Do more postpartum aerobics to restore a healthy body

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In addition to regaining your body, aerobics can make your body healthier.

Section 1: Tightening the abdominal muscles. 1. Stand upright, bend your knees, bend over, and keep your torso parallel to the ground. Keep your hands on your knees and face forward. 2. Inhale, exhale, and tighten the abdominal muscles. Hold your breath and tighten your abdominal muscles until you need to breathe. Repeat 3 times for 1 group and 3 to 5 groups.

Section 2: Drag racing. 1. Sit on your back, put your hands under your hips, and your head and shoulders are slightly off the ground. 2. Tightening the abdominal muscles, and the two legs take turns to make a bicycle-like shape. Repeat 12 times for 1 group and 3 to 5 groups.

Section III: The legs are stretched and stretched. 1. Sit on your back, put your hands under your hips, and your head and shoulders are slightly off the ground. 2. The legs are close together, the knees are bent, the calves are off the ground, and the legs are stopped. Then, if the legs are not in contact with the ground, force them down and stretch as far as possible. Repeat 12 times for 1 group and 3 to 5 groups.

Section 4: Torso torsion movement. 1. Sit on your back, hold your head with both hands, straighten your left foot, slightly off the ground, bend your knees on your right leg, lift up, touch your right knee with your left elbow, and turn your head to the right. 2. Contract the abdominal muscles, bend the left leg, lift up, close the right leg, then straighten the right leg, keep the knees in the knees, twist the body, repeat the above actions in the opposite direction. Repeat 12 times for 1 group and 2 to 3 groups.

Section 5: Alternate kicking. 1. Sit on your back, put your hands under your hips, lift your legs up, point your feet at the roof, bend your knees, and stagger your calves. 2. Tighten the abdominal muscles, slowly lower the legs, keep the back straight, then gently alternate the upper and lower kicks, lift the head and shoulders off the ground, and look at the abdomen. The above exercise is performed in 1 group for 5 minutes , and 1 to 2 groups are performed.

Section 6: The jaw lifts up. 1. Sit on your back, hold your head with your hands, your back close to the ground, your knees slightly bent, and your heels on the ground. 2. Tighten the abdominal muscles, try to hold the lower jaw against the chest, then lift it up, then hold it against the chest and lift it up. Repeat 20 times for 1 group and 1 to 2 groups.

Section VII: Lateral mandibular lateral movement. 1. Sit on your back, hold your head with both hands, raise your head and shoulders slightly, and bend your knees together and twist to the right. 2. Face the roof, lower the jaw against the chest, tighten the abdominal muscles, then lift it up, then reach the chest, then lift it up, twist the body to the left, repeat the above actions. Bilateral done 20 times for each group, 1-2 groups do.

Section 8: Lifting the leg and jaw movement. 1. Sit on your back, lift your legs together, point your feet to the roof, and your head is slightly off the ground. 2. Lift the lower jaw while lifting the leg, tighten the abdominal muscles, and lower the jaw against the chest. Head reduction. Then lift it up and hold it against your chest. It is best to hold your breath while the movement is taking place. Repeat 20 times for 1 group and 1 to 2 groups.

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