Swept Europe and Sweden aerobics

Abdominal exercise

1. sit on his hands and lateral bracing, straighten the legs and remove.

First legs straightening, lifting, as far as possible on the left shoulder; and then the legs and back, and then lift, try to rely on the right shoulder. Such a practice, not only exercise the abdominal muscles, but also to prevent accumulation of abdominal fat.

2. the knees, back, shoulder and elbow hand reset.

Sit up, lay flat, so repeated 20 times, you can do to prevent abdominal muscle relaxation, the abdominal muscles. To reduce abdominal fat, the results are obvious.

Back campaign

1. supine, whole body straightening.

Flexor left leg, hold the left knee, the previous amount to touch knees, then back to the place. The next change in the right leg, doing the same action, so do 20 times over. This action will prevent or correct spinal deformation and may exercise the back muscles and ligaments.

2. hold the hands guizi, shoufu, camponotus, bow, the body into a bridge-like, back muscles tensed and relaxed, so do 20 times over.

This exercise can heal back pain, and may exercise the back muscles.

Waist movement

1. stand upright, legs straight, bend forward, hands touch the ground, and then lift into the upright posture, repeatedly do 20 times.

This action enables the flexible, reduce the waist, the waist fat, promote systemic blood circulation.

2. the separation of two leg and shoulder width, arms around Delt, bend over to the left to the right, then, do so repeatedly bend over 15 times.

This action can exercise the waist muscles, keep the waist and trim.

Leg action

1. the knee squat, the hands touch, left leg stretched out to the side.

To the right foot to rotate the shaft, the em-15 times; then the surface of the left leg, right leg off the ground side out to left foot for axis, ext. 15.

2. the right side of the horizontal, left leg stretched as far as possible, and then put down on the lift, repeatedly do 20 times, and then left lying, lift the right leg.

Usually in the legs inside the muscles most easy relaxation, this action can exercise in the thigh muscle.

(Practice editing: child wenchong)

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