Exercise in keeping fit and shape of thin.

1, Sprint and cross step

(Training sites, gluteal muscles, biceps femoris, quadriceps, thigh, inside and outside)

A on the ground in a distance of 8 meters, two stones or other markers placed on both ends, from one end to the other end run at full speed, and then returns.

In the running process, body leaning forward slightly.

B the way across the step again to a circle: body squat, bend knees, back straight.

Left leg to the left across a big step forward, and then follow up on the left leg. Body weight placed on the steps followed by the Department, that do not exceed the toes of the knee, the entire process, as close as possible to the ground. Returns the first step in the right leg. All the above repeat 1 times.

2, push ups and pop-up

(Training sites: chest, shoulders, triceps, quadriceps and gluteal)

A stomach, arms and shoulder width, toe braces.

The tightening of the abdominal muscles that hold up the body slowly. Stop count 1, and then set the body lay, up to a 90-degree elbow. Do 5 push-up (if necessary, you can hang on to the knee).

The last b doing push ups, feet, hands and then jump as high as possible, starting up jump up out of the arm.

Jump 5 times and landed a squat position. Repeat the previous action.

3, jump in bow step

(Training sites: gluteal muscle and quadriceps, biceps femoris, lower leg)

A standing legs apart, and shoulder width, arms hanging at your side of nature.

Left foot former Al, slowly blinking in bow step posture.

B back straight, Visual front, up to jump up and Exchange legs position.

Note do not exceed the toe knee. Every time you swap jumping legs location, you can take action to slow to keep each pose is possible.

If you feel standing instability, you can increase the distance between the two legs.

Repeat for each leg 12 to 15 times. (If there is a disease of the knee, you can try to go back, and cancel the pop-up action. )

4, enough for door frame

(Training sites: lower leg)

Standing at the door, two feet apart, and shoulder width, knees slightly bent arm upward stretch.

Heel lift, foot touching the ground, and then jumped up, to reach the door frame by hand, or one of the points on the wall. When the foot down on the ground (be careful not to let the heels touching the ground), repetition 20 times.

5, stair and walk in bow step

(Training sites: hips, quadriceps and calves, down the back, abdomen)

Looking for a period of at least 20-step staircase.

Run quickly, every step of the run level. Run-time body slightly forward, not back cross-hierarchical level. Reach the top of the turns and jogging.

Then, take the stage in bow step, each step 2 to step 3.

You can increase the distance between the two legs to maintain physical equilibrium, body weight is located in the heel. Does not require speed, simply ensure that pose in place. After reaching the top, turn and walk down (do not cross in bow step after). Repeat 2 more times.

6, climbing

(Training sites: quadriceps and calves, biceps femoris, shoulders, back, abdomen)

A push-up position.

The tightening of the abdominal muscles that hold up the body slowly and maintain this posture. The left knee to the chest (left thigh touching the ground). Rapid exchange of two leg position, put the right knee referred to his chest. Each leg repeat 20 to 25 times.

B complete, the body sinks into the initial position, with the body-forearm and toe braces to keep this position for one minute.

Back straight, elbow and shoulder.

(Practice editing: what Chris)