Aerobic aerobics thin legs turn hip

Step Aerobic, in-home aerobic downsizing exercise, simply use the stairs in the House or the walls, can achieve the sculpture thighs, buttocks and legs with the purpose of the line, you do not need to spend money to buy fitness card, you can enjoy a "thin" happiness.

Step Aerobic movements is very simple, not only can enhance Innertube and leg strength, but also by way of mobile reach effect on weight loss, in addition to the gym aerobic courses, at home and use the stairs, or against the wall also can do some action of step aerobic, help maintain body build in winter, this time we asked the aerobic instructor Jane Crown, teach us four strokes and adapted by step aerobic exercise of simple.

Fitness coach on the Crown indicated that the action of step aerobic mostly by repeatedly and a simple step to help the body to increase lung capacity, and the demonstration of the muscle movement, both sculptures thighs, buttocks and legs with a line-based, home if not private stairs, may also make use of the dwelling place of the stairs.

The ladder set up actions can also be read as supporting wall or hold no sliding chair back, each action can be repeatedly do 8 ~ 12 times for 1 round, each 3 round, can be completed with Allegro Music in to an action shot of speed, but be aware that action must wear sports shoes with elastic, so that excellent ground reaction shock to knee injuries.

Bow and arrow step Step1 Akimbo, standing on the steps, the upper body straight.

Step2 left foot slipped on the right foot after stepping on a big step forward, to the right foot to stand on tiptoe.

Step3 keep upper body motionless body to squat, let feet knee is a 90-degree, return to action 1, left foot operation.

Advanced actions to Step2 ~ 3 hands held high, increase muscle strength.

Pedal lift knee Step1 from ladder about step distance, keep the body upright, his hands clenched fist elevation to the waist of nature.

Step2 right foot forward step on the ladder is stepped on his feet, hands and natural swing.

Step3 right foot stand straight, and bring your left foot forward elevation, left foot knee and lower leg at a 90 degree.

Step4 left foot drop back into place and your right foot back to action 1, left foot start action 2.

Squat tiptoed foot ladder Step1 will set up and hold in your hands, a giant step away from the body.

Step2 open legs and a slightly thicker than the shoulder, and maintain the toe and the knees are towards the outside.

Step3 upper body motionless body slowly squat.

Step4 will left foot toe stand on tiptoe after 1 beat down, and right foot stand on tiptoe 1 shot.

Tip: If no steps, you can replace the strengthening wall or back.

After the hook lift leg Step1 will step set up and hold in your hands, a giant step away from the body.

Step2 keep upper body motionless, left foot off the ground to the external elevation is about 20 ~ 30 cm.

Step3 left foot back down again, brought back to swap right foot after Step1.

Stretch and relax the aerobic instructor Jane Crown that finished strength exercise can do for relaxation exercises for muscle stretching exercise to, each action to stay about 15-20 seconds per side repeatedly about 10.

Left foot slipped on the stairs, on the right foot is only the tip of stepping on the ladder, you can stretch the calf muscles.

The left foot slipped on a ladder, hands in the left thigh, right foot back across a big step forward, keeping back and hind leg is straight line.

(Practice editing: what Chris)