Rage, "abdomen aerobics", fitness together now!.

<P> You want to have a better body? Do you want to keep the graceful posture? Do you have a high desire to walk down the street keep returning it? All of this will not be a problem </ P> <P> Xiao Bian today .you find a set of popular abdomen popular at home and abroad ... ... aerobics every day you just spend 20 minutes, and exercise time, waist will become thin, physical and mental health at the same time, you will find your life .also gradually become more beautiful! Now, please take 20 minutes to follow up exercise of a right Xiaobian ... ... </ P> <P> I. Arch sports </ P> <P> 1, the starting position: kneeling ., the rise of the back straight. .</ P> <P> 2, Action: Arch, bow, shrink abdominal muscles, hold the position for 5 seconds, and restore. .Repeated 8 times. .Mouth breath when the contraction of abdominal muscles, restore nasal breathing. .</ P> <P> Second, the body flexion movement </ P> <P> 1, the starting position: sitting cross-legged, hands on the side of the body on the ground. .</ P> <P> 2, action: the left slide to the left side, left upper body bent, his right arm on the move, shimmy along to the left, left lateral bending repeatedly placed 4 times, to restore. .For the right to do 4 times. .Repeat twice. .When the hip flexor fixed, action should be done slowly and rhythmically. .</ P> <P> three rowing </ P> <P> 1, the starting position: sitting, two Tuiqu Xi apart and his arms before the flat, palms down. .</ P> <P> 2, Action: flexion and reach both hands with the upper body, head and stretch the knee, the restore. .Every interval of 6 seconds to do a second, repeated 24 times. .Back straight when the abdomen. .Upper body flexion when the breath, inhale when straight. .</ P> <P> four, leg movement </ P> <P> supine, left arm extension flat, straight left leg, right leg propped up knees, his right arm flat side of the body. .Snap the back ground, his left arm before the move, his left leg after the lift, as far as possible so that the two collide. .Repeat 12 times, and back to the right arm, right leg, do 12 times. .The point is the abdomen, keeping your back straight. .</ P> <P> five, reversing the movement </ P> <P> sitting position, his arms drooping naturally, put the right leg bent, lift right leg bent, feet placed outside the left thigh. .Upper body to the right to reverse, left home to keep up with the right foot, his right hand on the floor behind him, eyes right shoulder. .Hold the position for 20 seconds. .Change the direction of doing the same action. .Repeat 2 times each. .Twist when the abdomen, take a deep breath. .</ P> <P> six, abdomen exercise </ P> <P> sit, legs apart, not affixed to the waist, his arms flat side of the body. .Tighten the abdominal muscles, so that the spine close to the ground, hold the position for 6 seconds, then relax restore. .Repeated 12 times. .Abdomen when the breath, relax when you inhale. .</ P> <P> seven, back straight and sports </ P> <P> 1, the starting position: supine, affixed to the back, legs, knees apart and his arms flat side of the body. .</ P> <P> 2, action: close the abdominal muscles, slowly straighten the waist, until only the shoulders touching the ground. .4 seconds to keep the back straight. .And then slowly reducing the waist down. .Repeated 12 times. .</ P> <P align=right> (internship Editor: He Lili) </ P>.