http://www.ganlanhuabao.com/Public/Uploads/1411621320.jpg Li Na CLINA (left) Senior coach of Alexander Hall National Class II Aerobics Coach Personal expertise: good at various special groups knee, shoulder, neck, waist and other diseases recovery training, fat reduction, muscle enhancement, prenatal, post natal training, elderly training
Zhang Mengzhou (right) Senior coach of Alexander Hall National Second Class Bodybuilder, National Second Class Athlete National second level basketball referee, national first level fitness instructor Personal expertise: good at muscle enhancement, shaping, fat reduction and rehabilitation
Presumably, many people still remember the plot of President Jin and Girolin sitting up together in the Secret Garden. In the picture, with every time he approaches, all feelings are conveyed by this way.
Still wondering what activities should be arranged on the Double Seventh Festival?Do you want to experience the romantic part of Korean dramas with TA?Then do a set of husband and wife calisthenics with Ask Health Pictorial, and feel the wonderful current between them during the exercise!
Double support Precautions: Two people should keep their bodies straight, head, back and legs in a straight line, and rise and fall flat. Exercise parts: chest, arms, shoulders, abdomen. http://www.ganlanhuabao.com/Public/Uploads/1411621375.jpg
Step1 The boys lie down and support, the girls' feet step on the boys' ankle joint, and their hands support the boys' shoulders.
Step2 The boys go down and do push ups while the girls stay still.
TIPS If the balance ability is poor, girls can also take the posture of standing on the floor with their feet and boys kneeling and prone support.
Alternate ascending and descending Precautions: The trunk of boys should be kept upright during squatting, and the direction of the knee joint should be consistent with the direction of the toe, otherwise it is easy to damage the knee joint. Exercise parts: abdomen, legs and buttocks. http://www.ganlanhuabao.com/Public/Uploads/1411621396.jpg Step1 The boys stand upright and the girls lie on their backs, holding the boys' ankles with both hands.
Step2 The girls' waist and back are close to the ground, and their abdomen is forced to swing their legs upward. The boys catch the girls' toes.
Step3 The girls slowly put down their legs, while the boys raised their arms horizontally in front and bent their knees to squat down.
Crimp approach Precautions: The girls' waist and back are straight, and the boys' belly is rolled to a 45 ° angle with the ground.The sit ups should be carried out slowly. Pay attention to the control of the abdominal force, and do not try to speed up. Exercise parts: abdomen, chest and arms. http://www.ganlanhuabao.com/Public/Uploads/1411621834.jpg Step1 The boys hold their heads in their hands, bend their knees and lie on their backs. The girls put their hands on the boys' knees.
Step2 Boys roll their bellies to do sit ups, while girls bend their elbows to do push ups.
Step3 The boy sat up and stretched his arms flat for 10 seconds.
Underlying arch bridge Note: girls can not shrug their shoulders, and their hips should be vertical and sink as far as possible.The hip of boys is clamped when jacking the hip, and the rest time of jacking the hip can be extended according to their ability, but not more than two minutes. Exercise parts: hips, legs and arms. http://www.ganlanhuabao.com/Public/Uploads/1411621962.jpg
Step1 The boys lie on their backs and knees, lying flat on the ground;The girls put their hands back to the boys, support the boys' knees with their hands, bend their hips and knees, and land their heels on the ground.
Step2 The boys lift their hips off the ground and push their hips upward to form an arch bridge;At the same time, girls bend their elbows and sink.
Step3 The boys' buttocks fall to the ground, while the girls' arms straighten to resume their initial movements.
Abdominal volvulus Note: The action need not be too fast, and can pause for a few seconds when the swing reaches the maximum. Consciously tuck in and pay attention to the balance between the left and right sides. Exercise site: abdomen. http://www.ganlanhuabao.com/Public/Uploads/1411621985.jpg
Step1 Two people sit face to face, while lifting their legs, feet against each other, and lifting their arms horizontally in front.
Step2 Make a fist with both hands, and swing your arms alternately on the left and right sides of your body.
TIPS This set of couple calisthenics can exercise the arms, abdomen, buttocks, legs and other parts.Two people working together can not only support each other and increase the stability of movement, but also make the tacit understanding value UP, UP, UP!
Support Jump Precautions: The boy's elbow is vertically below the shoulder, the abdomen is tightened, and the head, back and legs form a diagonal line. Exercise parts: legs, abdomen and shoulders. http://www.ganlanhuabao.com/Public/Uploads/1411622032.jpg
Step1 The boys bend their elbows to support on the ground, step on the ground with their feet, leave the ground, and straighten their trunks.
Step2 The girl stood at the side of the boy, holding the boy's shoulder joint with both hands.
Step3 The boys keep the action of plank support, and the girls jump alternately on the left and right sides of the boys with the support of the boys' shoulders.
Pressure push shoulder Precautions: boys should keep their stomachs closed and their chests straight. When pushing upward, their elbows should not be completely straight, and their wrists should be stable. Exercise position: shoulder, back, arm and abdomen. http://www.ganlanhuabao.com/Public/Uploads/1411622044.jpg
Step1 Boys sit in a tight belly, straight trunk, and hands up;The girls hold the boys.
Step2 The boys bent their elbows and fell, while the girls kept their supporting positions.
Step3 Boys push upward while girls stand still.
Prone high five Precautions: The hands should not exceed the shoulder joint, the abdomen should be tightened, and the hips should not rotate left and right. Exercise position: abdomen and shoulder. http://www.ganlanhuabao.com/Public/Uploads/1411622057.jpg
Step1 Two people lie face to face with their hands vertically below their shoulders, and their waist, back, hips and legs form a diagonal line.
Step2 The boy raised his left hand to clap with the girl's left hand, while their trunks remained stable.Change sides when finished. http://www.ganlanhuabao.com/Public/Uploads/1411622004.jpg TIPS Like other sports, husband and wife calisthenics also needs sufficient preparations to raise the temperature of joints, ligaments and muscles, increase the flexibility of the body and prevent sports injuries.In addition, attention should be paid to coordinating the exercise level of the two people while exercising.Don't deliberately pursue movements with high intensity and difficulty. It is most important to do what you can.
