yaojia's Blog

(1) warm-up actions: (flow contact cervical and dorsal vertebra) hands upward, and to the ears, stretching shoulder, neck relax, relieve pressure on the shoulder and neck while stretching muscles relax body. Will be bathed in milk squeezing hands, pleasant struggle-you will one day throw home tired minds and adequate water rub foaming, and then to start the legs bathed parade.

(2) leg movements: (flow back and lumbar vertebral contact) along the posterior thigh and calf Rouan, along thigh to ankle down stroking, promote blood circulation smoothly, and efforts to moderate Rouan so that the legs smooth skin through massage more flexible.

(C) buttocks actions: (flow back and lumbar vertebral contact) squat, hands down from the front of the thigh to ankle Dajuan massage, and then your legs straight, Tingyao upright, hands hip bottom-up Tira muscle, landscaping buttocks lines.



(D) waist actions: (flow contact cervical and dorsal vertebra) hands turn upward massage side waist, side abdominal until lateral chest, waist landscaping curve. Arm extended upward as far as possible, systemic tension lines.

(5) thoracoabdominal movements: (Video face, moderate water contact sternum) in the lumbar hands-abdominal, back Guangxiong, abdominal massage the palm of your hand back and forth twice. Prevent excessive accumulation of fat cells, and promote recycling body metabolism.

(6) arm actions: (flow contact cervical approach and shoulder weeks) bathed with the ball from shoulder to wrist Dajuan massage, upward Crankshaft, bathed ball from the back of the hand slid elbows, arms straight stretch. Attention to the expansion of the chest, chest landscaping lines.



(7) shoulder and neck movements: (water contact cervical approach and shoulder weeks) hands Rouan shoulder trapezius, relax pressure on the neck, and then rise back, hands upward turn with cervical approach to massage mandibular to accelerate lymph circulation, shoulder and neck skin to Xihua compact.

(8) back actions: (flow contact cervical approach and shoulder weeks) on the primary lumbar in one hand and clean the ball back bathed skin Shuangzhou forced backward extension, Kua placed around, relax waist at the same time, tightening the back line.

(9) stretching movements: (turn off the water) by the hands from the lower abdomen to the upper elevation above the head with inspiratory and progressive tightening of body lines, molding, breath, reduction.

Ramp lying kicks. Supine on the ground, heel and calf placed on the fitness ball, hands down, hands and shoulders by force, shoulders, back, waist side to lift, lift the right leg, toe Bengzhi, and then switch legs, legs around the turn as a group.



Sit-ups. Hip and waist relax lying on the fitness ball, separate legs on the ground, the focus on the legs and buttocks, Shuangshoubaotou.



Hold the ball sideways. Legs vertical feet close together, hold the ball in the left side of his left hand, his right hand extended upward, driven by the strength of the waist body tilted to the left, then to his right hand for the ball fitness, body tilted to the right. Continuous lateral lumbar 10.



Prone to lift knee. Fitness ball will be placed in the chest and abdomen, facing, in the fitness-prone, the supporting hands on the ground, his left leg to stand on the toe, right leg back as far as possible upward extension, and then switch legs stretching.

Tips:

1, when the rise, as will the ball is rolling, they must be balanced with good, from fitness to avoid fallen down on the ball.

2, can mainly be tempered thigh and buttock muscles, buttocks do not droop, thighs lines more compact, slender.

1, prone, arm elbow with both hands, stacked up against and supported his forehead, legs feet close together and Bengzhi toe, heel Gouzhu implant. The upper lift, arm extended to both sides, the rise (not Bending Upwards chin) chest and upper body when suction lift. Repeat 6-10 times.

2, supine, legs Jueqi (heel as close as possible to thigh), arm placed Tice, palm upward. Then head and lower part of the body to do fulcrum, hands supporting the ground force, to upward chest, the chest when inspiratory. Repeat 5-8 times do.

3, kneel down your knees slightly separate, hold hands, the same distance Shoulder Width. Before lifting his right arm, left leg extension at the same time after the move, the reduction. Then his left arm and leg for doing the same moves. Repeat 6-8 times do. Jubei when inspiratory SLR.

4, feet slightly separated from the first two steps on a chair, legs extended, the two walking back, arm extension, and upper body into a straight line, parallel to the ground, head slightly Shangtai. 1,3,5 at the back of the bend, when 2,4,6 reduction. Possible actions by breathing rhythms. Repeat 4-6 times.

5, kneel down (feet feet close together and feet straight), cite arm (palm forward), back straight, neck straight, the upper dumping progressed slowly, sit foothold on the buttocks. Hip and knee require special force, not hands down, the first not to move. He sank to his chest when touched, relax the back muscles. Touch it, relaxed shoulder muscles, head down, reinstatement, hold hands, Back Tighten At the same time, slowly straighten the body, to start state.

Chui then devolve arms in Tice. Upper body leaning forward, breath, when inspiratory reduction. Repeat 4-8 times do.