Introduction to the standard movements of Xiaoyanzifei, you can do something wrong

Everyone is familiar with Xiao Yanfei. Xiao Yanfei is a famous action. Xiao Yanfei is the movement that simulates the flying posture of the swallow. Of course, Xiao Yanfei has a good training effect. I believe someone knows the standard movement of Xiao Yanfei. So, what is the standard movement of Xiao Yanfei? Let’s learn about it together.

　　Standard movement of Xiao Yanfei

　　On a hard bed or a clean hard floor, take a prone position, face down, arms are supported by the shoulder joints, gently lift them, and arms are facing towards the point of While going up, gently raise your head and shoulders backwards upward. At the same time, gently lift your feet and muscles at the bottom of your waist and contract, try to support your ribs and abdomen for 3-5 seconds, then relax your muscles, return to your limbs and head to rest for 3-5 seconds before doing it. You can do it 30-50 times a day, which can be divided into 2-3 times, and persist for more than 6 months. It is best for patients after lumbar surgery to use it as a lifelong exercise program.

The standard movement of "five-point support"

The knees flexed on the supine position, use the heel, elbows, and head as fulcrum to lift the pelvis. Try to lift the abdomen and knees flat for about 5 seconds, then slowly put them down, fall into one movement, 20-30 consecutive times. The above movements must be carried out continually, once before going to bed for 3-6 months.

　　　Precautions

　　1. The number and intensity of lumbar muscle exercises must vary from person to person, and should be gradually progressive, and the amount of exercise can be gradually increased every day. If you feel soreness, discomfort, stiffness in your waist the next day after exercise, you should appropriately reduce the intensity and frequency of exercise, or stop exercising to avoid aggravating the symptoms.

　　2. Do not suddenly exert too much force during exercise to prevent the waist from twisting due to exercise of the lumbar muscles. This is a static training, you only need to use force slowly.

　　3. If you already have symptoms such as soreness, stiffness, discomfort, etc., you should stop or reduce the exercise of the lumbar muscles; when the pain in the waist and leg should be acute, you should rest in time and stop practicing, otherwise, the original symptoms may aggravate.

　　Editor's recommendation:

　　Common sense: Detailed explanation of Xiao Yanfei's standard movements

　　How to practice the fastest with carp Detailed explanation of carp thrusting movements