office in the "sedentary family" stovepipe operation.

<CENTER> </ CENTER> <P> soft and strong muscles, a prerequisite for shaping legs, through the various types of flexibility exercises described below gymnastics, sustained daily practice, not only can improve the original shaped legs are not perfect, but also .make it more beautiful, more slender. .</ P> <P> soft parade a </ P> <P> Step one: Take a water bottle each hand, two arms hanging naturally at your sides, legs together, stand straight spine. .</ P> <P> Step two: the upper body maintain a straight face and breathe out slowly to the left leg side of a large step forward, the focus moved to his left, bending left knee to squat down. .Note that with the right foot can not touch the ground. .Then, side breathing, standing side to restore the original position slowly. .Forward in the right and then repeat the above action. .Repeat 10 times each left and right foot. .</ P> <P> Step Three: The stationary squat position to maintain a few seconds, then exhaled side, side to restore the original standing position. .A water bottle in each hand with both hands, both arms hanging on both sides of the body, legs together, stand straight spine. .</ P> <P> Note: This action on the tight thigh muscle is very effective, with emphasis on the body center of gravity of the movement; when the upper body that tend to kick forward and taken the time, the focus moved to the front. .Note that not taken the step is too large, if the pace is too large, to restore the original position can lose their balance when. .</ P> <P> soft parade two </ P> <P> Step one: feet spread shoulder width, stand straight spine, hands a water bottle in each hand, lift the shoulders to the shoulders, at this time .Note that the wrist is not bent. .</ P> <P> Step two: one side suction, side bending on both sides of hip and knee, and slowly bend over and this time pay attention to knees and toes to the same direction; squatting parallel to the thigh and the floor, and then exhaled side .the one hand, slowly return to the original standing position. .Repeat 10 times. .</ P> <P align=right> (internship Editor: Zhang Xing) </ P> <P> hot today: understand the characteristics and movement of movement, or there are some misconceptions about their own, or copying other people's training methods ., often into the errors that have shaken the confidence to continue to exercise ... ... [enter the Fitness Channel] <li class="i1"> good men exposed to muscle! .<li class="i1"> all the attempt to exercise self-flagellation method <li class="i1"> 9 of the most economical method <li class="i1"> thin Devil Ten Fitness Mistakes make you come to naught <li class = ."i1"> 50 strokes! .Refining the best body out of jeans do not spend money changing <li class="i1"> devil's seven secret <li class="i1"> fitness to overcome the obstacles psychological <li class="i1"> 10 .6 Rules of plastic steel chest chest muscle training </ P>.