Prescription 1: Abdomen lift leg
Exercise method: The body is lying supine on a sloping board. The arms are straight and the hands hold the support behind the head. The upper body is fixed and the legs are stretched upwards to do tummy lifting exercises. Place your legs as close to your chest as possible and lower your legs, then raise your legs and proceed in turn.
Requirements: The angle of the swash plate can be fixed according to its physical condition. For example, the strength of the waist and abdomen is better. The slope of the sloping plate can be larger, the strength is small, and the slope can be smaller. When lifting the abdomen, lift your legs; straighten your legs; do not bend your knees; slow down when your legs are down, stretch your abdominal muscles; make 10-15 times, rest for 1-2 minutes, and then do the next Group exercises, can do 2-3 groups. Do it 2-3 times a week.
Role: to increase waist and abdominal muscle strength, expand the chest and enhance respiratory function.
Prescription 2: From the back of the head
Practice methods: lying on the floor or in bed, legs straight and stretched naturally, arms straight after the head. When you sit up, both legs and arms move up and down at the same time, move closer to the middle of the body, and use your knees as the axis to make the body fold in half, and then return to the original state, and continue to do two movements. Continuously do l0-15 times, each time to practice 2-3 groups, exercise 3-5 times a week. You can use the morning exercises to get up after the morning or after other exercises.
Requirements: When two people sit up, their limbs should stretch naturally. Do not bend your knees. Be sure to move at the same time. Do not follow one another. Inhale when the two are starting, and exhale when the legs are down. Do not intentionally exhale. The coordination may be poor at the beginning. The hands and feet cannot be raised at the same time or the angle of the fold is small (the hands and feet cannot touch together). It doesn't matter. Over time, you can make your actions full.
Role: Increase waist and abdomen strength and improve body coordination.
Prescription 3: Weight kicks
Practice method:
1. The body supports one leg upright (the weak supportive support), and the other calf is tied with a sandbag or other heavy object. The front kicking action is performed. The height of the kick should be at right angles to the upper body, kicking 5-10. Afterwards, proceed with another leg.
2. Prepare to move in the same way as in Method 1, but instead of kicking forward, kick the leg to the side of the body. The bigger the better the kick to the side, kick 5 to 10 times and then kick the other leg. Each exchange 3 times.
3. Slightly different from the above method: not kicking, but bending. The specific approach is to sit on a high stool with a foot hooked on a dumbbell or hang other heavy objects or a calf tied to a sandbag. The upper body naturally has a slight chest and hands on both sides of the high stool. The non-weighted legs hang down naturally, and the weight-bearing legs do Flexion and extension exercise, flexion and extension 10 times for the other leg, the legs exchange 3-4 times.
Requirements: When doing front kicks and side kicks, the legs should be straightened, do not bend the knees, and the upper body should not move; when doing high stools flexion and extension, the upper body should not move, and the knee joint should be used as the axis for flexion and extension exercises.
Role: The main development of the calf and thigh quadriceps muscle strength.
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