Exercise the Flexibility of the Torso Dynamically

Exercise the Flexibility of the Torso Dynamically
a) Objective: to train the flexibility of the torso muscles
b) How to do: (1) Put your hands on your waist, then bend your body to the left and right 8 counts (2) Hands above the head, palms tightly, arms straight, bend the body to the left side and as much as 2 × 8 counts ( 3) Put your hands on your waist and turn left and right 2 × 8 counts (4) Hands over head, palms tight, arms straight, rotate left and right 2 × 8 counts.

Exercise hip flexibility
a) Objective: flex the hip joint and muscles
b) How to do: (1) First stand up straight, legs together and arms straight above your head (2) Then swing your arms down by bending your hips, then move your hands over your head (3) Movement this is done alternately from top to bottom and vice versa 5 × 8 count.

Exercise the flexibility of the knee joint
a) Objective: to enforce the knee joint
b) How to do: (1) First stand straight, then place one foot in front and the other foot behind where the knee of the front leg is bent (2) Both palms are flat on the floor, parallel to the front foot (3) Then pull the hips down repeatedly using the position of the feet (4) This movement is carried forward and back (2 × 8 count

Static flexibility exercises
Static fatigue training is to stay in a position for a certain period of time
1) Static knee joint flexibility exercises
a) Objective: train the flexibility of the knee joint muscles
b) How to do: (1) Stand up straight, place one foot in front and bend your legs back straight, hands touch the floor, hold 8 counts (2) Turn over, feet that were straight gentian bent, hold 8 counts
2) Static back and thigh muscle exercises are static
a) Purpose: to train the flexibility of the back and thigh muscles
b) How to do: (1) Stand straight, legs straight together, bend your body so that your hands touch the floor hold 8 counts (2) Stand up straight, legs tightly straightened, bend your arms holding your ankles, kiss your knees, hold 8 counts

3) Exercise static back muscles flexibility.
a) Objective: to train the flexibility of the back muscles
b) How to do: (1) Stand straight, legs straight together, bend your body until your hands touch the floor, hold 8 count. (2) Stand up straight, legs straight together, bend your arms holding the ankles, kiss the knees, hold 8 count.

4) Exercise
a) Objective: to train the flexibility of the back muscles
b) How to do Sleep on your back, legs open and knees bent, feet flat on the floor, palms on the sides of the ears, elbows pointing up. (2) Raise your body by rejecting both hands so that they are straight and the legs are also straightened together. Maintain the kayang position for 8 counts

Balance Training
Balance is maintaining the body from a pressure or burden on the body in a state of being still or in motion. This balance exercise can be done by reducing or reducing the pedestal area. Balance training is an exercise / form of posture in a balanced state both in standing, sitting, and squatting.

Balance training lifts one leg up from the air.
1) Objective: train the strength of leg muscles, back and arms, and maintain balance.
2) How to do: a) Sleep on your back, legs open and knees bent, feet flat on the floor, palms on the sides of the ears, elbows pointing up. b) Lift your body by rejecting both arms to the straight and both legs are also straightened together (the position of the shadow). c) Lift one leg straight up, keep the position for 8 counts. d) Do it with a different kind of old feet.