记得关注我哦！@sugar-emma
One, the wind blows the tree
The wind blows the tree, as its name implies, the body is swaying like a tree trunk that is blown by the wind.
Action key: 1, smooth breathing, whole body relax. On both hands, the five fingers cross and the palm upwards. A vertical station.
2, the left side of the cross, chest and abdomen, hips. The body and the two hands hold the position to the left.
3, the original way back to the station vertical, to do the same action to the right. Practice so repeatedly 10 - 20 times.
Posture function: stretch waist and leg muscles and ligaments, make the body more flexible and flexible, improve waist and buttock posture, move the waist, hip and shoulder joints, improve the stiff state of waist and back, help to eliminate fatigue, prevent and eliminate lumbago and backache.
Two, back bend extension
Action key: 1, smooth breathing, whole body relax, become the natural station vertical.
2, the two hands, the palm forward, with the body to stretch up and down. Pay attention to the hips and expand the chest.
3, back to the standing position, so repeated stretching 10 - 20 times.
Posture function: stretch the spine, activate the spine and meridians, enhance waist and shoulder flexibility, compress the viscera, improve the bad digestion and enhance immunity, which is good for slimming and shaping.
Three, the balance of the buttocks
Action key: 1, smooth breathing, on time to relax the whole body, the legs naturally stretch, sitting on the ground.
2 feet, knees, his hands clinging to the feet, feet from tip to relax, abdomen and anus, tighten the buttocks muscles, supporting the body in the sciatic, hold the position for 5 - 10 breathing (breathing a breath, slowly suck slow exhale).
3, slowly back to the natural sitting posture. Practice so repeatedly. 10 - 20 times.
Postural efficacy: build up the buttock muscles to enhance balance.
The number of times each posture is completed depends on its own physical ability. The general principle is "comfortable" as the standard. If the number of exercises is less, it can not achieve the effect, too many times will be counterproductive. A few body style finish, feel the whole body relaxes comfortably, the mood is comfortable. It's the best effect.
一、风吹树式
风吹树式，顾名思义就是身躯像树干被风吹动一样，左右摇摆。
动作要领：1、平稳呼吸，全身放松。两手上举，五指交叉，掌心向上。成自然站立式。
2、左脚侧跨，收腹挺胸、提臀。身躯与两手保持姿势向左弯曲。
3、原路返回至站立式，在向右边做相同动作。如此反复练习10—20次。
姿势功效：拉伸腰腿肌肉和韧带，使身体更具柔韧性和灵活性，益于改善腰臀体态；活动腰部、髋部、肩部关节，改善腰背的僵硬状态，有助于消除疲劳、预防和消除腰酸背痛。
二、后弯延伸式
动作要领：1、平稳呼吸，全身放松，成自然站立式。
2、两手上举，掌心向前，带动身躯向上向后伸展。注意髋部上提，同时做到胸部向外扩展。
3、回到站立姿势，如此反复做伸展动作10—20次。
姿势功效：拉伸脊椎，活动脊柱经络；增强腰肩灵活性；压缩内脏，改善不良消化，增强免疫力；利于瘦身塑形。
三、臀部平衡式
动作要领：1、平稳呼吸，按时全身放松，，两腿自然伸直，坐于地面。
2、双脚屈膝，两手抱住双脚，双脚尖离地放松，收腹、提肛，收紧臀部肌肉，以坐骨支撑身体，保持姿势5—10个呼吸（一吸一呼为一个呼吸，缓吸缓呼）。
3、缓缓回到自然坐姿。如此反复练习。10—20次。
姿势功效：结实臀部肌肉，增强平衡能力。
每个姿势的具体完成次数根据自己体能而定。总体原则以“舒服”为标准。如果练习次数较少，达不到应有效果，次数过多则会适得其反。几个体式做完，感觉全身放松舒服，心情舒畅。就是最佳效果。
good
Downvoting a post can decrease pending rewards and make it less visible. Common reasons:
Submit