King Pigeon Style·Enhanced Boat Style
King Pigeon Style
Exercise steps:
1. Relax and sit straight on the ground and breathe deeply
2. Bend your feet and stretch to the right
3. Lay it flat on the ground with your knees in a straight line, and bend your left arm around the back of your left foot
4. Extend your left hand behind your back, wrap it around your neck, hold your left and right hands behind your back, hold it for about tens of seconds, and take a deep breath
5. After restoring, do it in the other direction.
Exercise focus
If you can't do it for the first time, it doesn't matter. Practice slowly and you will definitely gain something.
efficacy
Strengthen the curve of the thighs and calves to make the curve strong and elastic, making the waist softer and slimmer. In addition, it can also eliminate excess fat on the arms.
Coach Tips
When completing the King Pigeon stance, the stay time can vary from person to person. If you have good physical strength, you can stay for a few more seconds. When practicing, beginners can first practice to the second movement, and concentrate their consciousness on the arms and abdomen, waist or knee joints, and legs, because these areas are all sensory stimulation points.
Strengthen the ship-style
Exercise steps:
1。Lie on your back, feet together, arms flat on your sides
2。Inhale and lift the upper body, feet and arms upward at the same time, landing on the ground with only the buttocks and using the spine as the fulcrum to maintain balance. Stretch your hands and feet, and point your fingers to your toes.
3。Exhale and slowly return your body to the ground
4。Breathe well and relax your body
Exercise focus
If beginners cannot lift the balance fulcrum up with their arms, they can use their hands to set it by the side of the body. At the same time, pay attention to the fact that when the body falls back to the ground, the speed at which the heel is lowered should be controlled and the body should not land suddenly.
efficacy
Enhance the strength of your abdominal muscles, eliminate abdominal dewy, and make your thighs slender and your waist thinner. Prevent sagging viscera, improve gastrointestinal function, eliminate constipation and strengthen the back. It has the effect of relaxing the body and joints, and is helpful to people who are timid, impulsive or neurotic. This is a whole-body exercise to improve physical fitness.
Coach Tips
When lifting your body up, contract your abdomen and tighten your muscles. If leg spasm occurs, push your ankle out hard and straighten the heel ligament. (Internship Editor: Lin Xiaodong)