American leg surf callipyge aerobics

The first section warm-up exercises

To chair backrest for supporting, maintaining a smooth body.

Step 1: upper body upright, hand chair back, left leg as possible toward being carried, right above the front leg support body weight;

Step 2: wiggle lift leg, leg, knee with telescopic swing;

These two actions do 16 and then turn right leg to do the same actions, 16 times.

The second section of the thigh and hip movement

Step one: two cubits and left knee to the body support, lower leg and foot back close to the ground;

Step 2: shoufu, waist straight;

Step three: lift the right leg, leg, foot straight and keep a certain angle of leg;

Step four: shrink thighs and buttock muscles in the back, leg and thigh on lift;

The fourth step action do 16, alternating the other leg, 16 times.

Section III hip movement

Step 1: lie, head on the arm;

Step 2: lift the right leg, hip immediately on the right side of the ground;

Step 3: after knee bent, the soles and heels as far as possible, and the hips move;

Step 4: hit straight leg slightly, repeat the previous step action 16 after physical exercise, 16 times on the left.

The fourth section thigh exercise

First step: the side of the body, straight stick with one leg, turning the leg, knee is on the front;

The second step: Flex top leg, feet on the other side of the lower leg legs;

Step three: thigh muscle contraction, decentralization of grounded on lift one leg, repeating this action 32 times, do the other leg movements, 32 times.

Section v of the lateral movement of the thigh

First step: side, elbow brace head;

Step 2: legs straight, right hip, knee and is on the front;

Step three: rebound down right leg, thigh and hip have a lateral extrusion, 16; then left to do the same action, 16 times.

The sixth section of the hip side muscle movement

Step one: action with section v, the first step.

Step 2: side, knees slightly bent toward abdominal, hip straight-ahead on side;

Step three: rebound down on the side of hip 16 another side after alternating, 16 times.

Seventh Festival hip relaxation exercise

First step: flat, bend your left knee to straighten the arms;

Step 2: be right leg on the left leg, condyle to outward pressure below the right knee;

Step 3: in order to increase the elasticity of the body, to keep hands on the back side of the left leg, toe stretched straight as far as possible towards the chest, leg, right leg position unchanged;

Step 4: keep the third leg stretching for 30 seconds and repeat the same right of action.

(Practice editing: child wenchong)

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