First trick: scissor style
Areas of exercise: abdomen, quadriceps, hamstrings, biceps, shoulders
The whole process moves quickly, control the force, inhale, raise the right leg up, then exhale, lower the legs, and change the right leg.
Simple:
As shown below: shoulders and head on the ground
Second trick: sit sideways and twist the triceps
Exercise essentials: sit on the ground with your upper body straight, stretch your legs forward, and press your toes. Then land your left foot on the ground, step on the center of the fitness band, and turn your body to the left. Exhale, pull the strap with your left hand, lift it up, lift your left leg up, bend your left knee, your calf at a 45-degree angle to the ground, and press your left arm and shoulder back to the side.
Simple: Feet on the ground.
Premium :
As shown in the figure below, grab the calf belly of the left leg with the right hand, and lift the left leg up to form a 30-degree angle to the ground.
The third trick: crossover
Action Essentials: Sit on the ground with your feet on the center of the band and bent your knees up. Grasp the end of the strap with your hands crossed and slowly lie down on the upper end of your body, keeping your knees bent. Hands on arms, feet lifted, hips off the ground, thighs close to chest, shoulders off the ground.
Then straighten your legs forward, straighten your arms back, form an X with the straps in an X shape, hold the movement for two breaths, then lower and repeat the movement for eight rounds.
Easy Pose: Keep your legs off the ground for the first five rounds.
Advanced: The final movement freezes the time of five breaths.
The fourth trick: frog style
Action essentials: Bend your legs, wrap the strap around your toes, and grasp the ends of the strap with each hand. Then slowly roll over from one side and lie prone on the ground. Lift the strap with both hands, lift your legs up, and move the upper part of your body away from the ground at an angle. Hold the movement, stay for a while, then put it down, and repeat the movement for eight rounds.
Simple pose: Chest on the ground, legs on the ground without lifting.
Advanced: The feet are as far apart as possible, and the larger the angle, the more difficult the movement.
The fifth trick: starfish stretch
Action Essentials: Sit on the ground with your feet bent on your knees, wrap the strap around your right foot, and grasp the ends of the strap with your right hand. The left hand is supported on the ground, the center of gravity of the body is placed on the left side, the feet are overlapped, and the hands are on the hips.
Then hold the strap with your right hand and lift it diagonally above your head, your left leg parallel to the ground. Repeat for four rounds, then switch directions and do four more rounds.
Easy: Keep your left leg on the ground.
Advanced: The ball of the left foot is supported on the ground, and the left leg forms an angle to the ground.
The sixth trick: the hundred loops
Action essentials: Sit on the ground with your legs bent, wrap the strap around the calf of your legs, and grasp the strap with your hands crossed. Then the body slowly lies on the ground. Arms parallel to the ground, hands grasp the straps, clench into fists, lift your feet parallel to the ground, and raise your head and neck up.
Exhale and hem your arms up and down five times. Exhale and repeat the hem up and down five times with both arms. Do ten breaths (swing the arm up and down 100 times, hence the name “hundred turns”).
Simple: During the movement, the head and shoulders are attached to the ground.
Advanced: The closer the strap is to the thigh, the more difficult the movement is.
