Ruyi calisthenics flat on your stomach

This exercise is a good idea to do a 3-week 4 times.

Practice, noting continued contraction lumbar back muscles, as well as on the abdomen and leg muscle, smooth action.

1. sideways bypass

A £ ® body left lying on the ground, the left and right legs are stacked from top to bottom on the right foot, left foot former right hand after the header.

Then, when the left arm flexor forearms on the ground supporting body, shoulder, the elbow is located directly below the section, lift the arms, hips, legs and torso in one line.

B £ ® slow down my hip, off the ground about 3 ~ 5 cm and then lift the buttocks.

So practice 10 times, then change to practice on the other side. Note in practice, do not forward body or shoulders.

2. the seated twist

A £ ® knees sat on the ground, feet flat on the ground.

The hands are the hands a 3 to 5-pound dumbbell ends, in front of the chest position to flat out.

B £ ® maintain arms straight, lift the left leg, systolic abdominal muscles and abdominal oblique muscle, turn to the left, the hands will move to the dumbbell swing floor.

Then, return to starting position, turning to the right side of the body, dumbbell is placed to the right. This left right, exercise 10 times.

3. bend knee braces

A £ ® swing into push-up position, hands and two feet webs with supporting legs straightening the body from head to foot in one line.

B £ ® shrink the abdomen, while the left knee bent, as far as possible, to move closer to the chest.

Be careful not to immediately return to Dan's start position, the left leg is redundant the above exercise, two legs so alternating exercise 1 minute.

4. vertical rotation

A £ ® body upright, with both hands on the head.

B £ ® the right elbow pointing to the bottom of the former, while the left knee lift, seems to touch with the right elbow.

And then back to the start position, and the other side of the upper and lower extremities to practice, so alternating exercise 2 minutes.

5. Frog mission as

A £ ® back to the ground, the hands are placed on the head, elbows, feet, knees to the Treasurer to outreach.

B £ ® with the contraction of the abdominal muscles will be two feet.

Head and shoulders to lift off the ground as possible, be careful not to make his Chin adductor, avoid hands to squeeze A neck old). To maintain this posture for about 2 seconds, then return to the start position and repeat above, time is 1 minute.

6. abdominal oblique muscle stretching

Sitting on the floor, in front right leg bent, left leg to the body after the bend to the right foot near the left knee, pose to comfort.

Left hand holding the left lower leg, tibial stretch right arm up, looked up on the right hand, while the body visible to the left. Stay for a while, another side of repeat above.

(The right to practice editing: longwin)

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