Teach how to receive an abdomen office ladies

Pushing a wall training

Fix plastic chest and arm the triceps side.

Facing the wall and stand, distance about 50 centimetres (the farther the distance the more difficult), his hands thrust forward tiejin metope, palm completely. With pectoralis major and triceps compulsion, slowly bend ancon make chest try to close to metope, pushed forward the wall body restore. Straighten, elbow Should pay attention to tighten lumbar muscles, to control the pelvis and spinal of smooth, lest appear the waist squirming phenomenon.

Press the body aglet

Strengthening lozenge muscle and lower-middle trapezius muscle, slow upper back pain.

Hold hands in stool, behind arms unbend, knees (if knee unbend, then increased difficulties), on its own gravity has formed on the shoulder pieces, and then ask a ruler to back aglet. Should pay attention to action process don't bend ancon, just shoulder belt movement.

Ballet type squat down

Strengthening pelvic muscles and leg adduction muscle group, restore physiology function.

Side as far as possible in a table, feet (two feet stand outside character between greater perspective, is the more difficult), squat down to its lowest point reduction, if after body instability can hand table. Note squat down process toward the direction of the knee joint tiptoe to keep.

Buttock training

Sculpture hip form.

In table, open, hold out a bosom, feet natural receive an abdomen, carry buttock, hands raised on the table. As far as possible side leg back extension, feeling ipsilateral buttock big muscle contraction, stretching to the highest level, then try to make ham outside spin. Note action must always keep changeless, two legs knee joint Angle alternating training.

Collecting from abdomen exercise 1 footstool

Strengthen abdominal muscle upper and abdomen oblique muscle.

Sit on the stool, steadfast ground, put your hands on your feet ears. To receive an abdomen, make one elbow contralateral knee movement towards, two side alternate movement. Note action must always keep to receive an abdomen state, until the whole exercise over, the movement wants slow, try to feel abdominal muscle contraction.

Collecting from abdominal exercises 2 footstool

Strengthening the abdominal muscles in the mid-lower.

Sit on the bench, hands raised in stool sides, legs knees. To receive an abdomen, try to make ham close to the chest. Note action must always keep to receive an abdomen state, until the whole exercise over, the movement wants slow, try to feel abdominal muscle contraction.

Head setting-up exercise

Relax neck muscles, relieve eye fatigue.

Sit on the window, hold out a bosom, to receive an abdomen, aglet natural press. Ordinal forward, backward, toward the rear its head nodding bowed head, to the right on the left, then bowed head twice each open eyes looking 5-8 seconds hyperopia.

On trapezius muscle tension

Ease trapezius muscle upper fatigue.

Sit on the stool, steadfast ground, hold out a bosom, feet receive an abdomen, aglet natural press. Side hand grasp stools, head to the other party to the maximum lateral, maintain 5 seconds, then stretch other side. Pay attention to slow, tensile process should not hand traction head.

Call abdominal oblique muscle training

Avoid calling for a long time cause blood circulation poorly.

Remain steadfast ground, hip feet in one hand, held akimbo, one holding the phone, to the sides of the most greatly swivel. Note upper-body shaking, relaxing around not shoulder muscles, realize the abdominal muscles send force.