Front leg (left): Same as above, but with the left hand.
Side leg (right): Put the right leg on the bar obliquely and open the left foot outward. Don't turn your feet. Put your right hand on the bar and your left hand on your ear. Then put your back on your thighs, your head on the ceiling and your hands on your toes.
Side leg (left): Put your left leg on the bar. Grab the handle with your right hand and raise your left hand.
Rear leg (right): After standing with the left hand holding the lever, put the outside of the right leg on the handle, and the knees are not allowed to bend. Stand up straight, then squat down with your hands and stand up to the music, throw your left hand in and bend over.
Hind leg (left): The same as retreating to the right.
Matters needing attention
Exercise should improve your ability and avoid injury. Warm-up and stretching are just like the basic internal skills in martial arts novels, so we must persevere and be down-to-earth. But many people only know one, don't know the other, or can't grasp the essentials; Not benefit from it, but suffer from it; Therefore, in order to get the maximum benefit from the tie-wraps and ensure safety, the following principles must be observed:
1. Be sure to warm up before tying your shoelaces; For example, using a small run to raise the body temperature, so that the muscles and tendons are in a state of preparation, the effect of lacing will be improved, and the chance of injury due to improper lacing can also be reduced.
2. Don't pause breathing when stretching tendons; Take a deep breath slowly; Pause and hold your breath, it will increase negative oxygen debt, uncoordinated movements, and increase the chance of laceration injury.
3. Stretch tendons before and after exercise; Most people only remember to stretch tendons before exercise; Tired after exercise, I don't want to move even; In fact, after exercise, although the muscles are sore, it is still necessary to gently do lacing again, so that the muscle fibers can be re-conditioned, the speed of fatigue recovery will be accelerated, and the muscle state will be better next time.
4. The lacing action should be slow and gentle, and it is forbidden to use force too hard or too hard. The purpose of lacing is to stimulate the nerve information of muscle spindle nerve and tendon sensory corpuscle by using the elasticity and extensibility of tendon, and gradually increase the stretching potential and endurance. Whether it is rhythmic or fixed (more than 30 seconds in a row), it is effective as long as it is moderate; The most taboo is the tendons that can't be pulled and pressed normally. In order to be quick, they are pressed by violence, or others apply external help; As long as the force is improper, it will cause harm.