20 minutes a day is the perfect body for your aerobics
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The beautiful figure is what every woman is most eager for, and if you want to maintain a good figure, sticking to exercise is crucial. In fact, you only need to spend 20 minutes a day and keep practicing aerobics. A good figure will belong to you for a long time.
First, rotating sports
Supine, right leg knees, right foot on the left thigh, arms flat side of the body, palms down, right knee as far as possible to swing left, repeated 8 times, and then left foot on the right thigh, left knee as far as possible Swing to the right, repeat 8 times, repeat 2 times. Legs stay still when the legs are turned, and both hands remain in place.
Second, lateral flexion exercise
1, preparatory posture: sit cross-legged, hands on the side of the body.
2. Action: The left hand slides out to the left, and the upper body bends to the left, and the right arm moves upwards. Then, it swings to the left and repeatedly bends to the left 4 times to restore. For the right side to do 4 times, repeat twice, when the lateral flexion buttocks do not move, exercise to do slow and rhythm.
Third, boating
1, preparatory posture: sitting posture, legs and knees apart, arms raised, palms down.
2, action: hands with the upper body forward flexion and extension, head extension to the knee, restore, every 6 seconds to do 1 time, repeated 24 times, when the back straight abdomen, upper body flexion call Gas, inhale when straightened.
Fourth, leg movement
Supine, left arm stretched flat, left leg stretched, right leg bent his knees, right arm flat body side. Keep your back on the ground, lift your left arm, lift your left leg, and try to make the two touch each other. Repeat 12 times and change your right arm and right leg 12 times. The point is to abdomen and keep your back flat.
Fifth, reverse the movement
Sitting posture, both arms drooping naturally, left knee bent to the right; right leg bent knee lifted, feet put the left thigh, the upper body to the right turn, left hand to set the right leg to follow, the right hand on the floor behind the body, eyes look at the right shoulder. Hold the posture for 20 seconds, change the direction to do the same action, repeat 2 times each. Turn belly and take a deep breath.
Sixth, abdomen movement
Supine, legs apart, waist is not attached to the ground, both arms flat body side, tighten the abdominal muscles, so that the spine stick to the ground, maintain posture for 6 seconds, then relax and restore, do it 12 times.
Seven, waist exercise
1, pre-position: supine, back to the ground, legs and knees apart, arms flat side of the body.
2, Action: Abdominal muscles, slowly straighten the waist, until only the shoulders touch the ground, keeping the back straight for 4 seconds, then slowly put down the waist to restore, do it 12 times.
Eight, arch movement
1, preparatory posture: braces, looked up, straight back.
2, action: arch back, bow, contraction abdominal muscles, maintain posture for 5 seconds, restore. Repeatedly done 8 times, when the contraction of the abdominal muscles when the mouth breath, nasal inspiration.