Aerobics to stay in shape.

<P> Method One: </ P> <P> 1) Shen Yang of the body when standing on the lift arms, and stretching is similar, but to increase substantially. .If lying in bed, can be extended to the ground and upper body, lower body, with his hands supporting the ground, and then again on the bed away, a relaxation, similar to the sit-ups, but also can sit back of the bench is not extended backward. .</ P> <P> 2) contraction of the action of bending the body can be stretched alternately Yang, standing, arms stretched to the feet and lower, until the ground, preferably by hand touching the ground. .Also on the bed before and after in bed, supine, Shuangshoubaotou sit up. .Then exercise leg raise, is supine with arms at side of the body, upper body does not move, lift legs up simultaneously or alternately, and the body into a 90-degree angle. .Training should be progressive, increasing the number. .</ P> <P> 3) reverse the standing around the waist, elbows reach for the upper body drive to reverse to the left, lower body stable, you can sit on a chair, hand on your head, spin around waist. .</ P> <P> Method Two: </ P> <P> 1) bedtime sit on the bed in the abdomen, legs together and the toes upward, while the feet move to the head or near the head, and then .slowly put to one centimeter away from the bed, daily for 10 consecutive times. .</ P> <P> 2) hips hands on the chair back, lift one leg off the ground back about 25 degrees or higher, and then forced back kicks, turns left and right legs, each doing 10 times. .</ P> <P> 3) waist lying face up, knees bent at right angles to focus on both hands, supporting the bed, slowly raise the body and then lay down for 10 times. .</ P> <P> 4) do squats Leg thigh, his hands behind the back leg of a squat, 50 times a day. .</ P> <P> 5) leg movements per day to do rope skipping, or bring the heel down after 5 seconds rest, brought about in turn, to up to 60 times per leg. .</ P> <P align=right> (internship Editor: Shiyi Xiong) </ P>.