Working women Office post-natal gymnastics

Sitting on the bench, two feet on the facial, hand over the ear side.

Shoufu so that one side of the elbow towards the side of the knee joint movement, alternating movements on both sides. Note the action always to maintain the status until the entire shoufu practice ended, actions to slow, try to feel the contraction of the abdominal muscles.

Push wall training

The ways the chest and upper back side of the triceps.

-Against the wall, a distance of approximately 50 cm (distance, the greater the degree of difficulty), hands forward, Palm totally snapping wall.

The pectoralis major and triceps control, elbow chest slowly so close to the wall as possible, forward wall to elbow extension, physical restoration. It is necessary to pay attention to tighten up the waist on the abdomen, pelvis and spine to control for smooth, avoid twisting at the waist.

Body under pressure after shoulder strap

Enhanced diamond muscle and lower trapezius, slow down on your back pain.

Hands on support to a stool behind, his arms straight, knees (if the knee extension, then the difficulty), depending on their gravity on the shoulder straps and back down pressure shoulder strap.

Attention to actions process not elbow, shoulder strap movement.

Ballet-squat

Strengthen the pelvic floor muscles and leg adduction restore biological functions.

Side stand table legs to stand outside the eight-character is (the greater the angle between the two legs, the greater the degree of difficulty), squat to all-time low after the restore, if the body is not secured and can be hand on the table.

Note the squat in the process of keeping the knee toward the direction of the toe.

Callipyge training

Sculpture the buttocks.

The table legs natural open, proud, shoufu, titun, hands raised on the table.

Side leg after reaching as far as possible to the gluteus maximus muscle contraction experienced the same side, reaching the highest point, and then try to make the thighs and external rotation. Note the action always to remain unchanged, the knee angle legs alternate training.

Bench shoufu exercise 1

Strengthening the abdominal muscles in the upper part and abdominal oblique muscle.

Sitting on the bench, two feet on the facial, hand over the ear side.

Shoufu so that one side of the elbow towards the side of the knee joint movement, alternating movements on both sides. Note the action always to maintain the status until the entire shoufu practice ended, actions to slow, try to feel the contraction of the abdominal muscles.

Bench shoufu exercise 2

Strengthening the abdominal muscles in the lower part of.

Sitting in the stool, hands on both sides, helping to stool legs bent.

Shoufu, close to the chest of the thigh as possible. Note the action always to maintain the status until the entire shoufu practice ended, actions to slow, try to feel the contraction of the abdominal muscles.

Head exercise

Relax your neck muscles, relieve eye fatigue.

Sitting in front of the window, and be proud, shoufu, shoulder strap natural push.

In turn forward nodded, back bend to the left head and head, to the right of the flexor head twice, and then open eyes glaring hyperopia 5-8 seconds.

Upper trapezius muscle stretching

Ease upper trapezius muscle fatigue.

Sitting on the bench, two feet on the facial, proud, shoufu, shoulder strap natural push.

Side of the hand hold on the stool, head to the side to the other party to the maximum, maintain 5 seconds, and then drawing the other. Note the drawing process to slow, do not use hand traction head.

Phone training abdominal oblique muscle

Avoid calling too long causing blood circulation.

Double down-face, buttocks to sit in one hand on the hips, a handheld phone, most significantly on both sides of the body of the rotation.

Note the upper body not wiggle around, relax around the shoulder muscles, experience abdominal muscles hair force.

(Practice editing: what Chris)