Park lift leg exercises detonated back rate

Squat push-up--exercise abdominal, shoulders and chest muscles

A. feet close together, squat, two arm your side natural droop, support on the ground; tensed abdominal, feet heels, C'mon

B. Qu arm down the body, legs climbing straight posture, maintain a push-up for several seconds, legs jump up a squat, and then stood up, return to starting position.

Repeat the movement 10 times.

Three-point bridge support--exercise of medial and lateral thigh and hip muscles

Back to the ground, legs apart slightly wider than the hips; toes grasp, under bending arms flat on your side.

The toe and heel lift, push, pinch the hips, pelvis up as possible; hips completely off the ground, abdominal tensed, keep 10 seconds. Slowly return to starting position. Repeat the movement 10-12 times. Then the legs and shoulder width apart, toes flat, the highest possible reference to pelvic floor, repeat the movement 10-12 times. Finally, legs and feet completely are close to each other, on the pelvis. Repeat the movement 10-12 times.

Back supporting single leg--training triceps and abdominal muscles

Hands behind the body support in a bench (bench, Slate), Department of left knee bent at a 90 degree angle, right leg lift forward extension, and the body is 90 degrees.

Side kick--exercise hip, oblique muscle and ligament

A. body is standing posture, side lift the right leg, right knee bent at a 90 degree, shrink oblique; right hand clenched fist, right arm is bent 90 degrees;

B. kicked out right leg, and strike out right arm, arm and leg completely straight.

Right knee flexion back to 90 degrees, the reply to the starting state, and repeat the movement 10 times. Swap left leg, repeat the previous action.

Supine leg lift

A. sitting in the platform edge, the arm back bracing of the body, finger pointing to the abdomen, hips; contraction in the chest; knee

B. to up lift legs, body tilted, keep a few seconds back to starting position.

Let the legs natural hanging knees to chest again, repeat the above plus 10-12 times.

(Practice editing: child wenchong)

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