Stretching exercise
STEP1: Sitting posture, one-legged knees, the two men's crotch close to the other's thighs, the back of the arm, binocular vision, pay attention to chest and abdomen, adjust breathing.
STEP2: Keep the lower body still, inhale the neck and turn the neck to the right side until the shoulders of the two people are light, and keep the static position for 5-10 seconds.
STEP3: The legs are straight, as shown in the figure, the arms are stretched and the two hands are held by one hand. Adjust your breathing and feel the waist muscles stretch.
STEP4: Continue to bend over the body until the heads of the two meet, and return to the initial position after 10 seconds. After that, the two changed positions and repeated the reorganization.
This group of exercises can help you stretch the back, waist, and thigh muscles, laying the foundation for the following movements, effectively preventing sports strain. It is best to start with this before each exercise!
Abdominal stretching exercise
STEP1: The boys are kneeling, knees close together, hands on the ground, try to keep the back straight. The girl placed the entire buttocks on the boys' hips and sat as steady as possible.
STEP2: The boys use their hands to support the ground while paying attention to the abdomen and keeping the body in balance. The girl's hands stretched back from the head to the back, and the feet pressed hard on the ground, lying flat on the back of the boy. Hold for 5 seconds and then move on to the next action.
STEP3: Boys keep their postures, breathe evenly, and keep your body balanced. The girl exhales and abdomen, lifts her neck upwards, stretches her arms forward, and stops when she feels she has reached her limit, and stays still for 5 seconds.
STEP4: The male exhales and stretches the neck upwards. The girl keeps the abdomen tightened, raises her arms upwards, and raises her upper body by the strength of the abdomen, returning to a sitting position.
Since the signage system is divided into multiple subsystems, there are also many classification of identification cards.It can be broadly divided into the following categories:
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