your right leg in front and your left leg in back. Do a squat, so that your left leg knees are close to the ground, but don't touch the ground. Then press the hips down twice and lift them up twice. After completing the action, resume the standing position and repeat the action by changing one leg.
Tips: Make sure the knees of the front leg are bent, but not over your toes. Colleagues keep your upper body straight and avoid leaning forward.
Difficulty: Jumping and smashing. Take a step forward on the left leg, then slowly bend your knees to sink your body and pose in a bow. Then straight out, jump, jump off the ground, and swing your hands forward in space while alternating your legs like scissors. The floor-standing right leg is in front and is in a lunge position. Retract your legs and return to the initial preparation position. Repeat the above exercises for the other leg.
Superman sport
The face is facing down, the whole body is close to the ground, the hands are straight forward, and the legs extend naturally backwards. Lift your head, left arm and right leg about 5 inches from the ground and keep this position for 3 seconds. When finished, lower your left and right legs and repeat the action for the right and left legs. This action is made up of ten groups, three times a day.
Tips: Don't lift your shoulders too high.
Increased difficulty: Raise your hands and legs and keep this position.
Mountaineering action
The whole movement starts from the position of push-ups (the palms of both hands touch the ground, the left and right toes touch the ground, straighten the body, the hands support the body off the ground, and the whole body stretches straight into a sloping plate). Retract your right leg, bend your right knee and bring it close to the top half of your body, then stretch your right leg backwards. After completing the series of actions of the right leg, return to the initial preparation position and repeat the above action for the left leg. While maintaining the correct posture of the body, the faster the withdrawal of the extended legs, the better the training effect received. This action has a set of ten left and right legs, which is done three times a day.
Tips: Your body should be in a straight line from head to toe. When doing leg exercises, try to keep your back posture straight.
Slanting plate motion
The whole movement starts from the position of push-ups (the palms of both hands touch the ground, the left and right toes touch the ground, straighten the body, the hands support the body off the ground, and the whole body stretches straight into a sloping plate). Slowly lower your body while bending your elbows to transfer your body weight from your palm to your forearm. At this point, remember that the body should be straight and straight. Maintain this tight posture and tighten the abdominal muscles for 60 seconds. If you keep this position for 60 seconds, it is a bit difficult for you. Don't be reluctant. You can relax for 5 to 10 seconds and then relax for 5 seconds. This can last for one minute and you can achieve the corresponding exercise effect.
Tips: Do not sink too much or too high.
Difficulty improvement: Do one-handed swash plate movement, starting from the position of push-ups, slowly lowering the body and bending the arms, so that the forearms of the left and right hands touch the ground, and the center of gravity is transferred to the forearms of both hands. Then raise your right hand and let the left forearm support most of the body weight. Hold this position for 10 seconds and then change the forearm's one-sided support. Then return to the initial push-up position and continue to practice.
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