10 minutes-us gymnastics move out flames flickering xianzi

10 minutes-us gymnastics from 4 3 2 1 consists of four stages of gold, just a short 10 minutes, to help you fight against meat, fight against obesity.

4 minutes activity aerobic

Want to really get rid of excess fat in the body of beauty, be sure to wash do aerobic exercise, help increase fat consumption, reduce fat and increase cardio, aerobic "activity" campaign specially designed waist action, help you sculpture charming curves.

Rocker arm flexor hand

Step1: open your legs, hands held high, close to the ears as possible.

Hips swaying to the left, and right arm is bent backwards.

Step2: change right arm repetitive movements.

Open hand extrapolation

Step1: left to hit back, hands bend in the shoulders, the maintain five fingers spread.

Step2: right toe beside the point, the upper part to try to turn to the right, at the same time try to separate the two hands to push around.

Hands and feet, back to Step1, left and right side of the transfer.

3 minute muscles strong plastic

Want to maintain optimal body combinations, to doing more movement muscle strong plastic, increases energy consumption, let you raise the overall metabolic rate, consume more calories, to strengthen the exercise intensity, hand to hand with weight of equipment (such as water bottle).

Side leg lift

Step1: left foot stand, knees slightly right foot off the ground, the knee toward the front.

Hands forward elongation, five fingers spread.

Step2: breathe in the right foot to the right along the elongation, hands to open.

Breathes, hands down, left and right for recovery.

After lifting his leg

Step1: left foot stand, knees slightly right foot off the ground, the knee toward the front.

Hands song in the waist, the palm facing up.

Step2: breathe, right foot slowly backwards elongation, the right hand forward, left-hand side elongation, the palm facing down.

Breathes, hands down, left and right for recovery.

(Practice editing: Liu Haibo)