Fix perfect 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.

4, 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).

Six, hips

Fitness full circle of hip-Kiu, elasticity, is the embodiment of female figure beauty of important parts.

1, back, two hip and put a weight in the upper part.

And then carried on the hip, firmly to the highest point of still for a moment, then slowly falling. Every minute lift 20 or so on.

2, kneeling supports lift leg: hands hold to kneel, a leg knees, another leg first bend to the chest, and then quickly and maximize the exhibition directly above the back.

Feel tired, then replaced the other leg.

3, supine, head to the side, in favor of the legs with straight, then legs as far as possible on the lift, and upper body straight, slowly restored.

About 20 times per minute. This action also exercise belly.

4. side lift leg: straight body side, toe stretched straight, following to the head of the arm before the headrest in the above, another arm elbow to chest brace ground.

Then above building, to the highest point of the reduction. Repeat the exercise for 15-20 times. Turn another side, carrying another leg. Leg up-time may not be bent.

7. Ministry of thigh

1, back, legs bent over his chest.

Then straight on, and on the vertical. Slowly restore per minute, 15-20 times.

2, vertical, one hand support, the other-hand support.

Then firmly on the side kick to give the action. Alternating legs. 25-30 per minute.

3. hands back squat, and then stand up, squat.

25-30 per minute.

4, upright, Akimbo.

And then two legs bent onto the chest on the turn. 25-30 per minute.

5, knees leg kick back: hold hands with bend forward, kneeling, parallel with the ground on the body, lift the front of the eye.

Then, the first one leg straight, lift to the top play, after the restore. Another leg. Left to do it again for the 1st and 15-20 times.

8. Department of lower leg

1, vertical, two walking a fixed object, the former foot slipped on a brick, heel dangling.

Then lift your heels, elevation, whereabouts after a pause. Note the balance do not sway. Every 15-20 minutes to do.

2. back on the Chair seat, thigh lift.

Then, as far as possible on the lift leg straight, restored. exhibition 15-20 per minute.

3, standing, leaning on the body, heel, toe pointing up.

Moving forward with the heels.

(Practice editing: what Chris)