Foreign popular shoufu aerobics

Keep beautiful figure, in addition to proper diet, exercise more.

Bodybuilding expert to design a middle-aged shoufu aerobics, daily only takes 20 minutes, give a period of time, waist and abdomen becomes thin, and the body more healthy. The following is aboard the popular shoufu bodybuilders morning exercises.

1. arch back campaign

1. prepare the posture: kneeling brace, looked up, back straight.

2. Action: arch back bow, systolic abdominal muscles, and maintain position for 5 seconds, the restore.

Repeatedly do 8 times. Contraction of the abdominal muscles are mouth breath, nasal breathing during a restore.

Second, the lateral flexion exercise

1. prepare the posture: legs crossed in upright position, hands on lateral ground.

2. Action: left hand to slide out, on the left side of the upper body on the left side, right arm lift, swing to the left to the left, repeated 4 times the flexor pendulum, restored.

For the right to make 4 times. Repeat twice. Side fixed when hip flexor, actions to be slow and rhythmic.

3. rowing movement

1. preliminary position: sitting position, legs apart, knees bent arms before bed, hands down.

2. Action: hands on with body bend forward and reach, head to knee, restored.

Each interval 6 seconds to do 1 time, repeatedly do 24 times. Back straight time shoufu. Upper body when breath before bending, straightening is aspirated.

IV. the leg movement

Prostrate, left arm back into flat, left leg straight, knees hold up in the right leg, right arm flat body side.

Snap back ground, left arm front lift, lift the left leg, as far as possible, so that after the two met. Repeat 12 times, and the right arm and right leg to do 12 times. The point is to keep the back straight shoufu.

5. to reverse the movement

Sitting position, the two arms of the natural droop, knees right on left leg, knee lift the right leg, feet left thigh.

Upper body to the right to reverse, left and right heel, placed right on the floor, behind the eyes right shoulder. Maintaining posture for 20 seconds. Make the same change direction. The repeated 2 times. Swivel, take a deep breath when shoufu.

6. shoufu movement

Back, legs apart, do not stick to two arm flat body side.

The tightening of the abdominal muscles to keep close to the ground, the spine posture in 6 seconds, and then relax restore. Repeatedly do 12 times. When you exhale shoufu, relax, breathe.

VII. straighten movement

1. prepare the posture: back to back with knees, legs, arms, flat side

2. Action: your abdominal muscles, slowly up the waist until only the shoulders touch.

Back straight 4 seconds. And then slowly drop waist reduction. Repeatedly do 12 times.

8. rotating movement

Knees, back, right leg, right foot is placed in the left thigh, arm flat body side, Palm down.

Right knee to the left, repeatedly do 8 times. And then, left foot is placed in the right thigh, left knee as far as possible to the right of the pendulum, repeatedly do 8 times. All repeat do 2 times. Swing legs shoulder remain in the hands do not change position.

(Practice editing: what Chris)