1.The twisting movement waist-buttock
Bipod and approach to stand,hands,shoulders relax hips,clockwise as dramatically reverse waist-buttock 5 times,counterclockwise 5 times.
2.JianBei circle annulus movement
Stand,two arms feet touching to both sides unbend carried to the shoulder height,forming T word,palm down,arms around basketball big circle turn 20 times.Then the thumb down,so it is toward,palm round turn 20 times.Then the palm upward turn 20 times,palm toward front 20 times.If you want to increase the difficulty,can this:top 40 times after left standing on one foot,40 times right foot standing on one foot.
3.Hip leg extension movement
Standing on the ground,bend,hand to touch the floor.The other side while knee bends,in turn,both sides to keep knee unbend of bending,pay attention to two feet exchange keep flat on the ground,head completely relaxed and lop,feel with gravity,spirit is loosened completely tensile cervical vertebra.Such exchange a hold for 15 seconds.
4.Back muscle strengthening exercises
Feet touching stand,knee bends slightly,upper body forward,back straight parallel to the ground,as far as possible (if your waist is bad,need not bend too,your cloth).Arm natural unbend,relax,then two arm elbow to both sides,parallel to the ground,still for a moment,and then down his hands together.Do 40 times.
5.Side pressure movement
Bipod and approach to stand,two hands for left hand,right hand too wrist,the body to the right,under low static pour in 15 seconds,and then reversing the left poured.