Ms. post-natal gymnastics

Aerobics, not only with its unique sense, qingsonggan, rhythm, by the majority of women of all ages, and to exercise to inject a dynamic factor and abundant energy, with regard to access to the physical beauty, self care, prevention and treatment of many diseases and health for the best results.

Some post-partum women because they do not know how to exercise the imbalance in the body become bloated and some middle-aged women also suffered from a variety of chronic diseases. In order to effectively improve women's health, and the full show women their own unique style, now with an aerobics program. This program is simple, easy to learn, not subject to the limitations of time and equipment, after thousands of lovers of practice were obvious effects.

The first section: tighten abdominal muscles.

1. straight, knees, bent, torso and parallel to the ground with his hands raised, face front knee. 2. inhale, exhale while tightening the abdominal muscles. Hold your breath, the tightening of the abdominal muscles until they need to breathe. Repeat 3 times to 1 group, do 3 ~ 5 groups.

Section II: pedalled movement.

1. lay his hands on the buttocks, head, shoulders slightly off the ground. 2. tighten the abdomen, legs turn push down do push bike, repeat 12 times to 1 group, do 3 ~ 5 groups.

Section III: and leg quite stretched.

1. the back, buttocks, hands and reset the head, shoulders slightly off the ground. 2. the legs are close to each other, knees, legs off the ground, pause, then legs without touching the ground, push down quite stretched to straighten, repeat 12 times to 1 group. 3 ~ 5 groups.

Section IV: trunk torsion.

1. supine, hands head and left leg straight, slightly off the ground, right leg bent, up, left elbow touch right knee, head to the right. 2. shrinkage on the abdomen, left leg bent, and lift the right leg, and are close to each other, and then in the right leg straight, left leg remains bent posture, twist the body, in the opposite direction repeat above, repeat 12 times to 1 group, 2-3 groups.

Section v: alternating kick sport.

1. reset the supine, hands, legs and buttocks lift, foot pointing to the roof, knee, lower leg staggered slightly. 2. tighten abdominal muscles, slow down legs, keeping your back straight and gently turn down kick, head and shoulders and carried off the ground, the abdomen, the eye movement 5 minutes to 1 group. 1 ~ 2 groups.

Section VI: mandibular lift movement.

1. the back, the back of the head and hands, close to the ground, the knee slightly bent, feet touching the ground. 2. tighten abdominal muscles, as lower against the chest, and then lift, then against the chest, and then lift up, repeat 20 to 1 group, do 1 ~ 2 groups.

Section VII: mandibular unilateral lifting movement.

1. supine, hands, head and shoulders slightly lift the knees, feet close together, and twisted to the right. 2. the roof, face, jaw against the chest, the tightening of the abdominal muscles, then lifted, then against the chest, and then lift the body twisted to the left, repeat above, two-sided all do 20 to 1 group, do 1 ~ 2 groups.

Section VIII: lift leg mandibular movement.

1. the back, legs, feet close together up to the roof, the head is slightly off the ground. 2. lift leg while carrying the mandibular, tighten abdominal muscles, lower against the chest. Head to restore. Then lift up, then against the chest, actions to date screen note breathing, repeat zo times to 1 group, 1-2 groups.

(Practice editing: Liu Haibo)