Female body aerobics

At present, the vast majority of women also cannot accept the man developed muscles, these exercises method is mainly used for improving body, not muscles develop developed (handheld instruments best is adjustable weight of dumbbell, if not, available books instead).

A, neck

1, sitting or standing, will head the maximum rotation circle, Shun, counterclockwise rotation.

2. hands crossed behind, upper mandible with chest and hands down pressure head while looking up backwards.

5-10 per minute.

3. close to nature, back, arms to your side.

Slowly lifted his head, Chin as far as possible, until the chest close to the limit. Every minute to do 5-20 times.

Second, shoulder

1, arm loopback: legs natural standing with his hands clenched fist.

Then straighten your arms, big loop motion until you feel fatigue. Around 40 times per minute.

2, arms crossed Delt: fists clenched, do before quickly cross arm body movements, restored.

Repeat to fatigue. 40 times per minute.

3, the former bed: Freehand, repeated every 20-30 minutes.

You can also do hold dumbbell.

Delt: Freehand, 15-20 per minute.

You can also do hold dumbbell.

Third, the arm

1, dumbbell bend lift: legs natural standing, two hands up handheld dumbbell, arms hanging, upturning-chest, pause, slow returns the original path.

You can also alternate with one hand.

2, the arm flexors and extensors: legs natural Standing tall shoufu, hands hold a dumbbell.

When the arm straight back to start, and then slowly bend to the back of our minds, so that after the dumbbell in the neck position, the handle straight restore slowly.

3, flexor stretch of back: on the body is parallel with the ground, bend forward, knees slightly bent, arm holding the relative dumbbell, blow of heart.

Even after extended arm parallel to the ground slowly restored.

IV. chest

1, press-ups: 10-20 per minute.

2. two-armed dumbbell stand one former natural bed and shoulder height, the other-hand along the lateral flap.

And then two arm to body alternately bed dumbbell. 25-30 per minute.

3. push the inclined plate: back to horizontal and inclined plate, placed in the hands of dumbbell lateral.

And then two arm rotation lift above the dumbbell in head first. 20-30 per minute.

5. belly

1, sit-up: each group of 8-15.

Do three groups. The best legs in obesity.

2, back, legs straightening, lifting his arms.

Then quickly knees shoufu, hands and knees, slow stretching restores. About 20 times per minute.

3, supine, hands, legs bent.

The upper body lift shoufu, insist on fixed 3 minutes (you can always rest).