Hip hip aerobics thin thin it so simple!.

<P> If you are not born beautiful, but very much want to have beautiful Tunxing, it may wish to join our "Nice Bottom club", doing the best bottom of a well-established operation. .</ P> <P> one leg squat: left leg straight, right leg Straight Open: arms held flat side, left leg bent and try to squat, then stand up straight. .This action completed at least two groups of 8 (two each of the following actions are completed.) .</ P> <P> two knees: forearm support on the ground and cross. .Hands flat on the forehead, the back parallel to the ground. .Lift one foot firmly on the move, until the knee and hip is a straight line, and the thigh parallel to the ground; and then replaced the legs. .Switch legs and do. .</ P> <P> three Squat: legs split, slightly wider than shoulder width. .Outreach legs, arms held flat intersection squat until thighs are parallel to the ground. .Close as possible to stand and squat when the hip. .</ P> <P> four, the first step: one leg step forward. .Knees bent, thighs parallel to the ground before the cross, leg straight on the ground. .Hind legs bending angle greater than 90 degrees. .Front leg back, feet close together and standing as close buttocks. .Switch legs to do. .</ P> <P> five squat: legs shoulder width apart, put in the back of the neck to lift the bar (which should be more comfortable when selecting lifting and can be repeated 6 to 8 times the weight of the barbell) chest and back straight ., squat knees to thighs parallel with the ground. .</ P> <P> six board level: the steps of the face of 10-20 meters. .Right leg to board level. .Keep up with his left foot, legs firm, and then withdrew his right foot, left foot now with. .Switch legs to do. .</ P> <P> seven, sit Taitun: flat on his back, legs and shoulders supported on the ground. .Hip bend knees to make legs straight on the ground. .Shuangtun Stretch both sides. .Income and elevation hip hip, knee and shoulder to make a bevel. .</ P> <P> August / September, squat / front squat: feet shoulder width division, will put the bar back in the back of the neck, back straight, squat knees, thighs and legs 90 degrees. .</ P> <P> X. kick: adjust equipment so that the legs bent 90 degrees. .Diego foot pedal force, and then slowly moves back to the beginning. .</ P> <P align=right> (internship Editor: Chen Xingdi) </ P>.