First, squat: standing, feet spread out one shoulder and a half wide, toes naturally outward. Cross your fingers in front of you. Bend your knees about 30 degrees and lay them flat on your sides.
Don't tighten the gluteal muscles slightly beyond the toes, drop the center of gravity vertically, keep moving slightly, and slowly restore the extension of the knees. Bend the knee about 60 degrees, keep it slightly, and slowly restore the knee stretch. Bend your knees so that your thighs are parallel to the ground and your knees are parallel to the ground.
The calf and tibia are vertical, the center of gravity of the body is vertical, and the gluteal muscles are slightly tightened, maintaining the descent, and standing again. The whole action is repeated several times.
Second, the type of cat:
1, kneeling on the ground, knees open with hip width, legs and instep close to the ground, feet up. Lean forward and keep your back straight. Pay attention to the right angle between thighs and calves and the trunk, and the trunk is parallel to the ground. Press the palm of your hand on the ground and put it in the middle position under your shoulders. Your arms should be vertical, at right angles to the ground and shoulder width. Fingertips point forward.
2. Inhale, at the same time slowly raise the pelvis, and bend the waist slightly downward to form an arc. Keep your eyes on the front, lower your shoulders, keep your cervical spine in a straight line, and don't lift your head too much.
3. Exhale, arch your back up slowly at the same time, drive your face down, and look at the thigh position until you feel the feeling of stretching your back. Repeat the above actions 6 to 10 times with breathing.
Third, the butterfly stroke: take a sitting position, knees touch the ground as much as possible, soles are close together, and heels are pulled to the perineum as much as possible. Inhale and keep your upper body straight for a moment; Exhale, the waist of the upper body bends forward slowly, the elbow presses on the calf and tibia, the back muscles relax and straighten, and finally the head touches the ground. Keep this posture, breathe naturally for 5 times, then slowly return the upper body to the sitting position and repeat the exercise for 3 times.
Fourth, lie flat and lift your legs.
Lie flat, lift your pelvis, and lift your waist with your hands. Slowly lift your right leg, keep your calf parallel to the ground, close your chin and keep your eyes straight. It can strengthen abdominal stretching, tighten uterus, stimulate ovarian secretion and exercise.
Five, pear style
Lift your legs 90 degrees, put your hands on your lower back, slowly straighten your back, droop your legs to the ground, touch your toes, keep your head and shoulders still, close your chin, straighten your legs naturally, palm down and press the ground. You must keep a good balance. It can replenish fresh blood to uterus, purify uterus and pelvis, relieve tension and pressure of lower body, and eliminate leg edema.
Six, eight-character detoxification type
Lie flat, slowly lift your legs 90 degrees, grab your heels with both hands, separate your legs to the maximum, look forward slowly and keep your posture for 20 seconds. It can strongly stimulate the pelvis and uterus, enhance the softness of this part, dredge the meridians of this part and massage the viscera.
Seven. Ascending type
Cross your legs and put your hands together on your chest. Inhale, slowly extend your hands upward, open your shoulders and chest, stretch your abdomen and back, and droop your head. After the action is in place, pay more attention to the breathing of the lower abdomen. It can enhance the breath of abdomen, drive the movement of endometrium through breathing, and relieve the body.