To get a toned body, the curve is fascinating or no longer time and space, please persevere to make 10 posing exercises below, certainly not disappointed. Foot: execute exercises Holding this shape, you keep the posture on your back on the bed, 2 hands on the side, stretching straight. (Source: BS) Next, lift both legs to high, creating a body over a 90 degree angle and slowly lowering. Maintain such implementation 20 times. Bridge operation: To do this shape exercise, you keep posture lying on your back, using heads and heels as a fulcrum
. You can raise the hips to form a straight line between the knee and shoulder. Strengthen the hip area, use the leg to lift the foot into a perpendicular line with the rest. Lift the footsteps horizontally
Repeat the 20-time moves on each party.plank: Place your hands under the shoulder, palms turn down, 2 legs wide with the body so that the body forms a straight line. Slowly raise the center of the body, tighten the abdominal muscles and then get back to the original position. When you do it, you should keep a posture within 10 seconds and then repeat. Case: Keep the posture on your back, stretch 2 hands over your head. Inbreating deep, slowly folding people form a 90 degree angle and then repeat. Implementation 3-5 times, every 15th rhythm. Cobra: To make a cobra posture, you lay on the carpet, 2 legs come back to the tip of the floor, the elbow close to the body. 2 hands placed just below the chest, fight 2 hands on the carpet. Use force of thighs and hips close to the floor
After that, use the force from the hand slowly to raise the upper body. Continue to use the body thrust until the body is stretched. Pull the shoulder backwards and keep your hip tight. Keep the posture over 15 - 30 seconds and then repeat 15 times. The spine: Lie on your back on the bed so that the back, legs form a straight line. Dang wide arms, keep them pressed into the wall to create a fulcrum. Raise the foot towards the ceiling, lower the body towards the rest of the legs. Pay attention to exchanging feet in the next rhythm. Bend your feet, hold the two heels close to each other and turn your toes out. Continue to fold the knees and straighten it back, control the movement in the inner thighs. Continuous done 3 times, every 10 beats. Lift lift legs: lying on one side, a sponsor, one hand supports the fulcrum. Pressing the thighs and belly belly forming a straight line, slowly raised high. Keep the posture in 1-2 seconds and then lower the vacuum to touch the bed. Implementation 2 times, every 15 beats each time. Readers See more Video: Exercise during the epidemic season. Video source: Mothers Tam (according to BS) . Dịch vụ:
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