Aerobics is more slender

Walking, aerobics eight slender graceful

1. arch arm movement 1, preparation of position: kneeling brace, looked up, back straight.

2. Action: arch back bow, systolic abdominal muscles, and maintain position for 5 seconds, the restore. Repeatedly do 8 times, shrinkage when mouth breath on the abdomen, nasal breathing during a restore.

Second, the lateral flexion exercise 1, preparation of position: legs crossed in upright position, hands on lateral ground.

2. Action: left hand to slide out, on the left side of the upper body on the left side, right arm lift, swing to the left to the left, repeated 4 times the flexor pendulum, restored. For the right to make 4 times, repeat twice, side fixed when hip flexor, movement should be slow and rhythmic.

3. rowing movement 1, preparation of position: sitting position, legs bent separately, before you lift your arms, hands down.

2. Action: hands on with body bend forward and reach, head to knee, restore, per interval 6 seconds to do once again do 24 times, back straight, upper body when shoufu flexion, extension when breath breathe when.

IV. the leg movement, the left arm back into horizontal, flat, left leg straight, knees hold up in the right leg, right arm flat body side.

Snap back ground, left arm front lift, lift the left leg, as far as possible, so that after the two met, repeat 12 times, and the right arm and right leg to do 12 times. The point is to keep the back straight shoufu.

5. to reverse the movement in the sitting position, the two arms of the natural droop, left leg bent on right side; right leg, feet knees lifted his left thigh, upper body to the right to reverse, left vacant right leg up, right on the floor, behind the eyes right shoulder.

Maintain a posture of 20 seconds, change the direction of doing the same action, the repeated 2 times. Swivel, take a deep breath when shoufu.

6. shoufu movement, back, legs apart, do not stick to two arm flat body side, tighten abdominal muscles, so that the spine with the ground, keeping the position 6 seconds, and then relax restore, repeatedly do 12 times.

VII. straighten movement 1, preparation of position: to put back, back, legs apart, knees flat lateral arms.

2. Action: your abdominal muscles, slowly up the waist until only the shoulders touch, back straight 4 seconds and then slow down again and do a restore, waist 12 times.

8. rotating movement, back, right leg bent, right foot on the in the left thigh, arm flat body side, Palm down, right knee to the left, repeatedly do 8 times, and then, left foot is placed in the right thigh, left knee as possible to do right, repeated eight times, the repeat do 2 times.

Swing legs shoulder remain in the hands do not change position

(Practice editing: what Jun thick)