Aerobics make you perfect it.

<P Align=center> </ P> <P> Section warm-up exercises </ P> <P> the chair back as the support, keep the body stable. .</ P> <P> first step: the upper body upright, hand chair back, his left leg as far as possible before the top is carried toward the right leg to support the body weight; </ P> <P> Step two: before and after the lifting of the leg swing ., with the leg swing, the knee with stretching; </ P> <P> these two actions do the right leg 16 times and then turn to do the same action, 16 times. .</ P> <P> second thigh movement back and buttocks </ P> <P> first  elbows and left knee to support the body, legs and feet on the back close to the ground; </ P> <P .> Step two: abdomen, waist, straighten; </ P> <P> third step: lift right leg straight and lower legs, feet and legs to maintain a certain angle; </ P> <P> Step  contraction .thigh, back and buttocks muscles, calf and thigh elevation; </ P> <P> fourth step moves do 16 times, alternating the other leg, 16 times. .</ P> <P> Section hip movement </ P> <P> first step: Lying head on the arm; </ P> <P> second step: lifting the right leg, right hip tight .suffer the ground; </ P> <P> third step: the knees bent and feet, heels and buttocks as close; </ P> <P> fourth step: playing straight leg slightly, repeat the action 16 times before the previous step .do physical exercise left, 16 times. .</ P> <P> fourth inner thigh exercise </ P> <P> first step: lateral body, straighten one leg affixed to the land, turning the legs, knees are on the front; </ P> .<P> Step Two: Bend one leg above will be enough to put the other leg of the posterior leg; </ P> <P> third step: the inner thigh muscle, elevation of a delegation of ground .legs, repeat this action 32 times, do the other side of the leg movements, 32 times. .</ P> <P> V thigh exercise </ P> <P> first step: lateral elbow supporting the head; </ P> <P> Step two: legs straight, right .side of the hip, knee is on the front; </ P> <P> third step: elevation delegated the right leg, thigh and hip are squeezing feeling, 16; then left to do the same action, 16 .times. .</ P> <P> VI lateral hip muscles </ P> <P> first step: V action with the first step. .</ P> <P> Step two: side, knees slightly bent toward the abdomen, so hip on the side toward the front; </ P> <P> third step: the hip elevation on the side of decentralization 16 .After the turn of the other side, 16 times. .</ P> <P> VII hip relaxation exercises </ P> <P> first step: lying down, bending the left knee, his arms straight; </ P> <P> Step two: the right leg .on the left leg, condyle as the support, the outside pressure below the right knee; </ P> <P> third step: in order to increase body flexibility, hands placed on his left leg back, toes pointed, legs toward the chest as possible .income, the right leg the same position; </ P> <P> fourth step: extension of the leg to keep the third step in the right side for 30 seconds and repeat the same action. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P>.