9 group aerobics have good build

What is beauty? obesity not beauty, excessive weight is not too beautiful.

Want to have a perfect slim good build, exercise is essential. Try the following nine group aerobics!

Action 1: vertical stretch

Requirements: feet are close to each other, toe can be slightly tightened to outreach, hip, thigh, knee, lower leg and ankle.

The pelvis in a horizontal position (not forward or backward tilt), ten fingers cross-stretch to the head. Shoufu walk tall, wide open the chest. Shoulder, hip and heel in a vertical line. Shoulders down, eyes and head-up front, Chin slightly above the horizontal position. The entire spinal column you want to follow the direction of the head upward! keep 3-5 minutes.

Objective: firstly to correct bad posture of the body, so that they can have the best possible training effect

Action 2: deltoid muscle training

Requirements: feet and shoulder width, shoufu walk tall, shoulders relaxed, eyes, head-up front! slowly elbow elevation until the deltoid muscle full contraction.

The position of the arm as if carrying a big tree! keep 2-3 minutes.

Purpose: to properly adjust the shoulder contour and appearance of the whole

Action 3: triceps training

Ask: stomach, Chin, hands to your side, palm facing towards the roof.

Legs close together, hips slowly tightening! hands raised. Hands to lift the most significantly, the arm to the middle to tighten up, do not open! keep 2-3 minutes.

Purpose: to properly tighten to relax muscles, better cosmetic arm line

Action 4: side lumbar exercises

Requirements: feet and shoulder width, shoufu titun, shoulders relaxed, will hand over to the head, one hand on the body side diagonal 45 degrees.

Eyes and head-up front. The location you want to keep your arms in the same plane. Slowly bend to the side of the body, keeping hip fixed, waist above sites do. Then slowly restored. Repeat 8-10 times, then 10-15 seconds.

Purpose: to be good to tighten up the waist line

Action 5: raise knee exercises

Requirements: single-leg stand, two hands hold the knee, tall, eyes shoufu head-up front.

Slowly release the hands, the hands open-side flat location. Try to raise knee, leg as possible to the stomach tighten. 15-20 seconds.

Purpose: to be a good improvement in the pelvic region of circumference

Action 6: the side of the abdomen and side lumbar exercises

Requirements: the body side, head on to the arm, shoulder, hip, toe the line.

First of all to the top of leg wound to the back side of the leg below taking lives. Nice legs slowly up elevation, hips slightly touching the ground. 15-20 seconds.

Purpose: to be good to tighten up the waist line

Action 7: single leg squat exercise

Requirements: stand back against the wall, double-leg squat to a 90-degree knee, thigh is parallel with the ground.

The left foot lift off the ground about 10cm. 10-15 seconds.

Purpose: to exercise the thigh muscles, gluteus maximus, better cosmetic line of hip and thigh

Action 8: pitching practice setting control

Requirements: lying braces, hands and shoulder width, feet close together.

Tighten the hips, waist and abdomen. The tightening of the body as a whole. 15-20 seconds.

Purpose: to exercise all the muscles of the abdomen

Action 9: clips of chest exercises

Requirements: legs natural sitting, upper body upright.

Becassocked and arm and elbow joints together are close to each other. When fully close together after fingers slowly rise. It is necessary to pay attention to the elbow is always to keep tightening. Maintain 20-30 seconds.

(Practice editing: Zhang Li Ling)