Stretching exercises to build good build

Today introduced a set of physical and mental stretch fitness aerobics, not only can make you feel happy.

1. cervical motion

The body smooth carpet, knees bent, feet flat tower to the ground.

Hands behind the head, arms crossed, slowly rise from the ground, upright, the lower jaw to close to the chest, still 5 seconds, lie flat, raised again. This action is repeated five times.

2, titun movement

The body smooth carpet, two legs straight, knees bent bow legs, hands and knees and chest, pulling up close to 15 sec, relax rest lie flat, knees again.

This action is repeated five times.

3, waist and abdomen movement

The body smooth carpet, two legs straight, knees your leg.

Legs apart, and shoulder width, slowly shrink the abdomen, very tight, and waist and leg muscles while straining, pelvic slightly off the ground, still for 10 seconds, lie flat, knees again. This action is repeated 3 times.

4, vertebral motion

The body smooth carpet, legs stretched tight, hands behind the head, arms crossed.

Head and bending down to the chest and spine, still firmly chenla 10 seconds, release hold lie flat head again. This action is repeated 3 times.

5. shoufu movement

The body smooth carpet, arms straight to the head, fingers straightened out.

Slow on the abdomen, the contraction of the abdominal muscles smooth, still for 10 seconds, lie flat, hard again. This action is repeated 3 times.

6, bent down campaign

Body upright, legs apart, and shoulder width, body slowly forward bending, head and arms while hanging, finger touch toes, still for 10 seconds, upright restore.

This action is repeated 2 times.

7. go back campaign

Body upright, legs apart, and shoulder width, hands raised, arms and head in the direction to the right foot while stooping down, hands touch right toes, upright restore.

Change the left bend over. This action about direction various repeat 5 times.

8, sideways movement

Body sitting in carpet, hands gripping the neck, slowly to the right, the left arm and elbow touches the right knee.

And then change direction, right arm and elbow touches the left knee and relaxed sitting. This action about direction various repeat six times.

9, kick sports body lying on the rug, legs straight, left arm up in the head, left hand bend back hold head.

Right leg to play up, foot arm straight, down right leg, again playing high, then a reflexive, right hand, head, left leg kick high. This action legs repeated 20 times each.

10, your arm movement knees on the carpet, hands, upper body leaning forward, looked up and looking ahead, the palms, fingers and thumb, chest and arms parallel to the knee and thigh is parallel to, and then left to kick back and play again, put down.

Swap right foot kicking back. This action is repeated legs all 15 times.

11, tall and movement

Knees on the carpet, hands, upper body leaning forward, looked up at the front, knees, legs and calves are close to each other at the same time, lift the back.

Elbows bent and supporting the body, the body, slowly lift, push ups. This action is repeated six times.

12, jogging

Body upright carpet, stationary, jogging.

Gradually speed up running speed, try to relax the body, maintain uniform, smooth. Jogging movement a little down on my knees, feet off the ground. This action keep 2-3 minutes.

(Practice editing: what Chris)