Body weight, super-efficient operation.

<P> Body sculpting aerobic exercise for the pink-collar office workers entirely, and long-term lack of exercise tailored by women; usually working women because of prolonged sitting, leading to lower body fat, not beautiful curves. .</ P> <P> body sculpting aerobic exercise in the most soothing beautiful and elegant way to tighten your abdomen, waist, thighs, and not trained to a muscle, let you in the shortest time possible symmetry of the body sculpture .lines, so you have 5 big sexy curves! Part I: chest and back chest exercises </ P> <P> Action One: This position requires the lower back close to the step stool in order to protect the lower back. .The grip of a dumbbell with both hands, palms forward, joint rushed. .Holding dumbbells out to the sides of the chest, higher than the body. .</ P> <P> attention to the wrist should be straight, and hand in a straight line. .Step stool to just below the elbow. .Straight up out of dumbbells, arms fully extended, with the wrists, elbows and shoulders in a straight line. .Number 2, the lift dumbbells when the breath, raised the number of look after, insist; then count four, put down the dumbbell back into place, inhale. .Repeat this action 2 sets of 10 </ P> <P> action II: you lie flat on the aerobic steps, the head, back and buttocks are boarded. .Pull to the chest, thigh and double ankle cross. .Hold a dumbbell with both hands straight up, then slowly back down until the back of the head, fell, inhale, exhale when lifting. .You have to control your speed, if not exercise too quickly to the chest muscles. .Repeat this action three sets of 10 </ P> <P> Action Three: This action can not only exercise the chest, you can exercise your shoulders and arms. .Sitting on the floor, legs crossed. .Hands, sandwiching a ball (you can also unarmed done that with both hands), note that the parallel ground your arm. .Squeeze the ball with both hands, feeling the chest hard, keep 1 to 2 seconds, then release. .Repeat this action 2 groups of 20 </ P> <P> Action Four: push-ups. .This action is very common, but every time I do it all knees touch the ground. .If you have power, can follow the icon to the exercise. .This action 2 sets of 10. .</ P> <P> back to practice doing back exercises, always check your attention to posture, attention to the back do not bend. .Action one: you lie flat on the floor, belly close to the ground. .Hands crossed behind us, gently lift the head, the chest off the ground. .Be careful not to use too much force. .Then down, you control your speed. .Repeat this action 2 group 15 times. .</ P> <P> Action II: standing legs apart, knees bent. .Chest, leaning forward, but always keep the back straight. .Hands holding the dumbbells, bring to the sides level, and feel the back muscles in the force. .Repeat this action 2 group 20 times. .</ P> <P> Action three: legs close together and standing, his hands crossed behind us, you can also open the horizontal direction. .Chest dip and then come back and repeat this action 20 times 3 groups. .</ P> <P> Action Four: This action exercises the muscles of your upper back. .Such as legs shoulder width apart, knees bent. .Chest forward, his left hand pressed on his knees, his right hand holding dumbbell as far as possible to lengthen the toe direction, and then pull back the power back to the hip side, pay attention not to bend the arm. .You control your speed. .Repeat this movement 15 times Group 2 </ P> <P> Action Five: lying on the ground, legs apart, knees bent. .Then use the power of arms and legs hold up the body, your back, buttocks and thighs are off the ground in a straight line. .Hold this position, your right leg straight up, then down. .In the action, draw your attention to the tense back muscles. .Repeat 5 times on each side of this action. .</ P> <P> Part II: shoulder, arm and back arm action of a: standing or sitting position, right hand holding dumbbells (3 to 5 pounds). .Right hand bend in the back of the head, drooping as much as possible, and then pull up. .Repeat this action two groups, each 10 times. .About rotation. .</ P> <P> Action II: sitting in a chair, his hands on the hip side, then use the arm forces in the hip to the ground, then lifted to the chair surface. .Repeat 2 groups, each 20 times. .</ P> <P align=right> (internship Editor: He Lili) </ P>.