Yoga woman decompression Preferred Collection

Squat rowing style

Efficacy: to tighten the legs, buttocks, abdomen and back

A, legs and tight battle examples, each holding a dumbbell with both hands, back into a squat position, until your thighs are almost parallel to the ground. (Beginners do not have such a low squat.) Keep the back flat, eyes looking at your body the first 2 feet of the ground. Palm facing up, press the end of the two dumbbells together,Be careful not to let your arms touch knees. Do not move his left arm, inhale, and then backward bending your right elbow, pull the dumbbell to the chest. Breath, then lowered, changing the left arm to do a repeat.

B, arms at the same time repeat the above action, to maintain this action, and then do a static contraction. Lowered, and then stretches.

Three weight-bearing rotary motion

Efficacy: to tighten the legs, buttocks,Abdomen and shoulder

A, use your right foot to support live in the body, put his left foot on the right thigh. (Beginners can place his feet inside the right calf, or just tiptoe gently touch the ground.) To dumbbells to their shoulders, palms inward.

B, inhale, and then the right hand of the dumbbell over your head to keep the arm close to the ear. Then breath, put his arm back. Repeat for left arm done once, and then change arms at the same time so would his arms over his head at the same time to maintain this action, do a static contraction movement, put your arm,Then change to a foot support for the body.

C, with the left foot supporting the body, lifting dumbbells, so that your upper arm parallel with the ground, while drooping forearm, and upper arm at right angles.

D, inhale, and then rotate the left shoulder, the dumbbells forward, lift up until the forearm upward, and with the upper arm at right angles. Breath, and then lowered. Repeat for the right arm done once. At the same time his arms up and then rotate upward in the forearm, when stopped, to maintain this action to do a static contraction. Put down your dumbbells at the same time to lay down his right leg, making his feet touch the ground at the same time.

Combat Type 1

Efficacy: to tighten the legs, buttocks, abdomen, shoulders and biceps

A, the right foot step backward about 4 feet outside the left foot forward, then turn left at the whole body. To keep the right foot forward, head towards the front. Bend the right knee over ankle, know that your thighs are almost parallel to the ground. Behind you raise your left arm to make it flat with the shoulders, palms facing up. To keep your right arm above the right knee, palm down.

B, inspiratory, will forward the right arm raised straight in front of the body to a balanced position with the shoulder. Breath, and then lay down dumbbell. A one. The right arm does not move, inhale, and then bend the left elbow to the direction of dumbbells to your shoulders, bend, breath, and then dumbbell back into its original position. Done once.

C, raised his right arm, while bending the left arm. To maintain this action to do a static contraction. Back to the original position, and then repeat the opposite leg and arm to do. The end of the stand with both feet and tight.

Combat-style 2

Efficacy: to tighten the legs, buttocks, abdomen, and triceps

A, step left foot back about 3 feet. Start from your hip forward tilt to your right dumbbell on your right armpit at the same time, raised his elbow, left arm forward straight, with shoulders flat, palms inward. Lift left foot off the ground, left leg straight back, toes taut, so that your left arm and left toe to form a straight line.(Beginners can stretch out the arm on the back of a chair as support.)

B, inhale, and then back straight and his right arm, rotate the palm to make it upward. Breath, then dumbbell back into the armpit Department, to do this action 2 shot, and then to maintain this action to do a static contraction. Back to the original position, put your arms and legs, for the opposite leg and arm repeat do.

(Internship Editor: TONG Wen-Chong)

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