Post-natal aerobics, Ms..

<P> Aerobics, not only for its unique modern, relaxed sense of rhythm, the majority of women of all ages, but also to the exercise by the body into the active factor and full of energy, so that they won the physical fitness, self- .health and prevention of various diseases and the health of the best results. .</ P> <P> number of postpartum women leaving because they do not know how to exercise to become bloated body imbalance, and some middle-aged women still suffering from various chronic diseases. .In order to effectively improve the health status of women, and women to fully display their own unique style, we provide a set of aerobics exercise program. .This procedure is simple, easy to learn, independent of time and equipment constraints, through the practice of thousands of fans, have achieved significant results. .</ P> <P> Section: tighten the abdominal movement. .1. Upright, knees, bending, torso parallel to the ground, hands on his knees, face down before. .2. Inhale, exhale, tighten the abdominal muscles. .Hold your breath, tighten the abdominal muscles, until the need to breathe pm. .Repeat 3 times for a group, do 3 to 5 groups. .</ P> <P> II: Bicycle Exercise. .1. Supine, hands on hips, the head and shoulders slightly off the ground. .2. To tighten the abdominal muscles, legs turn forced down to do a bike-like, repeat 12 times for a group, do 3 to 5 groups. .</ P> <P> III: and legs Tingshen movement. .1. Supine, hands home buttocks, head and shoulders slightly off the ground. .2. Legs together, knees, legs off the ground, pause, and then the legs do not touch the ground in the case, forced down Ting Shen, stretched as far as possible, repeated 12 times for a group. Do 3 to 5 groups. .</ P> <P> IV: the trunk twist. .1. Supine, Shuangshoubaotou, left leg straight, slightly off the ground, right leg bent, lift, touch left elbow right knee, head to the right. .</ P> <P> 2. Contraction of abdominal muscles, left leg bent, lift, and right leg together, then the right leg straight, left leg remains bent posture, reverse body, repeat the above action in the opposite direction, repeat 12 .times for a group, do 2-3 groups. .</ P> <P> V: Alternate kicking movement. .1. Supine, hands home buttocks lifted up his legs, feet pointing to the roof, knee bend, leg cross. .2. To tighten the abdominal muscles, slow down the legs, keeping your back straight, then gently turn down kicks, head and shoulders off the ground, eyes, as the abdomen, the movement for 5 minutes for a group. Do 1 to 2 .group. .</ P> <P> VI: chin lift movement. .1. Supine, Shuangshoubaotou, back close to the ground, knees slightly bent, heel. .2. To tighten the abdominal muscles, lower jaw firmly against the chest as far as possible, and then looked up, and then withstood the chest, then looked up, repeat 20 times for a group, do 1 to 2 groups. .</ P> <P> VII: mandibular side of the lift movement. .1. Supine, Shuangshoubaotou, head and shoulders slightly raised, feet together, knees, torsional right. .2. Facing roof, jaw withstood the chest, tighten the abdominal muscles, then lift, then withstood the chest, then lift, body torsional left side, repeat the above action, both sides of the 20 times for a group to do, do .1 to 2 groups. .</ P> <P> VIII: leg raise mandibular movement. .1. Supine, lift the legs close together, feet pointing to the roof, head slightly off the ground. .2. Leg raise at the same time lift the lower jaw, tighten the abdominal muscles, lower jaw firmly against the chest. .Head reduction. .Then lift, then withstood the chest, timely action to breathe screen note, repeated zo times for a group, do 1-2 groups. .</ P> <P align=right> (internship Editor: He Lili) </ P>.