The waist proneness extension movement two feet apart and
shoulder are the same as wide stand, hands on his hips, do the
preliminary pose. And then the steady for the waist fully proneness
and extension the 20 times, sports should make the waist muscle
relaxation.
The waist exercises swing with former. The waist as clockwise and
counter-clockwise each 1, then the slow to fast, from small to large,
ShunNi alternate swing when the 8 times.
"Arch bridge type" on the bed, legs buckling, double foot,
elbows, and head back for the fulcrum (five support) force will coxal
drive up, such as arch bridge form, along with the progress of the exercise, can be put in his arms, feet and head back only to practice for the fulcrum. Repeated 20 to 40 times.
"Fly type" lay down on the bed, put in the arms to the sides of
its body, his legs out straight and then turn the head and upper and
lower extremities upward force is raised, don't make the elbows and
knee buckling, should always keep unbend, such as fly shape, 20 to 40
times repeatedly exercise.
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