If oneself want to go to what gymnastical word should want want fitness to plan, cannot quite special blind goes of fitness, otherwise if adverse effect arrives since the meeting only, and still should want to study a few simpler fitness movements, so difficulty just won’t feel when he is doing more intense exercise so only, it is the jerk that feels oneself even, and some mainer fitness actions also can have a very good fitness effect actually.
The first movement: Put aside leg sit-ups
This action is heavyLove Shanghai is opposite with the city touch The dot exercises place: Epigastrium.
We are OK bedside of have the aid of, chair, height can let crus put it is OK to make the same score.
Begin the position: Lie on his back on the ground, put aside crus parallelly on bedside, make ham perpendicular at the ground, two tactics can be handed in be inserted before the bosom or each other of two tactics across is held in the arms after the neck.
Behavioral course: Make two shoulders rise to genu ministry turn slowly, till humeral swollen bone leaves the area 1 ～ 2 flower when, keep dormant one second. Next, reply to begin the position. Repeat do.
Train a point: When the systole that submit form, for better make abdominal muscle group contractive, make next backs clingy the ground. Phase begins in what use weight to train course, finishing try every time in lifting, should avoid to use jump, the movement lending strength that play.
The 2nd movement: Lie on one’s back leg go up lift
The key exercises place: Place issueing an abdomen and ham upside curved flexor group.
Same this movement is OK have the aid of arrives bedside (best edge is OK grab) of wider factShanghai Long Feng forum On bench, if can be used conditionally professional inclined board, what I use in the daily life of a family is two pieces of bench go all out be together
Begin the position: Lie on his back on stool, next back are clingy stool face, two legs and approach nature unbend.
Behavioral course: Make trunk is mixed next back are clingy go up, two genu in a way bends, till,two legs are raised up two ham andShanghai Long Feng forum Trunk is become perpendicular. Next, two legs are put down slowly. Repeat do.
Train1000 beautiful nets of Shanghai make friend Key: When back when face of clingy from beginning to end stool, it makes issue celiac place flesh group be in tighten up condition. If fall to the back bends or leave stool area, issue abdominal muscle with respect to meeting influence group contractive effect.
The 3rd movement: Sit type shrinks leg
Initiative pose sits in stool edge, two tactics is maintained backward go up in stool. Two legs are extended continuously ahead.
The movement passesNew love Shanghai is opposite with the city touch forum Cheng bend one’s knees shrinks remove crus to arrive likely apogee, straight flesh of thoroughly contractive abdomen a second, descend slowly[……]