川田まみ initiative mp3

川田まみ initiative mp3
曲名：INITIATIVE 歌手：川田まみ 収録作品：恋と選挙とチョコレート 作詞：川田まみ
* 月島きらり　starring 久住小春(モーニング娘。)「バラライカ」
* 平野綾、茅原実里、後藤邑子「ハレ晴れユカイ」
* 朝比奈みくる(後藤邑子)「見つけてHappy Life」
* 長門有希(茅原実里)「SELECT?」
* 涼宮ハルヒ(平野綾)「SOSならだいじょーぶ」

Many people, especially men, are tight in the hip and groin areas, and the
Pigeon is designed to loosen these areas. The Pigeon stretches and expands
your hips and inner-thigh muscles by opening up your entire pelvic girdle. It
also stretches and lengthens your spine and exercises your biceps.
You need one hand weight for this exercise. Grab it and follow these steps:
1. From the kneeling position, slide your left leg back and tuck your
right heel under your left frontal hip bone (see Figure 9-3a).
Keep your hips squared, and try not to drag your left hip backward in
this pose. You can bend your left leg slightly; it doesn’t have to be
straight. Make sure you point your toes.
2. Slowly lower your elbows to the floor, and rest your trunk on your
right thigh.
Don’t bounce as you drop down — slowly and carefully lower yourself to
the floor. Lower yourself as far as you comfortably can if you can’t go all
the way.
If your groin or your quad muscle is too tight to do this exercise, place a
blanket or folded-up mat under your right buttock or thigh. If you can’t
lean all the way to the floor, lean halfway and support yourself with
one arm.
Draw your belly in and up and your tailbone down for support. If you
feel a pain in your knee, it could be because you’re not supporting yourself
correctly with the muscles of your belly. This exercise is meant to
open up your hips and groin, not stretch your knee.
3. Grasp the weight in your right hand, keeping your palm face upward

This is the starting position.
4. Exhaling to a count of four, bend your right elbow into a bicep curl

Cross your right hand in front of you as you bend your elbow. Focus on
your breathing and feel your thigh, hips, and groin stretching.
5. Inhaling to a count of four, lower the weight to the starting position

When you lower the weight, it should land close to your left hand, not
below your right shoulder.
Alternating arms and legs, do this exercise six to eight times, pause to rest,
and then do another six to eight repetitions, alternating arms and legs.