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1. Basic Twisting
Wiggle the elbows at the beginning, the waist and thighs will sway freely at the same time.
Effects: warm-up, soothe the waist muscles. |
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2. Exerted Twisting
Wiggle the arms with great efforts and repeat several times.
Effects: aim at the nice exercises for arms, waist, abdomen and thighs. |
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3. Squat Down and Exerted Twisting
squat down with the lowest position and twist freely.
Effects:strengthen the muscles of lower waistline and stretch thews of thighs. |
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4.Twisting with Palms
Push forward the arms and keep the knees curved to twist.
Effects: aim at the exercises for shoulders, arms and thighs to reach the great effects. |
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5. Inclination 45 Degrees Twisting
Strengthen the arms as 45° inclination, lift up the shoulders a little and twist the waist.
Effect: relax the muscles, lower waistline exercise. |
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6. Curved Knees and Swung Shoulders
Put hands on the shoulders and revolve around the shoulders strongly.
Effects: soothe the muscles of waist and shoulders. |
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7. Plams Upward
Stretch the arms toward the both sides; keep the palms upward and swing
the neck lightly; maintain the balance of the arms.
Effects: ease up the arms, waist and neck. |
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8. Windmill Twisting
Circling the arms strongly and twist the thighs freely.
Effects: make great stretch and soothe the shoulders' mucles. |
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9. Yoga Twisting
Pull uo the arms, keep the palms upward and clasp whole finger; hold
the hips straight without any actions.
Effects:sweet from head to toe and slack off
the shoulder's muscles.
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10. Standing
Maintain the correct standing posture.
Effects: aim at the nice exercises for interior thighs. |
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11. Clasped Finger and PUlling Arms Upward Clasp fingers and pull up the arms straight; make the thighs curved and upper body and twist the waist.
Effect: relax the muscles |
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12. Touch FLoor
Touch the floor by hands as much as you can do, the closer your touch
the floor, the better effect you get.
Effects: aim at the nice exercises for interior thighs. |
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13. Curved Knees and Straight Arms
Squat down with the lowest position, open the palms and sway the straight arms strongly.
Effects:soothe the muscles of arms and shoulders. |
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14. Curved Knees and Cross Arms with the Clasped Fingers
Stretch the hands and cross them with the fingers, then swing up and down.
Effect: release the shoulder's muscle. |
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15. Curved Knees and and Clasp fingers at the back
Stretch the arms behind the back
and clasp the fingers, then sway the arms up and down.
Effects: slack off the arms, shoulder...
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16. Curved Knees and Swing Arms as Straight Angle
Stretch the arms toward the bothsides and collimated as shoulder; then swing the arm crosswise.
Effects: release the arms and shoulders.
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17. Curved Knees and Clap Shoulders
Put hands behind the back to clap the shoulders gently.
Effects: relax the shoulders, the neck and the arms, especially the muscles of arm back.
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