Post-natal gymnastics

Career women because of fixed working positions likely to suffer from cervical syndrome, back pain, etc; comfortable and sedentary lifestyles to their body weight, lost a slim and moving figure;

Some post-partum women because of not knowing how to exercise the body become bloated imbalance, postpartum aerobics can effectively improve women's health, fully demonstrated the female's unique style.

The first section: tighten abdominal muscles movement 1. erect, 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, 3 a 5 groups.

Section II: pedalled movement 1. supine, hands on hips, 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 group.

Section III: and leg quite stretched movement 1. supine, 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, do 3-5 group.

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, 12 to 1 group, doing 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, eye for the belly, the above plus 5 minutes to 1 group, 1-2 groups.

Section VI: Chin lift movement 1. supine, hands head, back, close to the ground, the knee slightly bent, feet touching the ground.

2. tighten abdominal muscles, as against the chest under the Chin, then lifted, then against the chest, and then lift up, repeat 20 to 1 group, 1-2 groups.

Section VII: Chin side lifting movement 1. supine, hands, head and shoulders slightly lift the knees, feet close together, and twisted to the right.

2. side facing roof, Chin 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, 1-2 groups.

Section VIII: lift leg lift Chin movement 1. supine, lift legs close together, feet to the roof, the head is slightly off the ground.

2. lift leg while carrying the Chin, the tightening of the abdominal muscles, Chin against the chest. Head to restore, and then lift, then against the chest, actions to date screen note breathing, repeat 20 to 1 group, 1-2 groups.

(Practice editing: what Chris)