9 big move to prepare sexy waist
Help Contents: Action 1: Side waist stretch
Side waist stretch: standing, legs apart. Knees, left hand bend to the right upper arm drive, stretch pull-side waist. Do 15, for the side to repeat, were made 2 groups.
Help Contents: Action 2: abdominal exercises
Abdominal exercises: standing. Lift left leg up with the explosive force to tighten the abdomen, while outward breath. Do 15, for the side to repeat, were made 2 groups.
Help Contents: Action 3: waist muscle training
Waist muscle training: standing. Put up with the explosive left knee, while tightening the abdominal breath out. Do 15, for the side to repeat, were made 2 groups.
Help Contents: Action 4: lateral flexion
Lateral knee: standing, legs apart. Knees, maintain the stability of lower limbs, to promote upper body strength of the waist and move around 15 times.
Help Contents: Action 5: sitting knees
Sitting knee: sitting. Arms support the body on both sides, shoulders relaxed. Legs close together, breathing, knees up towards your stomach, tighten the abdominal breathing. Remain slow and do 15 times.
Help Contents: Action 6: Cross-kick
Cross-kicks: sitting. Arms slightly back support on both sides of the body, shoulders relaxed. Alternating legs straight and back hook. Remain slow. Do 15.
Help Contents: Action 7: upper abdominal volume
Volume upper abdomen: flat. Hands on the ear side. Legs move into a scissors cross. Relax the neck, abdomen hard, Volume belly, raised his head, neck, maintain 10 seconds, relax. Do 15.
Help Contents: Action 8: lower body abdominal volume 8 / 9
Abdominal lower body volume: flat. Hands on sides of body. Head, neck, shoulder, back intact, legs move, use the power of lower limbs abdominal volume, for 10 seconds, relax. Do 15.
Help Contents: Action 9: abdomen to maintain the body's static balance
Side waist balance: lying on his side. Support from the left hand and feet, body, abdomen to maintain a static balance of the body, relax for 10 seconds, do 15 times, for the side to repeat. Private teaching tips knees: standing practice to protect the knee when the knee; breath: abdomen abdominal air time will vigorously exhale, facilitates the training of deep abdominal muscle; 15: abdominal exercise is the key actions to be in place, but also appropriate pause, preferably a group of 15 movements, each doing 2 to 3 groups.
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