Complete set is simple and easy loosen gem gal, time drills with respect to oneself, do not let hume

Gem gal lives, still be short of you

Major office employee perhaps is in school student, every day volt case works, working study presses muscularity, derive a lot of healthy problems, dropsy of acid of neck shoulder overfatigue, waist, leg is waited a moment.

Want to be recommended to everybody today a few in the office or the classroom is small resting clearance, have the aid of a chair, can loosen very easily, the ~ of gem gal form of characters or letters of athletic whole body

? Rachis flexibility series

① cat / Niu Shi

Sit on the chair, double foot departure and shoulder are the same as wide, both hands is put in knee upper part. Expiratory, lower one's head back of arch waist arch looks for clavicle with chin; Inspiratory, look up slowly hold out a bosom to hold out direction of ceiling of government back a face. Can do 5 groups continuously.

② sitting position reverses pattern

Sit on the chair, carry left leg is put in right femoral on the right side of, both hands is before the bosom put the palms together, establish straight waist back, turn round body towards the left next, the eye looks as far as possible to the body rear. Hold deep delay breath 4 times, change another side to practice same time next.

Type of ③ chair proneness

Sit on the chair, inspiratory establish straight waist to carry drawing cervical vertebra on the back, expiratory, raise chin drives trunk to be down ahead, abdomen stands by ham, forehead leans in the side before crus. Inspiratory, extend double arm is driven sitting position is returned since the upper part of the body. This movement repeats 5 groups.

? Open humeral series

Pattern of range of ① simple and easy ox

Sit on the chair, side of inspiratory both hands is smooth lift open, expiratory right hand bends put at backside, left hand helps right hand ancon up to fall pressure, bladebone adduction, press close to of right hand arm is auditive. Hold deep delay breath 4 times, change another side to practice same time next.

Pattern of ② ox range

Sit on the chair, side of inspiratory both hands is smooth lift open, rearward left hand bends from next upgrade, the right hand from go up to bend downward, 10 point to buckle at backside photograph, the big arm above stands by ear. If both hands cannot lay a finger on is together, can use auxiliary towel to wait. Hold deep delay breath 4 times, change another side to practice same time next.

③ backside prays type

Side of inspiratory both hands is smooth lift, expiratory, both hands rearward bends from next upgrade next put the palms together, adduction of costal adduction bladebone, lumbar back establishs sitting position of straight hill type. Hold deep delay breath 4 times.

④ is simple and easy type leaving a dog

Be apart from the distance that 3 paces control chair back of a chair to stand, double leg is opened be the same as with the shoulder wide, from coxa ministry forward fold body, both hands is pressed go up in chair back of a chair, make double arm and hind the back shows linear, experience what the shoulder carries on the back to stretch with drawing, hold deep delay breath 4 times.

? Open coxa series

① sitting position carries leg type

Sit on the chair, establish straight waist back, carry right leg puts right ankle on left thigh, maintain knee and ankle as far as possible to go up point-blank in. Hold deep delay breath 4 times. The upper part of the body is forward bend, can increase the strength of drawing. Change another side to practice same time.

Type of aigret of ② sitting position

Sit on the chair, expiratory curve right knee, hold right ankle in arms with both hands, perpendicular raise right leg up, back is erect, right the leg is complete extend, back is erect. After this posture holds a few breath, while expiratory head and trunk are forward, try to stand by right leg to the body, put chin on right knee. Another side is changed to practice same time after maintaining deep delay 4 times to breathe.

? Core practices series

① is dynamic half boat type

Sit on the chair, bend double knee, raise double crus up, body retreat is inclined; Slowly unbend knee, double leg and approach is tightened up, crus and ground are parallel.

Type of ② chair flat

Elbow is propped up go up in the chair, expiratory and ordinal backward unbend double leg, a coccyx is carried to be down on inspiratory pubic bones, make the body maintains linear.

? Station appearance form of characters or letters

① soldier one type

Put left leg on the chair, right leg backward extend. Exhibit outside right leg, the predestined relationship outside left foot roughly as parallel as chair brim, unbend right leg. Inspiratory double arm up extend. Hold deep delay breath 4 times, change another leg to practice same time next.

② soldier 2 type

Expiratory, sword arm is exhibited to extension forward, left arm backward extend. Left coxa ministry backward, body towards the left turns, make the body and chair leading edge parallel. The eye looks right the direction of finger tip, hold deep delay breath 4 times, change another leg to practice same time next.

Type of start of a race of ③ chair perch

Both hands helps coxa up, right leg removes one stride backward, carry on calcaneal, hind leg inside is strong while coxa ministry is forward on the right side of roll on carry, right crus is put on the chair. Bend left knee, arm of inspiratory both hands up outspread, big arm arrives auditive two side, the centre of the palm is opposite. Ensure left knee is located in an ankle upper part.

Attention: When practicing, before tiptoe face, outside wanting 8. 8 meetings are pulled outside move ischium to broaden, oppress lumbar. In curved after exercise, if have the case that the waist is fond of, those who explain form of characters or letters is done is incorrect, need is answered, readjust is resumptive exercise.