International popular Shoufu Aerobics

1. Gongbei Movement

1. Preparatory gesture: shoring kneeling, head, back straight.

2. Action: Gongbei, bow, abdominal contraction, hold the position for five seconds, the reduction. Repeatedly done eight times. Abdominal contraction at the mouth of breath, nasal reduction at the suction.

Second, the movement of Cequ

1. Preparatory posture: cross-legged Duanzuo, Tice hands on the ground.

2. Action: to the left side slid off the left hand, left flexor upper body, right arm on the move, then shimmy to the left, repeatedly left Cequ place four times a reduction. For the right to do four times. Repeat twice. Cequ at the hip fixed, action should be done slowly and with rhythm.

Third, boating campaign

1. Preparatory position: sitting, the two separate Tuiqu Xi, the former arms-ju, palms down.

2. Action: With hands and upper body flexion Protrusion, the first extended knee, the reduction. Every six seconds to do an interval, and has repeatedly done 24 times. Back when Tingzhi Shoufu. Breath when the upper body flexion, extension, suction.

4, leg movement

Sits flat, placed his left arm extension, the left leg straight, knees Chengqi right leg, right arm placed Tice. Tiejin back ground, before the move his left arm, left leg after the raise, as much as possible so that the two Xiangpeng. Repeat 12 times, and then rotate the right arm and right leg do 12 times. The point is Shoufu, and maintain the back straight.

5, reversing the movement

Sit up, two down, arms, knees right-left leg, right leg raised his knees, feet, put the left thigh. Upper body the right to reverse, left-handed home to keep up with his right foot, his right hand on him on the floor, eyes to see the right shoulder. Hold the position for 20 seconds. For the direction of doing the same moves. All repeat 2 times. Swinging at Shoufu, deep breaths.

6. Shoufu Movement

Supine, separate legs, waist not paste, two arm placed Tice. To tighten the abdominal, spinal close to the ground, hold the position for six seconds, then relax reduction. Repeatedly done 12 times. Shoufu, breath and relax when the suction.

7. Tingyao Movement

1. Preparatory gesture: supine, to paste the back, knees separate legs, arms placed Tice

2. Action: abdominal or slow Tingqi waist, shoulders until only touchdown. Maintain Tingzhi four seconds back. And then slowly reducing the waist down. Repeatedly done 12 times.

8, rotary movement

Supine, right leg knees, his right foot on the left thigh, the arm placed two Tice, palms down. Put the left knee as far as possible, repeatedly done eight times. Then, his left leg on the right thigh, left knee as the right place, doing repeated eight times. 2 times the repeat done. Baitui remain fixed at the shoulder, two-handed position unchanged.