Adhere to maintain a good body aerobics.

<P> Body beautiful women are the most of every desire, and in order to maintain a good shape, adhere to the movement is essential. .In fact, you only need to spend 20 minutes a day, keep practicing aerobics, a good part of your body will be long term. .</ P> <P> one arch arm movement </ P> <P> 1, the starting position: kneeling, looked up, back straight. .</ P> <P> 2, Action: Arch, bow, shrink abdominal muscles, hold the position for 5 seconds, and restore. .Repeated 8 times, when the contraction of abdominal expiratory mouth, nose and restore breathing. .</ P> <P> Second, the body flexion movement </ P> <P> 1, the starting position: sitting cross-legged, hands on the side of the body on the ground. .</ P> <P> 2, action: the left slide to the left side, left upper body bent, his right arm on the move, shimmy along to the left, left lateral bending repeatedly placed 4 times, to restore. .For the right to do 4 times, repeat twice, when the hip flexor fixed, exercise should be done slowly and rhythmically. .</ P> <P> three rowing </ P> <P> 1, the starting position: sitting, two Tuiqu Xi apart and his arms before the move, palms down. .</ P> <P> 2, Action: flexion and reach both hands with the upper body, head and stretch the knee, the reduction, at intervals of 6 seconds to do a second, repeated 24 times, back straight when the abdomen ., upper body flexion when the breath, inhale when straight. .</ P> <P> four, leg movement </ P> <P> supine, left arm extension flat, straight left leg, right leg propped up knees, his right arm flat side of the body. .Snap the back ground, his left arm before the move, his left leg after the lift, as far as possible so that the two collide, repeated 12 times, and back to the right arm, right leg, do 12 times. .The point is the abdomen, keeping your back straight. .</ P> <P> five, reversing the movement </ P> <P> sitting position, his arms drooping naturally, left leg and put the right knee; right leg, lift the knees, feet, put the left thigh, the upper body to the right to reverse, .left home to keep up with the right leg, his right hand on the floor behind him, eyes right shoulder. .Hold the position for 20 seconds, changing the direction of doing the same action, the Repeat 2 times. .Twist when the abdomen, take a deep breath. .</ P> <P> six, abdomen exercise </ P> <P> sit, legs apart, not affixed to the waist, his arms flat side of the body, tighten the abdominal muscles, the spine attached to the ground, hold the position for 6 .seconds, then relax reduction, repeated 12 times. .</ P> <P> seven, back straight and sports </ P> <P> 1, the starting position: supine, affixed to the back, legs, knees apart and his arms flat side of the body. .</ P> <P> 2, action: close the abdominal muscles, slowly straighten the waist, touch the ground until only the shoulders, back, keep straight 4 seconds, then slowly reducing the waist down, repeated 12 times. .</ P> <P> eight swivel movement </ P> <P> supine, right leg bent, right foot on left thigh, his arms flat side of the body, palms down, try to swing to the left knee ., repeated 8 times, then left on the right thigh, left knee as much as possible to the right place, repeated 8 times, each repeated two times. .Leg swing to keep the shoulder when, with his hands the same position. .</ P> <P align=right> (internship Editor: Zhang Yiming) </ P> <P> hot today: understand 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 muscle training </ P>.