An aerobics help you to weight-loss.

<P> Lower abdominal exercises, mainly for the so-called "belly bulge", which is usually a belt of this site, very important, oh. .</ P> <P> a】 【Action </ P> <P> remember high school gym class sit-ups? Normally, the arm of the teacher requires us to be exposed to the knee. .But now, we only need to focus on ideas in the abdomen, lift the upper body with the power of the abdomen, and ground into 30 to 60 degrees, in this point of view for 5 seconds, and then fall. .</ P> <P> ★ Repeat 3 sets of 15 </ P> <P>】 【Action II </ P> <P> lying on the floor, legs raised upward angle of 60 degrees around .. .Put his hands behind his head, lift the upper body, touch the right elbow with his left knee, and back to right action. .</ P> <P> ★ repeated two groups of 25-30 times. .</ P> <P> three】 【Action </ P> <P> now, dumbbell appearance. .To make type more your waist and abdomen, may prepare a 2-3 kg dumbbells. .</ P> <P> standing, feet slightly apart, right hand fork at the waist, left hand holding a dumbbell natural sag, the body bent to the left, the left hand as far as possible down, then straighten the body. .</ P> <P> ★ repeat this action two groups, each 20 times. .Both sides take turns. .</ P> <P> back exercises </ P> <P> is well reputed in the history of photography have a work to the theme of woman's back, the beauty of the human body to show its head. .The back curve is certainly very attractive, but also very vulnerable to injuries. .Doing back exercises with a dumbbell at the time, always check the position, not bent back. .</ P> <P> lying on the floor, belly close to the ground. .Hands crossed behind us, gently lift the head, the chest off the ground. .Be careful not to use too much force. .Then dropped to control your speed. .</ P> <P> ★ Repeat this movement 15 times 2 groups. .</ P> <P>】 【Action II </ P> <P> standing legs apart, knees bent. .Chest, leaning forward, but always keep the back straight. .Hands holding the dumbbells, bring to the sides level, and feel the back muscles in the force. .</ P> <P> ★ Repeat this movement 20 times 2 groups. .</ P> <P>】 【action three legs to stand close together, his hands crossed behind us, you can also open the horizontal direction, come back to the front. .</ P> <P> ★ 3 groups repeat this action 20 times </ P> <P> four】 【Action </ P> <P> This action will exercise your upper back muscles. .</ P> <P> legs shoulder width apart, etc., knees bent. .Chest forward, his left hand pressed on his knees, his right hand holding dumbbell as far as possible to lengthen the toe direction, and then pull back the power back to the hip side, pay attention not to bend the arm. .Control your speed. .</ P> <P> ★ Group 2 repeat 15 times </ P> <P> five】 【Action </ P> <P> lying on the ground, legs apart, knees bent. .Then use the power of arms and legs hold up the body, back, buttocks and thighs are off the ground in a straight line. .Hold this position, the leg straight up, then down. .In the action, note the tense back muscles. .</ P> <P> ★ Repeat 5 times </ P> <P> the back of the arm and shoulder arms exercises </ P> <P> This is the hardest place to cut, but also makes the most obvious level where fat, thin, .. .Easy to wear during the hot summer pretty sleeveless, severe need strong medicine, with 3-5 kilograms of dumbbell bar. .</ P> <P> can stand or sit, right hand holding dumbbell, slowly bend to the back of the head, then pulled up his left hand as sag. .</ P> <P> ★ repeat this action two groups, each 10 times. .About rotation. .</ P> <P>】 【Action II </ P> <P> sitting in a chair, his hands on the hip side, then use the arm forces in the hip to the ground, then lifted to the chair surface. .The whole process should use the power of the arm. .</ P> <P> ★ Repeat 2 groups, each 20 times. .</ P> <P> three】 【Action </ P> <P> standing back to keep straight. .Hands holding the dumbbells and repeat lift down. .When lifting action to slow down, focus on the forearm muscles in order to have good results. .</ P> <P> repeat this action three groups, each 20 times. .</ P> <P align=right> (internship Editor: He Lili) </ P>.