The first set:
1:Regulate the pedal's high and low position
2:Regulate the high and low position that take care of of 泡 cotton
3:The appropriate 砝 code of choice uses to put the 销 to fix
4:Sit on the mat, make the hip joint right lack of impartiality the round to revolve the center, and like to protect to take is, double the feet 勾 live the feet to step the 勾 feet the tube
5:Carry on the back to depend on the 泡 cotton to backward press
( inhale)6:Then pine return( shout the spirit), again and again proceeds.
锻炼 muscle
1:骶棘 muscle
2:Hip muscle
3:Two head muscle
4:Half 腱 muscle
5:Half 膜 muscle
The second set:
1: 砝 code for mat regulating the fit high degree, choosing the appropriate quantity, counteract to put the 销 to fix.
2:Sit on the mat, two mats are on the elbow mat, hands choke up to stop.
3:Make an effort the 绕 elbow the 弯 to raise the small arm, and make the 砝 code rise, grind to a stop two second
( inhale)4:Slowly restores
( shout the spirit)5:Repetition this act 8-12 times.
锻炼 muscle:
1:肱 muscle
2:肱 two head muscle
