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Some people still understand Xiaoyanfei, and insisting on practicing Xiaoyanfei can bring people a lot of benefits, but it is not a simple thing to practice Xiaoyanfei, Xiaoyanfei has some particularities, such as How long does it take. How long does it take for the average person to be Xiaoyanfei for the waist? Let's follow the editor to understand it.
How long does Xiaoyanfei do it for the waist?
Xiao Feiyan is an important test for training the back muscles. If you have time, keep exercising every day for 20-30 minutes each time, especially if you do Xiaofeiyan before going to bed, the effect is best. Action method of Xiao Feiyan: Lie on a hard board, stretch the head, neck, upper limbs, and lower limbs to the waist and back with the same force, so that the waist is arched. Hold for 2 seconds each time, then relax, and repeat the above actions again. The tension of the back muscles determines the degree of development of lumbar spine diseases, and strengthening the strength of the lumbar muscles can prevent the occurrence of lumbar diseases.
Xiaoyanfei standard action
Lie on the yoga mat, straighten your legs, lie on the ground to relax our body, keep our legs still, use your hands to hug our head and lean back, let our body form a feeling like a bird taking off . Keep this action still for 40 seconds, then relax in place for 20 seconds, then restart this action, you can complete three sets a day.
1. The frequency and intensity of back muscle exercise must vary from person to person. It should be done step by step, and the amount of exercise can be gradually increased every day. If you feel waist pain, discomfort, stiffness, etc. the next day after exercising, you should appropriately reduce the intensity and frequency of the exercise, or stop exercising, so as not to aggravate the symptoms.
2. Don't use excessive force suddenly during exercise, in case you twist your waist due to exercise psoas muscles. This is a kind of static training, you only need to work slowly.
3. If you already have waist pain, stiffness, discomfort and other symptoms, you should stop or reduce the back muscle exercise; rest in time and stop the exercise when the back and leg pain is acute, otherwise, the original symptoms may be aggravated.