Gentle aerobics

1. puppet action: training of the upper arm and waist and abdomen.

Upright, feet apart, arms, elbows slightly Delt. Your left hand finger pointing up, right hand finger down, while the body to the left. Then go up on the right hand, left hand downward, at the same time the body to the right. So repeatedly. Time: 30 seconds.

2. the knee squat: robust back, buttocks into his thigh.

Feet apart, knees slightly bent, the tightening of the abdominal muscles and gluteal muscles. Slowly knelt down and squat, to maintain this posture low 2 seconds, then stand up to the start position. Repeated five times. The entire process: 30 seconds.

3. cowered control: exercise the calf muscles, improves the flexibility of the leg.

(1) feet apart, leg extension, hands on hips nature. Back straight, bend forward from the hip Office. Maintain this position number from 1 to 15.

(2) further Qu, grasping calf.

Keep the legs straight, no problem, just hold the knee, and try to touch the ground. Maintain this position number from 1 to 10. Total process time: 30 seconds.

4. body side lift leg: adjustable hip.

(1) start position: hands stay, right knee knees, left leg to the lateral extension. (2) lift, fall straight left leg, do it 4 times. For the right leg. Each leg above the repeatedly practicing 2 times. The whole process of 30 seconds.

5. backward kick: workout hip, thigh, abdomen and upper back.

(1) extending support to both hands, knees. Bow. Left knee movement to the nose.

(2) and then looked up, and left leg above kicking back, reached a comfortable while and height.

Turn to the leg movement to the nose, then backward kick up above. Repeat 12 times. For doing the same action in the right leg. Total process time: 30 seconds.

6. side leg press: improve the inner thighs.

(1) right hand and forearm support body lying on the right. Left foot on the ground in front of the right leg. (2) lift the right leg 15 times. For one side. Total process time: 30 seconds.

7. air pedalled: exercise the legs, abdomen lichen.

Back, back, under the double elbow support body, right leg bent towards the chest movement, and then into the legs, keeping the ground 15 cm high, while the left leg bent towards the chest. Do not arch back, so constantly alternating flexors and extensors, like push-bike. Total process time: 30 seconds.

8. lumbar back arch: abdominal contour, so that the waist is the curve.

(1), back, knees bent, feet stable riding ground. Hands after placing head. (2) back up on the arch, keep this position for 2 seconds, then flat, close to the ground 4 second repeat 5 times. Total process time: 30 seconds

(Practice editing: what Chris)