Improve cardiopulmonary function, relieve back pain, 5 minutes of abdominal core training and you will be good for leg strength

When waves of cold waves come, it makes people feel cold so that their shoulders and backs are tight and stiff. If the blood circulation in the body is not good, it will aggravate the muscle aches. The shoulder area affects the self-disciplined neural system. Modern people may suffer from long sitting for a long time. Exercise in winter can relieve improper symptoms and improve immunity. Sports expert Ge Houhan taught three abdominal core training, which can improve cardiopulmonary function, improve poor body posture, and increase limb flexibility through training with limb stamina.

● Exercise the abdominal core for 5 minutes a day to improve muscle endurance

● Hips and legs training can help cardiopulmonary function and relieve pain

● Use towels to help extend or twist, and the effect is doubled

Exercise the core muscles. I feel it in one month

Ge Houhan said that the core muscles refer to the deep-layer muscles inside the body, including the muscles near the abdomen, back and pelvis, rather than the abdominal muscles. The core of the abdomen is much better, which can improve the basic lift rate, support body movements to avoid injury. The most important thing is to prevent or reduce muscle loss and increase the strength of climbing hills and climbing stairs.

The focus of abdominal core training is to stabilize the spine, coordinate the whole body, and increase the endurance of the lumbar and dorsal muscles. For strengthening the core muscle group, exercising the core muscle group can help reversing sarcopeniasis. Ge Houhan emphasized that if you want to strengthen your core strength, just do it in a simple three sets of movements, at least 3 to 5 times a week, 20 to 30 minutes each time, and the effect will be very impressive after one month.

Use towels to help pay attention to body balance

Different from general abdominal core training, Ge Houhan uses towels to help stretch and balance, so that the movements are accurate. First, hold the two ends of the towel with both hands and pull it open for a balanced exercise, keep a little force and do not hold it to death. The towel can optimize the process of stretching and exerting the whole body, and remind you to straighten your back. From the initial double hands upward, slowly balance the foot, extend the foot to the side, and then shift the center of gravity to the elbows and foot tips on the left and right sides of the body, so that the body can regain softness and balance.

Ge Houhan reminds that before exercising the strength of the horn muscles, we must first warm the body, maintain core force and cooperate with the breathing rhythm to improve the movement efficiency. The strength and time can be improved in sequence according to the individual's ability to avoid causing sports damage. This fitness combination can be easily practiced at home. If you have muscle pain or other fitness problems, please consult a doctor or professional coach in advance.

Towel single foot balance

1. Hold the two ends of the towel flat with both hands, point the tip of the right foot forward, and move slowly up and down with both hands.

2. After a stable balance, you can try the action of the tip of the foot slightly off the ground. After 10 seconds, switch the tip of the foot to the ground forward.

{twenty one} {twenty two}

Towel raises its knees and cuts the tree

1. Hold the towel with both hands and rolls diagonally upwards, extending its feet to the side.

2. Then start lifting your knees up and down with both hands. Use a towel to touch your thighs lightly in the belly. The towel should be kept strong, and the action looks like a tree cutting.

3. Do it 10 times each, and if it is smooth, you can speed up.

Wrap the towel over the top

1. Hold the towel with both hands and lift it upwards, with both feet and shoulders as wide as both shoulders.

2. Then approach your right knee with both hands, raise your right knee to the side, retract your side abdomen, keep your elbows slightly, and exhale when your hands are up.

3. Then change to the left, lift your knee upwards on the side, and do 8 times on each left and right.

Yuanqi.com's newly launched [Zoom Powers Movement] invites sports expert Ge Houhan to show that his whole body muscles are strong and fat-burning exercises in 5 minutes. The series of courses can help you exercise the core and prevent sarcopenia. If you want to know more sports information, you can log in to Yuanqi.com online for free.

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