Action: seated side stretch
1, natural sit down, legs straight, and then move the right leg slightly to the right, hip position unable to move, and then bend your left knee the knee pit toward the direction of the body.
2, upright torso kept upright, slowly lean right in front of the body, body as close as possible to the right thigh. Then used his left hand to touch the ankle of his right foot, and hold the position for 20 seconds or so. Legs Exchange movement, body movement to the left and repeat the action. Left and right directions to exercise 3 times.
Movement II: standing side stretch
1, first stood up, body erect, and then open the legs shoulder width, hands against the sides, then raised his right hand to the head top.
2, then moved to the center of gravity of the body is left, slowly tilt attention Oh, head and back are not turning, then raised his arm to follow the movement, position of the left hand is slowly falling to the ankle, the whole process takes about 6~8 of breathing time. Left arm exchange movements, change the tilt of the body does the same action, the exercise 3 times.
Three: chest and back stretch
1, bend your knees, kneeling on the mat, and then put his hands behind the body, grip. Upper body upright, and lift the head and hold each other's hands down, shoulders slightly decreased, but backs cannot bend the head did not move, then puffed out his chest, hold the position 3~6 of breathing time.
2, unclenched my hands and put them on hold in front of the abdomen, and then go straight ahead, and bent back, then put back the back sports trends, maintain this position 3~6 breathing time, and repeat the exercise 3 times.
Action four: calf and leg extension
1, standing, his left leg and then took a step forward, moving the center of gravity of the body, between my legs, then put both hands on the left leg above the knee. The left knee is bent, toes toward the front, the toes equally toward the front of the right leg.
2, put your left leg straight and bend the waist, and below the upper body forward movement, and gradually close left leg until your palms on the floor, hold the position 6-8 seconds. Exchange moves to your legs.
Practice this set of aerobics, I think you know why it's called the cat stretching exercises!, four movements of gestures and posture when the cat stretch very much alike, and the difficulty is not high. Practice this set allows the body to be more fully stretching helps to eliminate body fatigue, helps the blood circulation.
Easy 20 minute aerobics
Action: the frog jump
1, first of all to prepare a pad of about 20 cm high. Stand in front of mat, tighten the stomach, and then open your legs, gently bend your knees, and then they jumped on the mat.
2, then fall, that is, bend the knees and jumped to the ground, being careful to heel-first, Oh, and lighter. Jumping, falling on repeat for a minute. Movement II: hemispheres in prone position 1, first of all prepare a dome-shaped objects. Put the ball in front of your body, straight body good, then open your legs and bend your knees and slowly down the body tilted forward, hands reach the ball position, and hands to grasp both sides of the ball.
2, followed by the movement of the legs, jump up and straighten the legs in the rear, body at this time is a push-up position. Then the body down, on the rise, attention to the abdomen had been tightened. Restore step 1, and then repeat the above action 12 times.
Three: the knee touching
1, action action is required to prepare three cushions. First of all, the mat next to you, and put your left foot in it. Then they jump on the left thigh as possible up to the height of hip, note to jump when the arm swing up Oh, this can help the body to complete the action.
2, legs bound to fall when the right leg before landing on the mat, and then back to the ground. Then the right leg behind step, make the left and right legs lunge pose. Repeat the action for half a minute and then exchanged two leg movements continue to practice.
Action four: guards lunge
1, first ready 2 dumbbells. Grip the dumbbell to remain in position, and then a step the left leg forward, left leg knee bends, body in lunge position. Then slowly lift your left hand on the shoulder, while the right hand moves to the hip.
2, a step back and to the left of the left foot, left hand along with the movement, right to remain in position. Repeat the above action 8~10 again, and then left and right exchanged action continued to practice.
Act five: decline in touch
1, first of all sit on the floor, place the cushion in your back, and then put his hands behind his back and catch mat on both sides. Slightly bend your knees, heels and press the ground, note the arm straight behind Oh.
2 straight, then slowly lift your right leg and left arm, left arm up to shoulder height to stop, then body extending in the direction of the trend, keep this in seconds, and then Exchange action repeat the exercise. Pay attention to practice to keep the body balanced.
Movement VI: leg rowing
1, movements need mats and dumbbells for six. First put the cushion in front of the body, weights on top of the mat. And then slowly near the mat, enabled hands to grasp a dumbbell. Legs or keep it in the original position, then the body is half prone position.
2, the right hand grasp the dumbbells in a circular manner, and slowly raise your left leg to hip height, keeping the action after a few seconds and then put down his right hand and left foot. Exchange action repeat the exercise.
This 20 minute easy aerobics while there are six movements, but they are not difficult to perform, and after joining the props can enhance the effect of exercise, abdomen, arms and legs are a great help to lose weight, and takes only 20 minutes to complete.
Easily lose weight calisthenics
Hold the bottle up and down: preparing for 2 bottles filled with water. First, standing on the floor, legs slightly open, hold the bottle with both hands, and then straight up the right arm, down five seconds, repeat 10 times for left hand after practice. This movement can help remove the butterfly sleeves.
Left and right shoulder still "hold the bottle up and down" of the starting position, then the right to go to the right, down five seconds, repeat 10 times and then change the left hand exercises. This movement can help beautify the arm curves.
Breast lift Aquarius: began position as before, put your hands on his chest and holding water bottles turn up moving down, and repeat this exercise 20 times. This movement can bring arms into full exercise, contributing to the eradication of arm fat.
Hold head back: at this point, you do not need to use water bottles. First, open the legs standing upright, then raised his hands in the head, the body slowly tilts to the rear, stopped after reaching the level you can reach, hold on to this position for 10 seconds. Practice this can help lose back flab.
Twist waist: standing, legs remain slightly open, and then put his hand on the waist, keep feet do not move body twisting in a clockwise direction, then changed direction and twisted. Twist is a very simple action, but if you practice every day, and will also have the effect of thin waist.
Push the abdominal movements: standing, one hand on his hips, and then slightly push the stomach for a hand pushes in the opposite direction. This little trick can help correct pelvic and lower body weight.
Fist forward: standing, lifting the chest and arm straight, clenched fist, then shrink belly body slowly lean forward, to the largest extent for about 10 seconds, then restore posture and repeat 5 times. This action helps lower abdomen weight loss.
Stand on tiptoe: first standing posture to stand at attention, and then stood on tiptoe feet, toes, hold for 10 seconds or so and then put at the highest. Repeat exercise 5 times, this action can build calf muscles, helps eliminate fat in the legs.
Note: above is Xiao bian recommended exercise, why not take advantage of this exercise in the fall season to exercise it.
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