Aerobics - Legs Nice Bottom Raiders.

<P> Section warm-up exercises </ P> <P> the chair back as the support, keep the body stable. .</ P> <P> first step: the upper body upright, hand chair back, his left leg as far as possible before the top is carried toward the right leg to support the body weight; the second step: lifting the leg back and forth, with the leg swing, .With the expansion of knee; the above two actions to do the right leg 16 times and then turn to do the same action 16 times. .</ P> <P> second thigh movement back and buttocks </ P> <P> first  elbows and left knee to support the body, legs and feet on the back close to the ground; the second step: abdomen ., playing straight waist; the third step: lift right leg straight and lower legs, feet and legs to maintain a certain angle; fourth step  muscle contraction of the back and buttocks thigh, calf and thigh elevation; fourth step moves do 16 times, .the other leg, alternating 16 times. .</ P> <P> Section hip movement </ P> <P> first step: Lying head on the arm; the second step: lifting the right leg, right hip close to the ground; the third step: .feet and knees bent, heels and buttocks as close; fourth step: a little hit straight leg, repeat the previous step before making the body movements of 16 sports on the left, 16 times. .</ P> <P> fourth inner thigh exercise </ P> <P> first step: lateral body, straighten one leg affixed to the land, turning the legs, knees are on the front; the second step: .Bend one leg above will be enough to put the other leg of the posterior leg; </ P> <P> third step: the inner thigh muscle, elevation of a decentralized ground leg, repeat this action .32 times, do the other side of the leg movements, 32 times. .V thigh exercise </ P> <P> first step: side, elbow support the head; Step two: legs straight, right hip, knee and is on the front; the third step: the .decentralization lift right leg, thigh and hip are squeezing feeling, 16; then left to do the same action, 16 times. .</ P> <P> VI lateral hip muscles </ P> <P> first step: V action with the first step. .Step two: side, knees slightly bent toward the abdomen, so that on the side toward the front of the hip; the third step: the hip elevation on the side of decentralization after the turn of the other side 16 times, 16 times. .</ P> <P> VII, the first step of hip relaxation exercises: lying down, bending the left knee, his arms straight; </ P> <P> Step two: the right leg on the left leg, condylar .as the support, under pressure from outside the right knee; </ P> <P> third step: in order to increase body flexibility, hands placed on his left leg back, toes pointed, legs closed as far as possible toward the chest, right leg, the same position .; </ P> <P> fourth step: extension of the leg to keep the third step in the right side for 30 seconds and repeat the same action. .</ P> <P align=right> (internship Editor: He Lili) </ P>.