[teach you to receive elementary course of celiac gem gal main action] how does _ of exercise of _ gem gal practice –
Modern has sedentary problem generally, but it is man or woman do not hope she are having a pregnant no matter, so how the target that thin abdomen became everybody to basically study. It is OK that someone says to do sit-ups everyday thin abdomen, it is really such, but how many person can hold on? Then gem gal became thin abdomen the mainstream, the learn the rudiments of a subject that a few are shared to receive celiac gem gal below is main movement.
Type of boat of the first type gem gal
Step1 sitting position, and approach double leg, towardSh1f of Shanghai Long Feng forum Extension forward is straight, tiptoe upgrade, look up hold out a bosom, both hands puts ham root ministry.
Step2 two tactics puts the body two side, stretch the five fingers to maintain the ground, two legs curve knee.
Step3 uses lumbar abdomen force to raise double leg, make crus parallel at the ground.
Step4 slowly put down double leg to restore former pose, repeat several times.
The effect: This movement can exercise abdominal muscle, at the same time can clear constellation.
Bridge-type of the 2nd type gem gal
Step1 lies on his back on the ground, loosen the whole body, part double leg compares shoulder breadth a little, two tactics in the body two side are made the same score put.
Step2 knee bends, make crus and ground perpendicular, two tactics the centre of the palm puts the body downward two side.
Step3 uses upgrade of force of lumbar abdomen buttock to raise trunk, both hands is handed in in unbend of body lower part grasp, the eye looks to bosom.
Step4 stays 5 after breathing to 10 slowly put down the body. Repeat an act several times.
The effect: Form of characters or letters of this gem gal besides can model even abdomen, the muscle that still has hip to enhancing the side after ministry of back, leg group also have very good effect.
The 3rd type annulus type gem gal
Step1 is on the ground1000 beautiful community of Shanghai Lie on one’s back, loosen the whole body, part double leg compares shoulder breadth a little, two tactics in the body two side are made the same score put.
Step2 knee bends, make crus perpendicular at the ground. Both hands bends ancon, finger tip is put in ear to the leg two side.
Step3 uses upgrade of force of lumbar abdomen leg to raise trunk, unbend elbow, bosom still has hip as far as possible upgrade drive up, head in the future is admired.
Step4 is withheld 5 after breathing to 10, slowly put down the body, return former pose, repeat several times.
The effect: Strengthen haemal circulation, aggrandizement abdomen still has ham muscle.
Type of the stretch one’s legs on the 4th type gem gal
Step1 both hands bends ancon, after finger across puts a head.
StLove Shanghai is the same as edition of city mobile phone Ep2 unbend and approach double leg, stretch tight straight tipto[……]