Thigh, buttock squating movement

This action can tighten the front of the thighs and buttock muscles, the focus is on knees, hips, back and knees are bent towards the tip of the same direction.

Not too hard to avoid the burden to the knees, thighs and parallel to the floor, you can stop to squat.

Home without the dumbbell, available with water water bottle instead.

As for the charge of water, depending on the individual can, where appropriate, with the power.

1, feet spread and shoulder width, straighten back standing hands each get a drinking water bottle, take-two shoulder shoulders, this note is not bending your wrist.

2, side and side bending unit on both sides of joints and knees, squatted down slowly, at this point that the direction to the knee and toe; squatting to the thigh and the floor is parallel, then one breathes, side gradually restore original standing position.

Repeat 10 times.

(Practice editing: what Jun thick)