Kellyï¼?Waist muscle exercise methodsã??

[Kelly 1343]

:-o Helloï¼?

Waist muscle exercise methods: two feet apart and shoulder are the same as wide stand, hands on his hips, do the preliminary pose. Then do the waist fully proneness and extension the four times, sports should make the waist muscle relaxation.
1: the waist as clockwise and word clockwise each, then the slow to fast, from big to small, shun, inverse alternate swing each eight times.
2: on the bed, legs buckling, double foot, elbows, and after the head for the fulcrum (five support) force will coxal drive up, such as arch bridge form, along with the progress of the exercise, can be put in his arms, feet and head back only to practice for the fulcrum. 20 to 40 times repeatedly exercise.
3: lay down on the bed, put his arms to the sides of its body dry, his legs out straight and then turn the head and upper and lower extremities upward force is raised, don't make the elbows and knee buckling, should always keep unbend, such as fly shape. 20 to 40 times repeatedly exercise.

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