Word chest:
1 , supine, adjust breathing, relax.
2 , the toes straight, the center of gravity on the heel.
3 , inhale, lift up the hips, let the body into a word, waist, chest force up.
4 , breath, head sinking back.
5 , close your eyes, breathe naturally, feel relaxed, and maintain this position for 30 seconds - 1 minute.
TIPS : Consciousness should be placed on the abdomen and the entire chest during exercise.
Effects: It can treat gastrointestinal problems, constipation, asthma, bronchitis, acne, kyphosis, menstrual disorders, adjusting the stiffness of shoulders and shoulders, correcting the phenomenon of shrugging, helping increase vital capacity and beautifying the chest lines.
Vertical chest type:
1 , stand, adjust breathing.
2 , breath, head back sink, breathing naturally, feeling relaxed throat, head relaxed.
3 , inhale, upturned hips, imagine the head to reach enough buttocks.
4 , hands stretched back, the wrist completely relaxed sagging.
TIPS : Adjust the back and spine during practice. The power of consciousness should be on the thorax and waist.
Effects: Treat constipation, asthma, bronchitis, hand paralysis, help increase lung capacity.
Pigeon type:
1 , legs straight, sitting on the ground, straight back.
2 , left leg bent, left heel against the right leg span, right leg opened to the right, calf bent, as far as possible to make the thigh back straight.
3 , the right hand to grasp the right foot surface, so that the right leg lifted up, right elbow grip the right foot surface.
4 , the left arm bypass around the head, hands clasped behind the head.
5 , to maintain this position 1 - 2 minutes, legs exchange.
TIPS : Adjust your knees as you practice, turn left and right into a straight line, and place your consciousness on the waist.
Effects: Strengthen the thigh and calf muscles, beautify the arm lines, enhance the flexibility of the waist and shoulder joints, make the waist slim and soft, beautify the body lines, promote systemic blood circulation, and improve physiological function.
Camel type:
1 , standing, adjust breathing, relax.
2 , hold your hands on your hips, look up.
3 , exhale, continue to let the body back, hold the ankle or foot with both hands, the head back with control.
4. Maintain this position for 30 seconds and take a deep breath.
5 , let your hands back to the buttocks, the body slowly restore.
6 , repeat this position 2 - 3 times.
7 , hips sit on the heel, forehead, hands straight forward, relax the waist.
TIPS : Consciousness should be exercised in the hips, abdomen, chest, and throat to stretch and maintain a crush on the back side, and relax the head.
Effects: Treatment of asthma, bronchitis, constipation, abdominal cramps, menstrual disorders, kyphosis. People who are suitable for long-term desk work, help correct bad posture of the body, strengthen lung capacity and blood circulation, adjust the back and spine, and eliminate tension on the shoulders, back and ankles.
Twist side triangle extension:
1 , standing, right leg stretched to the right, arms placed on the side of the body, naturally breathing, relax.
2 , inhale, both hands to the side lift, feel both hands to extend to the sides, breathing naturally.
3 , exhale, the body slowly sinks to the left, right hand holding his right foot ankle.
4 , the left arm slowly extended to the right front, eyes to the left finger tip, natural breathing.
5 , inhale, the entire left arm, upper body to the upper left reversal, eyes to see the sky. 6, keep this action for 30 seconds - 1 minute, natural breathing. Exchange direction to do.
TIPS : Consciousness in practice is to put a twist on the hips and the whole body, and on the chest and shoulders.
Effects: Treatment of constipation, hyperacidity, obesity, frozen shoulder, and nerve back pain. Mainly to enhance the reversal of the mind, more to promote the visceral blood circulation and digestive system metabolism.
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Auspicious style:
1 , standing, sitting on the heel buttocks, hands on the thigh, adjust breathing.
2. With your hands behind your back, turn your wrists inwards. Point your fingertips at the spine and keep this position for 1 minute.
TIPS : Consciousness in practice is to relax and breathe the body.
Effects: It is effective for nerve tension, lumbar muscle strain, migraine, and periarthritis. It can cultivate a sense of humbleness and peace. It is also a good choice for stabilizing emotions and helps ease the stress and tension in shoulders.
Shoulder inverted:
1 , do plough type, hands bracing the waist.
2 , inhale, legs bent, slowly extending upward.
3 , try to keep your legs in line with the chest and cervical spine, so that the chin close to the sternum.
4 , the left leg bent 15 degrees, right leg bent 45 degrees, maintain this position for 1 minute, and then exchange legs.
TIPS : Consciousness in practice should be placed on the crush of the neck and the upward stretching from the chest to the toes to relax the face.
Effects: Treating colds, hypotension, anemia, asthma, throat diseases, enteritis, hernia, sciatica, nasopharyngeal, improving systemic blood circulation, alleviating tension, and allowing cervical and thyroid glands to be fully nourished. For obese people, this is also a good posture for cleaning belly fat.
Bridge type:
1 , supine, arms placed on the side of the body, adjust the breathing.
2. Inhale, bend your knees, raise your body, support your waist with your hands, and support your arms on the ground.
3 , exhale, lift the heel, knees close together, thigh muscles clamping.
4 , first inhale, and then exhale, while the left leg straight up and keep 5 - 10 seconds, naturally breathing.
5 , inhale, fall left leg, support, exhale, straighten the right leg up and hold for a few seconds, naturally breathing.
6 , do 3 times left and right legs, and then relax and restore.
TIPS : Consciousness should be placed on the thigh-to-waist stretching sentiment during practice, with the upper part of the chest and shoulders relaxed.
Effectiveness: It is effective for kyphosis, frozen shoulder, waist and leg weakness, eliminates tension in the cervical spine and shoulders, beautifies the buttocks, and strengthens the strength of the leg muscles and the strength of the ankles.
Plow type:
1 , supine, breathing and relaxing.
2. Inhale and lift your legs slowly upwards by 90 degrees.
3 , hands braced his lower back, continue to inhale, his legs continue to send his head down to the ground, naturally breathing, relax.
4. Focus on the tip of the toes and keep both knees straight. Count from 1 to 10.
5 , knees bent, knees on the forehead, let the body squat up, and then slowly support the waist with both hands, slowly supine on the ground, try to ensure that the head does not leave the ground.
6 , supine on the ground, left ear affixed to the ground for 10 seconds, then the right ear affixed to the ground for 10 seconds to ease the cervical spine.
7. Head back, breathe naturally, rest for 20 seconds, and do it twice.
TIPS :
During exercise, consciousness is placed on the back of the body in the inverted state and on the sense of spine crush.
Effects: Treat constipation, bloating, headache, menstrual disorders, diabetes, acne, arthritis, toothache, acne, baldness, increase self-confidence and energy, have the effect of gathering energy and tranquility, help stretch and smooth the spine, improve the spine and Face blood, conditioning the endocrine system, so that all internal organs get massaged.
Tips: There are many important points related to physical health in the legs and feet. It is very important for the health of the legs and feet. It is very important for you to introduce the complete and easy movement, health, and resistance.
1 , dry cleaning feet with both hands clinging to one side of the thigh, a little harder to massage down from the thigh until the foot, and then massage back from the ankle to the thigh. Repeat 10 times or so, can flex joints, prevent leg varicose veins and muscle atrophy.
2 , warm foot warm is to use hot feet every night, can make the body blood circulation, good for physical and mental health, but also a certain degree of prevention of angina attack. 3, knead the calf with two palms tightly on the calf, rotating rubbing, each rubbing 20 to 30 times, the legs exchange rubbing 6 times. This method can clear the blood, strengthen the strength of the legs, prevent leg pain and fatigue.
4. Rub your feet with both hands and then rub them 100 times. This method has the effect of nourishing kidney, reducing virtual fire, Shugan Mingmu, etc. It can also control high blood pressure, dizziness, tinnitus, insomnia, atrophic foot pain, numbness and edema.
5 , knees and feet two feet close together, knees slightly down, knees, hands on his knees, twisting clockwise 10 times, and then counterclockwise twist. This method can clear blood, governance lower limb weakness, knee pain embolism.
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