Stretching the body is a natural reaction of human function. Get up every morning, or concentrate on a certain job, you will naturally "stretch" to eliminate fatigue and enter the blood circulation and metabolic balance. This set of aerobics can adjust the spirit and body shape according to the natural stretching action of the human body.
1. Bend your knees. Lie flat, bend your knees, retract your legs, get up as close as possible to your chest, stand still for 15 seconds, and then relax and lie flat. Repeat 5 times.
2. Cervical spine movement. Lie on your back, bend your knees together, put your feet flat on the ground, put your hands on your head, slowly lift your head off the ground, hook your chin back as far as possible, close to your chest, stand still for 5 seconds, and then relax and lie flat. Repeat 5 times.
3. Hip lifting exercise. Lie on your back, bend your knees and shrink your legs, put your feet flat on the ground, put your arms flat on your side, slowly contract the muscles of your waist, abdomen and buttocks, and lift your pelvis off the ground and stand still 10 second. Then relax and lie flat, repeat 3 times.
4. Spinal movement. Sit in a sitting position with your legs straight and tight, put your hands on your head, bend your upper body forward against your legs, stretch your spine hard, and stand still 10 second. Then relax, sit up straight and repeat 3 times.
Step 5 stretch. Lie on your back, put your legs together, straighten your arms, stretch your whole body hard, and stand still 10 second. Then relax and repeat 3 times.
6. Lateral movement. Sitting posture, knees slightly retracted, feet flat, slowly turn right, left elbow touches right knee, then turn left, right elbow touches left knee, and then relax and sit up straight. Repeat 6 times left and right.
7. Lift your legs. Lie on your side with your legs straight, your left arm bent, your left hand supported on your head, and your right leg as straight as possible (the same is true for your right side). Then fall down and repeat 20 times left and right.
8 hip movement. Kneel, put your hands and knees on the ground, keep your upper body parallel to the ground, raise your head and bend over, kick your left leg back and up, and then fall. Repeat each leg 15 times.
9. Push-down exercises. Body prone, elbows bent, whole body on the ground. Lift your two calves backwards, then straighten your arms, hold up your upper body, look up, and then bend your elbows and droop. Repeat 6 times.
10. Leg lifting exercise. Lie on your back, legs straight together, arms flat on your sides, legs straight up, and stand still for 8 seconds. Then relax the fall and repeat 10 times.
1 1. Leg stretching. The body is in a sitting position, with the upper body leaning back, hands outstretched to support the right leg to bend knees, and the left leg is lifted off the ground, then the knee is retracted and the right leg is lifted off the ground. Practice your legs alternately for 30 times.
12 hip rotation. Lie on your back, stretch your arms horizontally, put your knees together, turn your hips slowly to the right, and keep your shoulders off the ground. Then turn your hips to the left. Both sides 10 times.