Anastasia Prescription 1: Tighten the abdomen and raise the legs
Practice method: Lie on your back on an inclined board, straighten your arms, hold the support behind your head with both hands, keep your upper body stationary, straighten your legs and do abdominal and leg raising exercises. Keep your legs as close to your chest as possible, then lower them, then raise your legs, and proceed in sequence.
Requirements: The fixed angle of the inclined board can be based on your physical condition. If you have good waist and abdominal strength, the slope of the inclined board can be larger. If your strength is small, the slope can be smaller. When tightening the abdomen and raising the legs, straighten the legs ； Don't bend your knees ； When the legs are lowered, the speed slows down to stretch the abdominal muscles ； Do 10-15 times in one set, rest for 1-2 minutes after finishing, and then do the next set of exercises, which can be done in 2-3 sets. Do this 2-3 times a week.
Function: Improve waist and abdominal muscle strength, expand the chest, and enhance respiratory function.
Prescription 2: Lie on your back and get up from both ends
Practice method: Lie flat on the floor or bed, keep your legs together and straighten naturally, and stretch your arms naturally behind your head. When sitting up, lift both legs and arms up and down at the same time, move closer to the middle of the body, use the hips as the axis to fold the body in half, then return to the original position, and then continue the movement of getting up from both ends. Do 10-15 times in a row, 2-3 groups for each exercise, every week exercise 3-5 times. You can use auxiliary exercises to exercise after getting up in the morning or after doing other exercises.
Requirements: When sitting up on both sides, the limbs should be straightened naturally, and the knees should not be bent. They should move at the same time, not one after the other.； Inhale when you raise your legs, exhale when you lower your legs, don't hold your breath intentionally ； When you first start practicing, your coordination may be poor, and your hands and feet cannot rise at the same time or the folding angle is small (the hands and feet cannot touch together). It doesn't matter, as time goes by, the movements can be perfected.
Function: Increase waist and abdominal strength and improve body coordination.
Prescription 3: Weight-bearing kicks
Practice method:
1. Stand upright with one leg supported (if you are weak, you can support it), tie a sandbag or other heavy object to the other calf, and perform a front kick. The height of the kick should form a right angle with the upper body. After kicking 5-10 times, switch to the other leg and continue.
2. The preparation movements are the same as method 1, but instead of kicking forward, kick to the side of the body. The bigger the kick to the side, the better. After kicking 5-10 times, switch to the other side and kick 3 times each.
3. It is slightly different from the above method: it is not kicking, but flexion and extension. The specific method is to sit on a high stool, hook dumbbells on your feet or hang other heavy objects, or tie sandbags to your calves. The upper body should naturally hold your chest slightly, with both hands on both sides of the high stool. The non-weight-bearing legs naturally droop, and the weight-bearing legs should do flexion and extension exercises. After 10 times of flexion and extension, switch to the other leg, and exchange the legs 3-4 times.
Requirements: When doing front kicks and side kicks, your legs should be straight, do not bend your knees, and your upper body should not move.； When doing high bench flexion and extension, the upper body does not move and the knee joint is used as the axis to perform flexion and extension movements.
Function: Mainly develops the strength of the calf and thigh quadriceps muscles.
