Ancient Greece "Sweden aerobics"

Summary: guizi, hands hold the bow shoufu, camponotus, into the bridge-like body, back muscles tensed and relaxed.

So do 20 times over and over again. This exercise can heal back pain, and may exercise the back muscles.

Nowadays, in Europe and the United States is a popular origins in ancient Greece "Sweden", this set of Aerobics exercise in simple, easy, effective, and to make the muscles elastic, flexible action, body bodybuilding harmony.

It can also be treated as long-term desk of low back pain, stiffness and muscle atrophy. Practice, according to one's own body, the action can quickly be slow, large number, the time may be long to short. But anyway, as long as you adhere to the constant practice, will be able to produce the desired effect. The breakdown of its training methods are described below:

Abdominal exercise

1. sit on his hands and lateral bracing, straighten the legs and remove.

First legs straightening, lifting, as far as possible on the left shoulder; and then the legs and back, and then lift, try to rely on the right shoulder. Such a practice, not only exercise the abdominal muscles, preventing the accumulation of abdominal fat.

2. the knees, back, shoulder and elbow hand reset.

Sit up, lay flat, so repeated 20 times, you can do to prevent abdominal muscle relaxation, the abdominal muscles. To reduce abdominal fat, the results are obvious.

Back campaign

1. supine, whole body straightening.

Flexor left leg, hold the left knee, the previous amount to touch knees, then back to the place. And then change the right leg. Do the same action, so do 20 times over. This action will prevent or correct spinal deformation and may exercise the back muscles and ligaments.

2. hold the hands guizi, shoufu, camponotus, bow, the body into a bridge-like, back muscles tensed and relaxed.

So do 20 times over and over again. This exercise can heal back pain, and may exercise the back muscles.

Waist movement

1. stand upright, legs straight, bend over, his hands in front of the high ground, and then lift into the upright posture, repeatedly do 20 times.

This action enables the flexible, reduce the waist, the waist fat, promote systemic blood circulation.

2. the separation of two leg and shoulder width, arms around Delt, bend over to the left to the right, then, do so repeatedly bend over 15 times.

This action can exercise the waist muscles, keep the waist and trim.

Leg movement

1. the knee squat, the hands touch, left leg stretched out to the side.

To the right foot to rotate the shaft, the em-15 times; then the surface of the left leg, right leg off the ground side out to left foot for axis, ext. 15.

2. the right side of the horizontal, left leg stretched as far as possible, and then put down on the lift, repeatedly do 20 times, and then left lying, lift the right leg.

This action can exercise in the thigh muscle, usually in the legs inside the muscles most easy relaxation.

Fitness is not necessarily have to go to the gym, in fact, as long as you have a fitness awareness in daily life anytime fitness, such as flowers, books, shoufu, stairs, floor, etc.

(Practice editing: Liu Haibo)