Today, I share an improved version of the abdominal training sequence, which is difficult.
Come and challenge! 01.
Tiger pulse quadruped support posture: inhale with your right hand and left knee supported on the ground, lift your right leg backward, stretch your left hand straight and exhale forward, tighten the core, bend your right leg and inhale forward to restore each side for 10-12 times.
02.
Three point support enters the flat support, and the core starts to exhale.
Lift your right leg backward and stay for 5 breaths.
Change to the other side 03 The single leg downward dog type exits from the flat support and enters the single leg downward dog type by pushing the ground.
Stay for 5-8 breaths to exchange the other side 04.
The oblique plate variant enters the oblique plate downward dog type from the single leg downward dog type with the left leg bent and turned to the right core to start.
After staying for 5 breaths, exchange the other side 05-06.
The boat variant sits in the posture, with both legs bent and exhaled.
Tighten the core and put both knees slightly off the ground.
Put your hands on the front of your legs to antagonize each other for 5-8 breaths.
Practice exhaling for 5 times, Tighten the core, stretch your hands upward, and stretch your legs forward to fully start the abdominal core to stay for 5-8 breaths 07-10.
Boat variant 1 keeps your hips on the ground, your hands clenched in front of your chest to inhale, your left leg flexed your knees and your soles fell to the ground to exhale, your abdomen closed, and your right leg raised forward to stay for 5-8 breaths.
Exchange the other side to maintain the posture of pose 07.
Your right leg tries to continue to raise and start the core, and your iliopsoas strength stays for 5-8 breaths, Slowly straighten your right leg and slowly lower it, but don’t land on the ground.
After 5-8 breaths, switch to the other side to continue your abdomen.
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