3 months markedly home aerobics.

<P> A squatting movement </ P> <P> 1. Standing, feet at hip width apart; </ P> <P> 2. Arms crossed, put his hands chest (in the physical training for 6 months .mentioned above can be a heavy hand, or holding a wooden stick, the bar is equal to the shoulders); </ P> <P> 3. slowly lower my eyes, squat (the infirm can sit in a chair), keeping the back straight (do early .upper body slightly forward who can), flat as the front of the eyes of a fixed point. .Pay attention to maintaining the body balance and prevent falls; </ P> <P> 4. Buttocks and abdominal muscles tightened, and slowly stood up and return to starting position. .</ P> <P> each action 10,12 or 15 times to do it again, do a total of three times. .</ P> <P> Second, the song Leg </ P> <P> 1. Standing, hands on his hips (body strong to hold a stick or a barbell with both hands on the shoulders, the infirm who can shore up two hands .chair back); </ P> <P> 2. kicked a big step forward in cross, while bending knees, upper body straight, hips under pressure. .Front knee does not exceed the toes, before the thigh parallel with the ground; </ P> <P> 3. For the other foot and repeat the same action. .</ P> <P> do each action is over 15 or 20 times, repeat twice </ P> <P> three, before the song body movement </ P> <P> 1. Standing, feet apart about .2Ocm, toes toward the front, knees slightly bent, both hands on his chest (body strong hands holding a wooden stick can be put on the shoulders), upper body straight; </ P> <P> 2. torso forward, and thighs .90 degree angle, hips slightly backward tilt can be to maintain a balance, a few seconds to restore the start position. .</ P> <P> do each action is over 10 or 15 times. .Repeat twice. .</ P> <P> four Taitun sports </ P> <P> 1. Supine, knees buckling, his feet touch the ground, arms straight and flat on the sides; </ P> <P> 2. .hips lifted from the ground, so that the back and thigh in a straight line, buttocks muscles tighten. .Note that the back do not bend; </ P> <P> 3. Hold for a few seconds, slowly put down the buttocks. .</ P> <P> 20 times for each action to do it again, do a total of three times. .</ P> <P> five, after the leg lift exercise </ P> <P> 1. Prone, legs straight, arms bent forward, placed his arms on his forehead; </ P> <P> 2 .. a leg to rise, so that the arm has a sense of tension for 4 seconds down; </ P> <P> 3. for the other leg, according to the same request to do. .</ P> <P> 2O times for each action to do it again, do a total of three times. .</ P> <P> six wings playing sports </ P> <P> 1. Hands and knees, the weight evenly shared; </ P> <P> 2. One leg stretched upward, heels as much as possible .up, a few seconds and resume the starting position; </ P> <P> 3. for the other leg, according to the same request to do. .</ P> <P> 2O times for each action to do it again, repeat twice. .</ P> <P align=right> (internship Editor: He Lili) </ P>.