15 minutes to do a simple aerobics.

<P> Waist exercises </ P> <P> 1, lying in bed, legs close together, knees bent, but not two feet from the ground, his hands behind. .</ P> <P> 2, lift the upper body using abdominal muscle strength, direction of twist to the left leg. .</ P> <P> 3, back to the starting position, upper body attached to the legs. .</ P> <P> 4, return to Step 1, raised his upper body, turning right leg direction. .</ P> <P> 5, back to the starting position, according to the left, middle and right in order to repeat the set of action 25 times. .</ P> <P> Note: If you have a pain in the arms and neck, indicating that your action is incorrect. .Remember, we use the abdominal muscles and raise the body. .In addition, when you lie down, the shoulders do not touch the ground, or would not achieve the role of the exercise waist. .</ P> <P> shoulder exercises </ P> <P> 1, straight, feet slightly wider apart at the hips, knees slightly. .Eyes straight ahead, back straight. .Both hands to hold a two-pound ball or other heavy objects, etc., on your hips. .</ P> <P> 2, right hand holding his arms straight on the move, pass the ball in the head at the left hand. .</ P> <P> 3, arms drop back to the buttocks, to start passing up and down movements. .Action look like arms turning windmill. .</ P> <P> 4, repeat the pass action 20 times. .Action should be slow, do not rely on momentum to movement. .</ P> <P> Note: do not rely on activities to pass the wrist, arm, back, neck should be straight, so they will automatically pass rather than bowls. .</ P> <P> leg exercises </ P> <P> 1, against the wall to sit down, back straight, feet affixed. .Holding a weight 16 pounds on the thighs fitness bar, about three inches from the knee. .</ P> <P> 2, heel lift up from the bed, while his hands under the pressure of health bar. .</ P> <P> 3, repeat the set of action 25 times. .</ P> <P> thigh exercises </ P> <P> 1, straight, feet hip width apart. .Right knee bent, upper body is bent, fingers fingertip hold on the ground. .Left leg straight, move back 12 inches, left toes outward. .</ P> <P> 2, try to lift up his left leg, at the top for 5 seconds, then down his left leg, right leg do the same. .The set of actions to do 25 times. .</ P> <P> Note: must be as valgus toe, do not twist the hips, so as to maximize the elimination of thigh fat. .</ P> <P align=right> (internship Editor: Zhang Xing) </ P> Today hot: do not know the characteristics and movement of movement, or there are some misconceptions about their own, or copying other people's training methods, often .into the errors that have shaken the confidence to continue to exercise ... ... [enter the Fitness Channel] <li class="i1"> good men exposed to muscle! .<li class="i1"> all the attempt to exercise self-flagellation method <li class="i1"> 9 of the most economical method <li class="i1"> thin Devil Ten Fitness Mistakes make you come to naught <li class = ."i1"> 50 strokes! .Refining the best body out of jeans do not spend money changing <li class="i1"> devil's seven secret <li class="i1"> fitness to overcome the obstacles psychological <li class="i1"> 10 .6 Rules of plastic steel chest chest training.