Stand with your feet shoulder-width apart, tighten your abdomen, step forward with your left leg in an inward figure, place your hands on the front of your shoulders, cross and tighten the tension rope, keep your body still, inhale, and use the strength of your waist and abdomen Twist the body and repeat 10 times.
Stand on your right leg, with your toes slightly facing outwards, and your knees bend slightly toward the toes. The upper body is tilted forward 90 degrees with the hip as the axis, and the left leg is bent at the hip and the knee is bent. Push the leg until the thigh is straight and on the same plane as the body, inhale, return to the initial position, repeat 5 times, alternate the other side.
Stand with your feet shoulder-width apart, step on the rope, straighten your upper body, tighten your abdomen, bend your elbows, put your hands on the front of your shoulders, cross and hold the tension rope, exhale, bend your hips and knees and squat so that your thighs are parallel to the ground. Inhale, return to the initial position, repeat 5 times.
Stand with your feet apart in a lunge, bend your right leg slightly while stepping on the rope, bend your left leg slightly, touch the ground with your toes, with the center of gravity between your legs, bend your elbows, cross your hands on the front of your shoulders and squeeze the tension rope, suck Inhale, slowly lower your body, bend your right knee until your thigh is parallel to the ground, exhale, return to the initial position, repeat 5 times, alternate the other side.
Stand with your left leg, bend your knees slightly towards your toes, step on the rope with your left foot, move your right leg forward, bend your hips and knees, leave your feet on the ground, bend your elbows, place your hands on the front of your shoulders, cross and hold the tension rope, inhale, and your body Slowly go down to the knee bend about 45 degrees, exhale, and force the thigh to straighten the left leg, repeat 5 times, alternate the other side.
2. Action essentials
Action 1: Sitting position, elastic band can be fixed to other objects. Hold the elastic band with both hands, lean forward to the maximum position, and then slowly return to position. Pay attention to keep your head and body on a flat surface and don’t lower your head.
Action 2: Sitting position, stretch your feet, do sit-ups slowly. The elastic band can also be fixed on the object behind the head to increase the load and do sit-ups. Pay attention to the back to exert force, and the upper limbs are fixed without force.
Function: It can strengthen the muscles of the waist and abdomen. It can strengthen the protection of the spine and reduce back pain and other diseases.