The first type: Tightens the buttocks muscle, beautifies the buttocks curve, extends the body ventral.
??(1) lies supine, the double arm puts in the body side, the adjustment breath.
??(2) inspiration, Qu Shuangxi, heel as far as possible close buttocks.
??(3) expiration, both hands hold the ankle area, lifts slowly the body to the ground, tightens the buttocks muscle, maintains 30 seconds, breathes naturally.
??(4) exhales slowly, the body falls returns to original state to lies supine the posture, is again redundant makes.
??Substitution procedure: If the hand does not suffice the ankle area, may let both hands keep flat in ground.
The second type: Beautifies the buttocks, the strengthened thigh muscular strength and the ankle area strength.
??nearby (1) like first type such inspires, lifts the body, both hands hold the waist, big arm support in place.
??(2) shouts, lifts the heel, the knee gathers, thigh inside muscle clamp.
??(3) inspires first, then the expiration, simultaneously the left leg upwardly unbends, maintains 5-10 seconds, breathes naturally.
??(4) inspiration, the left leg falls, the support, the expiration, unbends the right leg, maintains several seconds upwardly, breathes naturally.
??(5) left right leg does 3 times, then relaxation return to original state.
The third type: The reduced shoulder, the hip department, the side waist’s excrescence, stretch the leg rear end ligament.
??(1) lies on one’s side, right flank the big arm to be well-grounded, the right hand holds the face side, the adjustment breath.
??(2) inspiration, the tune draws out the left leg, the left hand holds makes the foot.
??(3) expiration, the left hand pulls up the left leg upwardly, the left knee stretches straight, maintains several seconds, breathes naturally.
??(4) return to original state falls, is redundant 3 from now on, trades another one side to do again.
The fourth type: Enhances the breech delivery line, tightens the gluteus, strengthens the waist, the back muscle.
??(1) lies supine, the chin to be well-grounded, both hands make a fist put in the body side.
??(2) faces the palm on, puts in the thigh root place.
??(3) inspiration, tightens the gluteus, the effort raises the both legs upwardly, the forehead pastes, the double arm uses the forcing place. Maintains 10-20 seconds, breathes naturally.
??(4) expiration, the leg drops the return to original state, the chin is well-grounded, deep breathing one time. Makes 3 times repeatedly.
The fifth type: Enhances the breech delivery line, tightens the waist, the abdomen, the buttocks muscle, the strengthened thigh strength and the balanced ability.
??(1) stands positively, adjustment breath.
??(2) inspiration, bends the left leg to lift backward, the left hand holds the left leg, the right arm unbends upwardly.
??(3) expiration, the left hand pulls up the left leg upward extension, before the right arm, extends the maintenance to be balanced. Maintains 20 seconds, breathes naturally.
??(4) expiration, returns to original state to (2) posture, returns to the station posture again, trades the leg to do again. About makes 3 times respectively.
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April 24th, 2008 at 4:05 pm