Keep fit aerobics

Method one:

1) body stretching back to stand on the lift arms, and stretching is similar, but to a significant increase.

If you lie in bed, can be extended to the ground on the body, lower body, hands supporting surface, and then to bed down, a relaxation, similar to sit up, or you can sit on a bench without backrest of backward extension.

2) body bent shrink this movement can be extended with inverted, standing Alternately, arms stretched to feet down, until the ground, it is best to contact the Palm.

Also to bed around in bed, prostrate, hands head up sit up.

Then practice lift leg, prostrate, arms by the side of the body, upper body, legs raise up simultaneously or alternately, and body into a 90 degree angle.

Training should be gradual, constant increase in the number of times.

3) around the waist, reversing stand up two elbow drive the upper body forward to reverse, remained stable, or you can sit on the Chair to hand hold a flower head, left and right rotation.

Method two:

1) abdomen can lay on the bed before sleep, feet together and, toe pointing up, while the feet to the head or close to the head, and then slowly release to bed a cm, daily continuous 10 times.

2) hip hands raised Chair, one leg back up from about 25 degrees or higher, and then forced to kick back, the left and right legs take turns doing 10 times.

3) waist side up lying in bed, knees bent at right angles to the center of gravity, supporting both hands on the bed, the body slowly down again, continuous elevation of 10 times.

4) thigh leg movement, do squat with his hands behind the back in a station a squat, 50 times a day.

5) calf daily can do some rope skipping action, or to initiate the heel rest for 5 seconds after putting down, left and right turns, each leg to up to 60 times.

(Practice editing: what Chris)