Body relax
If your body is very tired after a long day of work, the following exercises can relieve your fatigue, so give it a try.
1. Ankle pump
* Stay behind you.
* Move the ankles up and down. Repeat 10 times.
* Repeat 10 times
2. Ankle slide
* Stay behind you.
* Slowly straighten the curved space and knees.
* Repeat 10 times.
3. Abdominal contractions
* Lie on your back with knees bent and hands resting below the ribs.
* Tighten the abdominal muscles to hug down the back ribs.
* Remember to hold your breath.
* 5 Hold on New.
* Comfort.
* Repeat 10 times.
Body relax
If your body is very tired after a long day of work, the following exercises can relieve your fatigue, so give it a try.
4. Wall Squats
* Stand leaning against the back wall.
* Walk 12 inches in front of the body.
* Slowly keep the abdominal muscles tight when both knees bend 45 degrees.
* 5 Hold on New.
* Slowly re-visitation of the upstanding position.
* Repeat 10 times.
5. Raise the ankle
* Even with weights on both feet.
* Slowly raise the heel up and down.
* Repeat 10 times
6 . Raise the straight leg
* Lie on your back with one leg straight and one knee bowed.
* Tighten the low back stable abdominal muscles.
* Slowly lift the leg about 6 to 12 inches straight and hold for 1 to 5 seconds.
Slowly * lower leg.
* Repeat 10 times.
* Intermediate exercise program
Body relax
If your body is very tired after a long day of work, the following exercises can relieve your fatigue, so give it a try.
7 . Knee alone extending to the chest
* Lie on your back with the two knees bowed.
* Hold the thigh behind the knee and bring the chest up to one knee.
* Hold for 20 seconds.
* Comfort.
* Rehash multiple times on each side.
8. Do hamstring
* Lie on your back with legs bent.
* Hold one thigh behind the knee. * Slowly straighten the knee until an extended thigh is felt behind.
* Hold for 20 seconds.
* Comfort.
* Repeat 5 times on each side
Lumbar stable exercise with Swiss ball
Abdominal muscles (see uterine contractions) must be compressed during each exercise. Do each exercise for 60 seconds. The more force, the harder the exercise from your body.
9. Lying on the floor
* Lie on your back with the calf crouching on the knees and the ball.
* Gradually raise the arm over the head and lower arm, alternating the right and left side.
* Slowly straighten and loosen one knee, alternating right and left sides.
* Slowly raise the opposite arm over the head with one knee straight. Alternate reverse arms and legs.
* Slowly step forward and undeveloped force "walk."
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