Action one, kneeling legs
Frequency: 20 times per direction.
In the four-legged position, the right knee leaves the floor and the right thigh is not clamped.
20 laps outside, 20 laps inside, and the left leg is also the same.
Keep your body steady while rotating, and the upper body does not shake.
POINT
This action is quite helpful for our gluteus maximus and the curve modification on the outside of the thigh. The abdominal harvest, keeping the core muscles and the pelvis stable, can be achieved with less effort.
Xiao Yan
Peach and hip speed method, when rotating, sandwich a book or a piece of paper between the legs.
Action 2, sideways
Frequency: 20 groups in each direction.
In a side-lying position, the left foot is bent on the floor, and the right foot is extended forwardly to the vicinity of the belly button.
The right hand rests on the floor in front of the chest to keep the body stable and the pelvis is perpendicular to the floor.
Breathe naturally, tap the right toe and tap the floor 20 times.
After the end, the right heel is hooked up, and the right heel is tapped 20 times in the direction of the ceiling. The left side is also the same.
POINT
The side action needs to remind yourself that the pelvis is perpendicular to the direction of the floor, and the training can be more sure. Imagine the way the pendulum oscillates during the action.
Xiao Yan
A friend with enough stability can try to see if the feet of the floor are not bent and straighten this version! Let us go further to the bloody mini skirt.
Action three, the lady lifts the leg
Frequency: 20 groups on each side.
Side kneeling position, left hand support, left foot back to the floor near the pelvis, right hand support the right calf.
The right heel hook, inhale up and raise the foot to the entire right thigh off the floor, up and down 20 groups. Breathing back.
POINT
The heel hook can move to the thigh efficiently, and then you should remind yourself to hook your ankle.
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