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Sport is one of the most important elements for maintaining physical and psychological health, although most of us do not practice regularly, and there are a large number of different exercises specialized in each part of the body .
The muscles on which the six work
Sitting on the rectum, oblique, rectal femur, muscle tension of the chest and neck, these muscles that directly retain the spine and body, prevent sagging or twisting of the spine and help move the neck and hip. The six steps are almost entirely on your body and so is very effective, and knowing the correct method is the key.
How to do basic exercises at six bases
First of all, let me make it easy for you to apply the three basic guidelines correctly.
Basic instructions for doing homework
Never stretch your legs, always keep your back tilted or make sure your lower back is completely grounded and do not stretch your neck by stretching it.
Six basic steps
Sit on a mat, keep your legs separated from your hip, your feet flat on the floor, hands placed on both sides of the thighs and the spine straight.
– Then scroll down the carpet until you touch the top of the carpet and aim your knees towards the ceiling.
– When you lie down, the lower back is curved, the front inclination, which is dangerous for your spine during the six-step operation. Change the forward tilt by tilting backwards by pushing The pelvic area at the top so that the bottom of the carpet is completely touched, you keep the neck aligned on the spine, you have to look at the ceiling and inhale.
– Remove and use your core muscles to sit down and your hands will slide from your thighs to your knees and keep your shoulders relaxed.
– Inhale and get ready slowly to the starting position making sure that the lower back is completely flat on the mat.
– Tip: Do it slowly until your muscles, not your thighs, are used to push your body upwards. Always keep the back tilt in place.
– Six effective abdominal exercises to get strong abdominals and a flat stomach.
Six hands in the heel
Lie down on a mat, keep your feet and knees flat on the floor, then spread your hands over your head and separate them from your shoulder. Make sure that the lower back is tilted in the back, exhale and push the upper body at the same time. Above your head on the side of the heel, inhale and get ready for the starting position, do not squeeze your chin and keep your eyes diagonally on the ceiling.
Stab right leg
Lie down on the floor, keep your legs apart and show your thighs and hands above your head and look at the ceiling. This is the starting point. Exhale and drag the upper body into a sitting position, keep your hands on your head and breathe the promise made on the carpet.
Six butterfly op
Sit on a mat, keep your knees and feet flat on the floor, open your thighs and place your right toe on one end Your left foot, then slowly withdraw to the carpet, extend your hands over your head and look at the ceiling, this is the starting point; exhale and drag the upper body into a sitting position; simultaneously move your hands from the top of your head over your toes and inhale and slowly return to the position The beginning
Stem the leg
Place your feet flat on the floor, your hands over your head and look at the ceiling: this is the starting point, exhale and slide the upper body into a sitting position Keep your hands above your head Breathe and get ready to start.
Exercises in August
Lie on the carpet, keep your legs together, extend your hands on your head and your back tilt, then lift your legs and upper body at the same time, try to touch your toes while keeping your eyes diagonal on the ceiling, inspiring and promising The beginning
Other ways to practice the stabbing
– Lie down on the right side, put your right hand in front of you to support you, extend your left hand towards the ceiling, legs joined, knees slightly curved, mounted in a general way, lift your legs and the top of your body, touch your left leg with your left hand, Start Mode, do it 10 times before switching between the sides.
You can do this with a dumbbell or a plate, sit on a carpet, then keep your legs apart from your hip, your feet flat on the ground, your spine straight, stay relaxed, hold your weight with both hands and lift it over your head, be sure to bend your elbows slightly, make sure your spine is flat on the ground and your hands are above your head. It's the starting point. Exhale and sit down, lift your legs, keep your back straight, do not stretch your chin and inhale.
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