New international pop to receive an abdomen aerobics

Keep beautiful figure, in addition to a diet correctly, sports is the indispensable. Calisthenics experts are middle-aged designed a set of accept stomach aerobics, everyday take only 20 minutes, insist on practicing for a period of time, waist and abdomen will become fine, the body more healthy. Introduce below is foreign popular tucked up strong and handsome morning exercises.

One, the back arched movement

1, preliminary pose: trend, look up, back straight.

2, action: the back arched, lower the head, shrinkage abdominal muscle, keep pose 5 seconds, restore. Repeated 8 times. Contraction abdominal muscle, reductive when mouth only when nasal inhale.

Second, body lateral flexion movement

1, preliminary pose: legged, with her hands on her body side on the ground.

2, action: left hand to the left side slip out of his right arm, lift on the left, and bowed to the left shimmy with bowed to the left, repeatedly put four times, reduction. Change right done 4 times. Repeat twice. Lateral flexion hip motionless, action to do slow rhythm.

Three, boating

1, preliminary pose: posture, two legs are apart, arms knees before palm down, raises.

2, action: hands down on devices with forward, head to lap, restore. 6 seconds intervals do 1 times, 24 times repeated. Lumbar back straight when accept stomach. When the flexor devices, unbend inspiratory exhale.

Four, leg movement

PingWo, after his left arm, left leg unbend, extend deuce put right leg knees props up, his right arm pig body side. Back before you reach the ground, lifted, left leg left after, make both carried together. Repeat 12 times, and in the right arm, leg do 12 times. Point is to receive an abdomen, keep his back straight.

Five, twisting movement

Posture, the two arms natural prolapse, left leg, right leg knees right put up feet on knees outside left thigh. Left to right turn, i.e., your right hand on his right foot therein with eyes behind the floor, right shoulder. Maintaining a pose 20 seconds. Change direction do the same action. The repeated twice. As you roll to receive an abdomen, take a deep breath.

Six, accept stomach movement

Supine, with legs apart, waist not stick to, two arms lie body side. Tightening abdominal muscle, make the spine to the earth, maintain 6 seconds, then relax posture reduction. Repeated do 12 times. Accept stomach when expiratory, relax when inspiratory.

Seven, pretty waist movement

1, preliminary pose: supine, knees and legs back posted separately, arms lie body side.

2, action: accept abdominal muscle, slow puffed out the waist, until only the shoulder touchdown. Keep straight back four seconds. Then slowly down the waist reduction. Repeated do 12 times.