Easy to create the perfect measurements Aerobics.

<P Align=center> </ P> <P> chest bodybuilding method </ P> <P> stretching exercise: to stand or sit position, his arms placed inside the body, slowly toward the both sides of the lift, to .head, between the shoulder height, then slowly move forward until the arms almost touching stop; after the arms apart, restore and make the muscles relax. .Move slowly so repeatedly 5-8 times. .</ P> <P> anti support to come forward: sitting in a chair, his arms on both sides hold the chair. .Upper body through the center of gravity to move the arm, and legs straight, buttocks, tight to the premise of the hip, head high, making the body into a straight line for 5 seconds to restore. .Note that the natural breathing, arms and body are straight. .</ P> <P> chest exercise: knees, his arms drooping naturally. .Upper body backward, hip sitting in the heel, while breath. .</ P> <P> arms bent flat chest, back of the hand relative to the fingers touch the chest, Hanxiong bow. .Then the center of gravity forward, very hip, upper body erect, while breathing, arms shoulder flexion (palms, fingers open) and upright. .Repeated this action. .</ P> <P> push-up exercise: bow hold, feet and shoulder width apart. .Under the pressure of upper body, arms bent home side of the body, so that upper arm parallel with the ground, and then inhale, arms straight with a Supporter to the elbow, while upright, reduced to the starting position, exhale. .Each time try to repeat several times. .</ P> <P> supine exercise: Sit on the bed or couch, two-hand dumbbell, Stretch your arms, chest muscle contraction depend on the lift arm, then relax restore, repeat 20-30 times per minute. .</ P> <P> bed movement: prone on the bed, outside the chest out of bed, and then lift the upper body, his hands turn to do "the water" position. .10-15 times per minute. .</ P> <P> abdominal fitness method </ P> <P> sit-ups: The main exercise on the abdominal muscles. .Slowly raised his upper body, abdomen, head as far as possible close to the knees, backwards restore, touch the back board. .Exercise based on who has the best rack in the inclined plate and abdominal muscles to do, can be fully back, increasing the difficulty of abdomen. .</ P> <P> leg raise abdomen: is to develop lower abdominal muscles. .The body supine, legs straight and raise as much as possible. And then slow down again, repeated several times. .Knees flexion do the same, better. .</ P> <P> knees tuck: focusing on exercise abdominal muscles. .Sitting straight knee, upper back, for balance, then bent the abdomen, the abdominal muscles as much as possible off Qu. .Exercise has not touched the ground pin. .</ P> <P> alternating toe touch: lying down, legs straight and hands placed on two sides of the body. .Lift the body, while his left leg held, and with your right hand touch your left toe; restitution, and then lift the upper body, and lift right leg and left hand touch the right toe. .Repeat several times. .</ P> <P> Twist: a hand grip or pull some heavy weight for a variety of positions in the Twist and turn exercise, such as the first l0 can be reversed clockwise circle, counterclockwise again to reverse the 10 laps. .After the last move, bend left and right 5 times. .To exercise external oblique and lower back muscles. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P>.