The aerobics exercises, walking, swimming and cycling is an important part of any exercise program yet. Besides, combined with yoga also need to maintain the level of toughness.
Movements 1: Stretching is
Sitting on the floor, legs stretched out front. Bend your knees so that the soles of the feet towards the other thigh. Hunched forward so that your hands touch the feet of the legs are stretched. Keep the chest straight, hold this position and relax for a while and then switch legs.
Movement 2: Stretch the quadriceps
Stand up straight, put your right hand on the wall or the back of the chair. Left leg bent behind you and use your left hand to keep. Pull back toward buttocks ankle. Tighten your stomach and hold position for a while and then relax and switch legs.
Actions 3: Fold forward
Stand straight, feet a few centimeters apart. Hunched forward and reach your toes. Relax your hands. Hold for five slow breaths then slowly return to the starting position.
Action 4: Squat
Stand straight, feet spread shoulder. Putting his hands. Lower down like you're prepared to sit down at the same time, lowered his arm across front. Make sure that both feet facing forward, hold this position for a few seconds. In this exercise it is possible to loosen his hands on either side of him.
Action 5: Raising calves
Place your hands on a table or chair to prop. Stand-footed and left leg up so that your feet right ankle level. Then tiptoed down to lift repeatedly raised and then switch legs.
Action 6: Improving the quadriceps
Sit upright in a chair, put the legs to the floor and tighten the abdominal muscles. Stretch one leg out in front and the toes pointing up. Slowly lift leg up from the chair and then down and repeat several times, then switch legs.
7 movements: Raise leg sideways
Stand up straight, arms against the seat back, legs spread shoulder. Gently lift the left leg to the side, back straight, hold the position for one second and then down and then repeat 10 to 15 times. Then switch legs. Repeat the cycle once for both legs.
Movements 8: Co pillow
Stand up straight and holding on to the back seat. Lift the right leg behind the knee and contract so that the heel touches the buttocks. Do not move your hips and knees slightly bent left leg. Hold for 1 second and then repeat 10 to 15 times and then switch legs. Repeat 1 more time cycle for both legs.
Hoang Van
(According Healthguides)
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FreeFlex suitable for people with osteoarthritis, rheumatoid arthritis, who often sports athletes and active, who need prevention of arthritic diseases, polyarthritis, elderly people suffer from back pain, fatigue pillow.
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Products are currently sold in the pharmacy system nationwide.
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