Aerobics to stay in shape.

<P> Method One: </ P> <P> 1) the body's Yang Shen </ P> <P> 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 body bending </ P> <P> this action can alternate Yang Shen, 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. .</ P> <P> 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) around the waist to reverse </ P> <P> standing, elbows reach for the upper body drive to turn around, lower body stable, you can sit on a chair, hand on your head, spin around .waist. .</ P> <P> Method Two: </ P> <P> 1) abdominal </ P> <P> can sit in bed at bedtime, and feet together, toes up, the feet the same time head drop .Department or close to the head, then slowly put to one centimeter away from the bed, daily for 10 consecutive times. .</ P> <P> 2) hip </ P> <P> 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. .</ P> <P> 3) waist </ P> <P> lying face up, knees bent at right angles to focus on both hands, supporting the bed, slowly raise the body and then down, for 10 .times. .</ P> <P> 4) thigh </ P> <P> do squats leg exercise, both hands behind the back leg of a squat, 50 times a day. .</ P> <P> 5) leg </ P> <P> do skipping daily actions, 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: He Lili) </ P>.