Do three times a week, each action between rest and continuous, doing to shoufu, but face muscles, while action to control respiratory, take out the number of times the voice to control breathing interval.
When stretching hands, feeling the breath into your body, as if he was lying in a large balloon, sedentary, mental relaxation.1. hip twist
Stand feet together, with his hands, shoulders relaxed, dramatic twist clockwise as far as possible, to hip 5 times, counterclockwise 5 times.
2. shoulder-arm movement around the ring
Stand feet together, arms stretched out to the sides to shoulder height, forming a t-shaped, hands down, the arm around the basketball big ring transformation 20 times.
Then the thumbs down, hands up, so round turn 20. Then your palm facing up to 20 times, palm facing forward 20 times. If you want to increase the degree of difficulty, can in this way: the first 40 times left foot single foot, after the 40th standing right foot.3. hip and leg stretching exercise
Standing on the ground, bend over, the hand to touch the floor.
Side knee bent, and the other side to keep straight, knees bent, attention turns to Exchange two feet remain flat on the ground, the head completely relax ringlets, feeling gravity pulling cervical, spirit fully relax. This Exchange is 15 seconds.4. muscle strengthening exercises
Stand feet together, bend knees slightly lean forward, upper body, back straight, parallel to the ground as possible (if your back is not good, do not have to bend too, their financial capacity).
A natural extension of the arm, elbow, relax, and then push the arms on either side, parallel to the ground and still for a moment, then down the hands are together. Do 40 times.5. lateral pressure campaign
Two feet close together on lifting of standing, the hands head, right hand holding left wrist, body leaning to the right, at its lowest point under static 15 seconds, and then reversing the left leaning.
6. tiptoed foot movement
Separate the two feet, heel angle stand, hips are close to each other.
And then try to rise on high legs, feet, feet apart, putting down, so repeated 40 times. This movement exercises the calf muscles.7. single lift leg movement
Ready to pose and previous actions, hips, toe heels together stand apart.
And then try to high ground lift the right leg, the leg you want to maintain the highest straight, 2 seconds and then down. The left and right legs up to 25 times.8. the movement of limbs
Foot standing posture and the last action, the two arms above his head, the palms facing each other.
Put down your right arm while side lift the right leg so that the right elbow, met the right knee. This left the do 25 times.9. sat legs movement carried
Sit on the floor, hands stay behind, the finger to the DPRK, elbows slightly bent, legs bent.
Right foot flat on the floor and left foot pointing in the right leg, and the body to sit straight. Focus on feeling down the leg to the left after the back pressure. To increase the degree of difficulty, you can narrow your left leg and their distance. This still-15 seconds, and pointing in the right leg.(The right to practice editing: longwin)
Today's hot spots: do not understand the characteristics of sport and movement, or there is some error concept itself, or copying other people's exercise method, tend to go into the myth that have shaken the confidence to continue to exercise ...
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