Joint Health Small Movement (Central)

In the previous article , you introduced basic common sense of the joint, and the first three actions were demonstrated at the beginning.Did everyone have a rehearsal?Is it just a few hours of work, family, and repeated life, with a slight relaxation of activity and extension through simple body joints?
Next, there are demonstrations of different parts of the joint, and also ask you to follow up with us.If the body is warm, then it means that the cartilage liquid in our joints has been created again to protect us.

Fourth: cervical vertebra joints.

Preparatory actions: hands are easily placed on both sides of the body, comfortable with double-shoulder pressure, and eyes downwards.

Then, rotate 10 laps in the reverse clock direction.When rotating, the face face upwards, and it matches with the air suction; on the contrary, when the face is downward, the air is spitadjusting the rotating speed by matching the respiration and action two-phase.

Fifth: Thoracic joints.

Preliminary action: Both hands are naturally placed on both sides of the body, with both legs slightly open and shoulder-wide, and a smooth and slow respiration.The above back is the fulcrum, and the chest moves forward, as if the rope was tied up in front of the chest, and the body was hauling forward along the direction of the rope.It feels that the front chest and the shoulders are really distracted to achieve the function of activity.

above the back is pivot, and the shoulders forward to the direction of the eye, and the back is slightly arch-shaped, forming an arc.At this point, the hauling rope is replaced by the back of the rope, and the back is gonging in a way that can stand up and stand upand back and forth operation 20 times.

Sixth: lumbar joints.

Preparatory actions: Both hands are naturally placed on both sides of the body, with feet opening slightly wider than the shoulder.When standing, it seems to be standing in the ground and standing stably.The

body is bent to the right in a side manner until the waist has a strong feeling of tension.When the action was in motion, both hands remained naturally pendant.After the body bends to the right, it returns to the middle action starting point, and continues to bend in the same speed and manner to the left.Around and around 20.

7: Lumbar joints (same as the joint on the previous action, but with different effects)

Preliminary action: Two arms hold the same height with the shoulder, straight from the fingers to the direction of the heavens, and stand up straight from the chest to the chest. Double-feet open the shoulder slightly wider than the shoulder.

has a waist as a pivot and the upper half-body verticality does not change, and the right direction is approximately 90 degrees, and the side muscles are tense when the rotation is rotated.The action turned back to the positive starting point and the upper half remained upright.Continuation of the body in the same manner and speed, with a reversal of approximately 90 degrees left to the left.The count is counted once, and the action continues 20 times.

In this week's articles, you introduced the four upper-body joint activities.
Do you notice that the practice is based on a 20-to-20 count, which is based on, not a convenient number.According to research, the best hyperplasia of the joint sliding solution can be achieved by taking the joint activity at 20 degrees, which is about 15 -20 % higher than usual.
Think about it, the four actions are less than three minutes out of time, simple and efficient, and don't affect life at all.I read about you, and you quickly stand up, put your hands up and move on with us.

In the next article, you will introduce the lower half of the joint activity; and there is also a set of movements that you can't miss if you are a high-heeled girl.

Oral: Michael Puncschke, www.michaelpunschke.de
photographs/text collation: Zeng Fanin.He was born in Munich, Germany, dedicated to the bafaphotography, Design Studio.