Gem gal reduces weight:
Bridge-type:
１ , lie on one's back, side of body of double arm park, adjust breath.
2, inspiratory, qu Shuang genu, raise the body come, both hands holds a waist in the palm, big arm is propped up at the ground.
3, expiratory, raise calcaneal, knee and approach, clamp of ham inside muscle.
4, first inspiratory, next expiratory, at the same time left leg up unbend, maintain 5 —— 10 second, naturally breathes.
5, inspiratory, left leg falls, prop up, expiratory, will right leg up unbend, hold several seconds, naturally breathes.
6, or so leg is done 3 times, loosen next reductive.
TIPS: Force of the consciousness when the exercise should be put in ham to arrive lumbar extend is sad, the upper part of bosom and shoulder are shown loosen condition.
The effect: Leg of phlogistic to week of bow-backed, shoulder, waist is lack of power have curative effect, eliminate insecurity of cervical vertebra, shoulder, beautification hip, the force of strength of muscle of aggrandizement leg ministry and ankle.
Gem gal reduces weightPlow type:
１ , lie on one's back, breath, loosen.
2, inspiratory, double leg raises 90 degrees up slowly.
3, both hands props up him hind waist, continue inspiratory, double leg continues to fall to the ground to head evacuation, breathe naturally, loosen.
4, centre of gravity is put on tiptoe, two genu keep flat. From １ number arrives 10.
5, knee bends, knee is stuck on forehead, let body curl up rise, next slowly both hands props up the waist, lie on his back on the ground slowly, make sure the head does not leave the area as far as possible.
6, lie on his back on the ground, zun Er is stuck in the ground, hold 10 second, next right side is stuck in on the ground 10 second, alleviate cervical vertebra.
7, the head is answered, breathe naturally, rest 20 second, redo two.
TIPS: On the side after force of the consciousness when the exercise is put in the body in inverse condition and rachis extruding feeling.
