Graceful Willow lumbar bodybuilders more wisely

A, left leg press: sitting legs apart (130 °-150 ° c), the left hand grip on the right arm and left ankle, give ear to the right arm driven upper body to the left after the restore.

Continuous do 8 times, and then exchange the other side, the right hand grip right ankle, the left arm to give ear to the right pressure 8 times.

Note: on lift arm should remain straight posture and body in the same plane, prevent arm to bend and before falling to the body.

Second, the side kick: side.

Right lower arm flat support on the left hand to the body of the former accessibility support. Left and right leg straight up and down together, overlapping, left leg above the knee straight to the side kick kick and torso on (in the same plane, toe down stretch, hard enough to head kick point areas in (90 °-150 ° c), kick to the maximum angle is slowly restored. Continuous play 8 times, and then change the other side, using the same method of playing right leg 8 times.

III. supine lift leg: back and legs, two arms lift, grasping a solid object so that the upper legs straightening fixed, toe down stretch is suction shoufu straight knee-lift legs and vertical, and then exhale slowly, controlled the legs to do a restore, so continuous 8 times.

4. lift leg legs crossed: and sit back on the body, the two lower arm brace after the body.

Legs straight, lift to 60 °-80 °, separate two-leg 1-2 shoulder width, keeping the 2 seconds, in a leg in the intersection, a leg, then keep the 2 seconds, so separate crossover after continuous do 4 times, attention: do this principle, we must always keep the legs stretched posture.

Finally, give you a little tip: If you do not feel tired, it shows that physical activity is relatively small, you can increase the exercise to increase the frequency and duration of exercise; if there is pain in the body to decrease the amount of exercise, but do not stop the practice, adhering to a period of time, your body will adapt to, and then gradually increase the amount of exercise.

(Practice editing: what Chris)