Perfect body repair Aerobics.

<P Align=center> </ P> <P> a neck </ P> <P> 1, sitting or standing, rotating the head to maximize the Circle, smooth, counterclockwise alternately. .</ P> <P> 2, hands crossed behind us, the upper jaw Tiexiong, then hands down the pressure rise at the same time the head thrown back. .5-10 times per minute. .</ P> <P> 3, supine, arms close to your sides naturally. .Slowly raised his head, the chin as close to the chest, until the limit. .5-20 times per minute to do. .</ P> <P> two shoulder </ P> <P> 1, arm circle: natural stand legs, hands and fist. .Then straighten your arms and make the loop movement, until you feel tired so far. .Around 40 times per minute. .</ P> <P> 2, arms crossed Lateral Raise: clenched fists, do quickly before the cross body arm action, to restore. .Repeat to fatigue so far. .40 times per minute is appropriate. .</ P> <P> 3, before the flat: hand, repeated 20-30 times per minute. .Can also be done holding dumbbells. .</ P> <P> 4, Lateral Raise: hand, 15-20 times per minute. .Can also be done holding dumbbells. .</ P> <P> three arm </ P> <P> 1, dumbbell curls: natural legs standing, holding two dumbbells palms up, arms down, flip to chest, pause, slow the .backtrack. .Can alternate with one hand. .</ P> <P> 2, arm flexion and extension: the natural stand legs, chest and abdomen, holding a dumbbell in each hand. .Arms straight start too far, then slowly bend to the back of the head, neck placed in the dumbbell position, slowly straighten the handle restored. .</ P> <P> 3, pike extension: flexion and upper body parallel to the ground, bend knees, bent holding dumbbells, boxing heart relative. .Flat extension arm parallel to the ground, slowly restored. .</ P> <P> four, chest </ P> <P> 1, push-ups: 10-20 times per minute. .</ P> <P> 2, hands holding dumbbells natural stand, one hand held before the flat and shoulder-hand along the other side of the body drop. .Then turn the upper and lower arms levels in the body dumbbell. .25-30 times per minute. .</ P> <P> 3, inclined plate bench press: Sit on the ramp, two-hand dumbbell placed sides. .Then take turns lifting dumbbells in the head and arms before the top. .20-30 times per minute. .</ P> <P> five, waist and abdomen </ P> <P> 1, sit-ups: n = 8-15 times. .3 sets. .Obesity is best done with bent knees. .</ P> <P> 2, supine, legs straight, arms on the move. .And then quickly bent abdomen, hands and knees, slow stretch reduction. .About 20 times per minute. .</ P> <P> 3, supine, Shuangshoubaotou, sub Tuiqu Xi. .Abdomen to lift the upper body, insists on not moving for about 3 minutes (can be intermittent rest). .</ P> <P> six hips </ P> <P> fit hips round Alice, flexibility is important to reflect the beauty of female body parts. .</ P> <P> 1, supine, the upper part of the two hips put a heavy object. .Then hip forced elevation to the highest point still a moment, and slowly falling. .Elevation is about 20 times per minute. .</ P> <P> 2, kneeling leg raise: hands up to kneel down, kneel down one leg, bending the other leg to the chest first, then quickly and maximize the development of straight back at the top. .Feel tired, and back to the other leg. .</ P> <P> 3, supine, head to one side, legs straight merger, and legs as far as possible on the move, with the upper body vertical, slowly restored. .About 20 times per minute. .This action also exercise waist and abdomen. .</ P> <P> 4, side leg lift: straight body side, toes pointed, arms stretched head and body following the former head resting on top of the other support arm elbow in front of the ground. .Then, lift the legs above, to the highest point, and slowly restored. .Repeat the exercise 15-20 times. .Turned for the other side, lifting a leg. .Shall not bend leg lift. .</ P> <P> seven thigh </ P> <P> 1, supine, legs knees placed in his chest. .Then straight on the move, with the upper body vertical. .Gradually restored, 15-20 times per minute. .</ P> <P> 2, upright, one hand supports the other hand for support. .And then forced to do side on the actions of the leg swing. .Legs alternately. .25-30 times per minute. .</ P> <P> 3, two-hand back squat, then stand up, squat. .25-30 times per minute. .</ P> <P> 4, erect, hands on his hips. .Then turn on the two Tuiqu Xi jumping chest. .25-30 times per minute. .</ P> <P> 5, kneeling leg after the kick: hold hands and body flexion, the knees, knees, upper body parallel to the ground, looked straight ahead. .Then, first one leg straight, kick back at the top lift, restore. .For the other leg. .Left and right to do it again to 1 times 15-20 times. .</ P> <P> eight small legs </ P> <P> 1, upright, two hand a fixed object, the first step on a piece of brick on the soles of the feet, heels hanging. .Then lift the heel as far as elevation, Pause whereabouts. .Note that balance, not side to side. .15-20 times per minute. .</ P> <P> 2, chair and sit back, thigh lift. .Then the calf on the move, try to show straight, to restore. .15-20 times per minute. .</ P> <P> 3, standing, upper body leaning forward, heel, toes up. .Move forward with the heel. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P> <P align=center> Click here for more exciting content </ P>.