STEP1: Sitting posture, as shown in the figure, with one leg bent and knees, the crotch of the two people close to each other's thighs, arms behind, eyesight, attention to chest and abdomen, adjust breathing.
STEP2: Keep your lower body still, inhale the shoulders and drive the neck to the right side, until the two shoulders lightly arrived, and then return to the initial position after staying still for 5-10 seconds.
STEP3: The legs are straight and the arms are elongated as shown in the figure. The two people hold each other with one hand. Adjust your breath and feel your waist muscles stretch.
STEP4: Continue to bend side by side until the two heads reach each other and return to the initial position after 10 seconds. After the two men transposition, repeat the reorganization action.
This group of exercises can help you stretch the back, waist, and thigh muscles, laying the foundation for the following actions, effectively preventing exercise injuries. It's best to start from this before each exercise!
Abdominal stretching exercises
STEP1: The boys are kneeling, holding their knees together, holding their hands together, and keeping their back straight. The figure shows the entire buttocks on the buttocks of the boys, as far as possible.
STEP2: The boys put their hands firmly on the ground while paying attention to abdomen and keeping their balance. The girls stretched out from the side of the head to the back of the figure, with their feet pressed hard and lying flat on the boy's back. Hold for 5 seconds and move on to the next action.
STEP3: The boys keep their postures and evenly breathe. Pay attention to keeping the balance. The girl breathed out her abdomen and lifted her neck upwards. Her hands and arms stretched forward. When the sensation had reached her limit, she stopped and remained still for 5 seconds.
STEP4: The boys breathe up and stretch the neck. The girls kept their abdomen tightened and their arms lifted upwards. At the same time, they lifted their upper body by abdominal strength and returned to sitting position.
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