It is simple and convenient and apt to walk in RD family and is strong in the bodily movement of practising Wushu popularly

It is simple and convenient and apt to walk in RD family and is strong in the bodily movement of practising Wushu popularly
Summary: This set of movements can temper the flexibility of vertebra, hip and shank. Good flexibility contributes to avoiding vertebra base paining and back and shank damage. The method is, remove the shoes and socks, sit on the floor, it is flat for both legs to stretch forward, the heel stands about 12 centimetres apart, the sole withstands the wall; Stretch before both hands, do the best to touch the wall.
It is a set of quite popular body building of U.S.A. at present that RD family is strong in the bodily movement of practising Wushu. Because this set of body building does not need apparatus, do not need the field, simple and easy to do, effectual, therefore receive Americans' positive high praise. Besides a lot of families, about 8800 middle and primary schools have already classified this set of body building as the compulsory project of physical training in U.S.A., with good for the intersection of health and standard of measurement in the bodily movement of practising Wushu, build up body main reference basis that determine as student.
First, roll up, blow, sit down ' Or sit-ups)
It is a test which lead pulling force and endurance of belly muscles that you can roll up the quantity getting up and sitting in one minute. Belly muscle may prevent the vertebra underpart from pain and keep the good figure while being strong. The method is, both arms cross and embrace the front closely; Both legs crooked, foot, from heel to 30 to 45 centimetres of buttocks, the sole reclines, the tiptoe hooks the bottom of the furniture along (or sit at another person's both feet alone) ,The upper part of the body lies flat backward; The upper part of the body stretches forward while standing up, until sticking to the thigh closely; Stretch before the head, try hard to touch the furniture of the tiptoe hook. This line of movements require that do the best to repeat during one minute incessantly.
Second, push-up
Do strength and endurance that the push-up can temper upper limbs, shoulder and chest muscle. The coordination of the strength helps the figure which keep good, avoid including the chest, bow-backed. Woman and children under the age of 10: One pair of knees lands, the shank is lifted up, the head keeps straight to the knee; It is flat for one pair of palms to stretch, the finger props up ground, palm distance and shoulder and wide below the shoulder forward. Then bend over and touch the ground with the chest, then prop up and stretch to the arm with both arms, so act incessantly, write down the number of times propped up in one minute; The children over the man and 10: Movement basically the same, but pairs of knee want, leave ground, whole body do a straight line, the top of foot lands.
Third, flat is stretched before sitting down
This set of movements can temper the flexibility of vertebra, hip and shank. Good flexibility contributes to avoiding vertebra base paining and back and shank damage. The method is, remove the shoes and socks, sit on the floor, it is flat for both legs to stretch forward, the heel stands about 12 centimetres apart, the sole withstands the wall; Stretch before both hands, do the best to touch the wall. Be careful, the knee can't be crooked, it can not be too quickly that exert oneself, muscles are relaxed as much as possible, it lasts 5 seconds like this, write down your finger tips and distance on the wall.
Step on and jump in four, 3 minutes
This is a most simple and most convenient exercise method, mainly temper the response to lasting type activity of heart. A strong, high-efficiency heart not merely has important maintaining function on endurance of the body and spirit, it can also reduce the danger that the heart is damaged. It is that a small stool or a bundle of newspapers are put on the floor to step on methods to jump, height is about 30 centimetres, step on right the stool first, the left foot steps on the ground, then both feet exchange the seat at the same time, the left foot steps on the stool, the right foot is stepped on, hocket like this, replace movements 24 times every minute, 2 is to finish once every 3 seconds on average.
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