1.
The main exercise parts of right angle style: latissimus dorsi and trapezius, front thigh muscles.
Exercise method: keep your feet together or keep your feet as wide as your pelvis, inhale and extend your spine, exhale and bend forward to 90 degrees.
Key points: tighten the abdomen and back muscles; Keep your back in a straight line and don’t collapse your waist and hips; Extend the spine to the top of the head, keep the shoulders away from the ears, and don’t shrug.
2.
Main exercise parts of wind tree style: abdomen, side waist and arms exercise method: separate your feet slightly wider than your pelvis, inhale and extend your spine, lift your left hand up over your head, exhale, and your left arm drives your body to bend to the right to keep breathing in 5 ~ 8 groups.
Inhale the arm and drive the upper body back to the front, exhale and Practice on the opposite side.
Key points: apply force evenly to both feet, especially when bending to the side of the body; Do not push the hip, always keep the hip straight; Do not pursue lateral bending at the expense of squeezing the side waist.
3.
Bridge main exercise parts: back, hip, abdomen, front and back of thighs and back of lower legs.
Practice method: keep your feet shoulder width apart, bend your knees, step on the ground with the soles of your feet, and put your hands under your body with the palms facing down.
Inhale, lift your hips up and keep breathing in 2 groups.
Exhale again and fall.
Key points: do not rotate the head and neck during the bridge; Chest opening; If you have the ability, you can also add a group of breathing to stand on tiptoe.
4.
Main exercise parts of double lotus sitting: leg muscles.
Compared with leg muscles, lotus sitting exercises more flexibility of hip joint, knee joint and ankle joint.
Practice methods: sit on the mat, press the tailbone on the ground, naturally bend the waist and back, abduct the knees and hips, cross the legs, and place the soles of both feet in the front of both thighs.
Key points: beginners can’t disc double lotus temporarily, You can set a single lotus first, and then practice on the opposite side.
Don’t force yourself to break.
5.
Hero sitting main exercise part: stretch the front of your thighs.
Flexible knees and ankles.
Practice method: kneel on the mat, put your knees together, open the palms of your feet to both sides, pull out the calf muscles with your hands, and sit your hips in the middle of your feet.
Key points: the position of the palms of your feet in the picture is not very accurate.
When we are sitting as heroes, try to put our feet on the ground with the center of the palms of our feet against the ceiling board, and extend the five toes in five directions.
If possible, try to let the little toes also fall to the ground; Heel, toes on the extension line of the lower leg; If beginners can’t sit down or feel too much pressure on their knees, they can pad bricks under their hips.
6.
Main exercise parts of Zhanli forward flexion: back of legs, hips and hip flexor muscles.
Practice method: stand with your feet close together or with your feet the same width as your pelvis.
Inhale, bend your knees and squat with your abdomen close to your thighs.
Exhale, bend forward and straighten your knees, raising your hips to the highest level.
Keep breathing for 5 ~ 8 groups.
Key points: when we do standing forward bending, we straighten our legs, then extend and then bend forward.
Here, bend your knees first and then bend forward.
Both methods are right.
Bending the knee first is safer for people with poor flexibility, because bending the knee first and then bending forward reduces the possibility of lumbar compensation.
When a friend with poor flexibility does this action, his knees may not be completely straight, but it doesn’t matter.
Take it slowly and step by step.
Where you can do, don’t be in a hurry to straighten your legs, and let the lumbar spine compensate for the arched back.
7.
Boat type.
Main exercise parts: abdomen and back exercise method: sit on the mat, bend your knees, support the ground with both hands behind your hips, and lean back slightly, but pay attention not to bend down and arch your back to inhale.
At the same time, lift your feet, hands up and instep straight.
Exhale hold.
Key points: whether in the preparation stage or the maintenance stage, be sure to pay attention to the sciatic bone to compact the ground.
Never move the center of gravity to the tailbone and let the tailbone press the ground.
The back leads the spine to extend obliquely above.
Don’t bend over, arch your back or shrug your shoulders.
In the picture, we hold the outside of both thighs with both hands.
We don’t recommend this practice, because it’s easy to use the strength of back and head and neck to replace the strength of abdomen, so as to fail to achieve the purpose of exercising the core.
If the strength of abdomen is not enough, beginners can bend their legs and lower legs parallel to the ground The main exercise parts of the warrior’s three movements: the back watch chain and legs of the whole body.
Practice method: stand on the mat in mountain style, inhale, lift your hands up over your head, the palm is relative to the exhalation, the arm drives the body to lean forward, and lift your left foot up and hook your toes back to make the whole body in a straight line.
Key points: fighting three is a posture with balance and strength.
Beginners or those with insufficient strength can hold their hips with both hands; Pay attention not to overstretch the lower support leg; Don’t turn your hips on the upper legs.
9.
Bend the sitting angle forward.
Main exercise parts: stretch the inside of your legs.
Practice method: sit on the mat, open your feet to the maximum on both sides, and hook your toes back.
Inhale, extend the spine, exhale, and bend forward to your position.
Key points: this pose is mainly to stretch the inner thigh and exercise the forward flexion ability of hip joint.
Toes must be pointed back.
Toe hook can start leg muscle strength and protect knees; Another point is that the toes are facing the direction of the ceiling, and the knees are also facing the direction of the ceiling; Try to make the thigh muscles rotate outward for 10.
The main exercises of half moon style are not: legs, abdomen and arms.
Practice methods: stand with your left foot in a big step backward, bend your right knee, put your right hand in front of your right foot about an arm distance, put your left hand naturally on the left side of your body, inhale, straighten your right knee, lift your left foot upward, and hook your toes back.
Beginners can also keep it here.
Have the ability to continue the next step.
When exhaling again, stretch your left hand upward and turn your body so that your body is in a plane and your eyes look in the direction of your left hand.
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