Fiber lumbar Pilates build squishy shuisheyao

A flexible waist practice group: Rotary lumbar-ing

Action points: combines the "forward curved ridges and waist".

Action: special contraction and soft waist abdominal oblique muscle.

Stretch thigh muscles and ligaments, body louvres, enhanced blood circulation, as well as the flexibility and control.

Action: 90 degrees straight sat on the mat, keeping the extension, on the body.

Waist consciously to tighten up on. Double side stretch, shoulder. Double toe pointing to the ceiling.

Action: breathe, stretch to keep up on the body, while at the same time began from the waist to reverse side (note not buttocks from arm, and hip Office reverse), keep the loin is still firmly sat on the mat.

Action: exhale, from leg stretch arm on the direction of the toe.

Note on references and shrink the ribs and the abdomen. Backward extension arm to keep expanding.

Tips：

1. go to stretch to the left or right turn once, make 3-5 times.

2. twist turn body to tighten the hip, hip, do not lift off the mat.

Keep the vase with foot exercises.

3. the entire exercise arms stretch you want to open.

4. the strength and feeling are concentrated in the center of the body, the ribs and the direction of the abdomen to the spine and improves body within the collection.

Action: start on the body side, stretch your legs in one hand hold head, another hand on the ground in front of the body on the coordination of the body's balance.

(The right to practice editing: longwin)

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