As long as 10 minutes do us gymnastics

4 minutes activity aerobic

Want to really get rid of excess fat in the body of beauty, be sure to wash do aerobic exercise, help increase fat consumption, reduce fat and increase cardio, aerobic "activity" campaign specially designed waist action, help you sculpture charming curves.

Rocker arm flexor hand

Step1: open your legs, hands held high, close to the ears as possible.

Hips swaying to the left, and right arm is bent backwards.

Step2: change right arm repetitive movements.

Open hand extrapolation

Step1: left to hit back, hands bend in the shoulders, the maintain five fingers spread.

Step2: right toe beside the point, the upper part to try to turn to the right, at the same time try to separate the two hands to push around.

Hands and feet, back to Step1, left and right side of the transfer.

3 minute muscles strong plastic

Want to maintain optimal body combinations, to doing more movement muscle strong plastic, increases energy consumption, let you raise the overall metabolic rate, consume more calories, to strengthen the exercise intensity, hand to hand with weight of equipment (such as water bottle).

Side leg lift

Step1: left foot stand, knees slightly right foot off the ground, the knee toward the front.

Hands forward elongation, five fingers spread.

Step2: breathe in the right foot to the right along the elongation, hands to open.

Breathes, hands down, left and right for recovery.

After lifting his leg

Step1: left foot stand, knees slightly right foot off the ground, the knee toward the front.

Hands song in the waist, the palm facing up.

Step2: breathe, right foot slowly backwards elongation, the right hand forward, left-hand side elongation, the palm facing down.

Breathes, hands down, left and right for recovery.

2 minute core enhancements

Want to get rid of back pain, it is necessary to strengthen the core muscle group in addition to enhanced surround! spine back muscles around the spine, maintain stability, but also to let your body straight and easy manner, personal manner is key to maintaining good posture.

Before lifting a knee

Step1: left foot stand, knees slightly right foot off the ground with his hands up and stretch.

Step2: breathes, right foot up elevation, thigh level, hands-down vertical.

Breathe in, and restore the Exchange boundary around.

Inclined front legs

Step1: left foot stand, knees slightly right foot off the ground with his hands stretched forward.

Step2: breath, left foot to the left diagonal front stretch, hands to the right of the drop-down.

Breathe in, and restore the Exchange boundary around.

Stoop stretch

Step1: right foot to the right rear step on step right up and stretch, stretch down the left hand.

Step2: breathe in slowly to the left, upper body, hands keep stretch bending.

Breath, body restore around changing sides.

Leg stretching after

Step1: backward step on the right foot, left foot to keep straight.

Left to right, bottom-up stretch hook your left hand.

Step2: breathes, right foot slowly squat, let the legs thigh is parallel to the right hand to right shoulder compaction.

Breathe in, and restore the Exchange boundary around.

1 minutes and reconcile

Fear of physical lines not enough beautiful person, must be done after exercise and harmonic movement to stretch the muscles, in addition to alleviate muscular tense state, you can maintain muscle elasticity and softness.

Don't forget to take a deep breath, tense mood, you can quickly eliminate fatigue, physical and spiritual harmony and stability.

(Practice editing: Tran Hung Wong)