Orthopedic gymnastics

Orthopedic gymnastics with General aerobics difference, it is to shape the defective person specially designed, but the action is not complicated, very suitable for young and middle-aged women exercises.

Carefully done, a month will be able to act.

● Arm

Preliminary position: standing feet shoulder width apart with his hands clasped dumbbell, elbows slightly bent.

Dumbbell weight 0.5 ~ 2 kg, and can also be selected according to their own situation.

Action: two Delt, lay down their arms.

Do 8 ~ 12 1, the interval of 30 seconds.

Note: the Palm of the hand do not flip out.

● Rear

Preliminary position: sitting in a Chair, a 45-degree forward, droop dumbbell free hands.

Action: the elbow bending, lifting the hands up backwards as far as possible, to extend the shoulders after the posture 1 seconds.

Restore. Do 8 ~ 12 times, rest for 30 seconds.

Note: the back straight, without referring to the foot.

• Abdominal

Preliminary position: sitting with his hands stretched, body back supporting, knees, feet touching the ground.

Action: raise your feet, knees, as far as possible with the knees touch chest, continuous do 16 ~ 32 times.

Note: the upper part, only the legs in movement.

• Leg

Preliminary position: left knee on the ground, straight hands, right foot after extension.

Action: right foot complete designated circle, up, left, down, right, continuous 16 times.

-For the feet.

Note: rotating bending of the knees, hips and forbid in line.

● Hip

Preliminary position: supine, lateral extension arms reset, knees bent, feet apart and shoulder width, foot touching the ground.

Action: lift hips, restored.

Do 16 ~ 32 times.

Note: no to the scapula.

(Practice editing: what Chris)