Anyang Motown's first set of aerobics video tutorial home page Aerobic weight-loss aerobics section 1, first take the left position, put your left arm under your head, bend your legs slightly, then bend your right leg as much as possible, so that your knee joint is close to your head, and then slowly straighten out; After alternating your legs for 10 times, switch to the right position and repeat the action.
Section 2: Kneel on the bed, support the bed surface with both hands, bow your back and lower your head like a cat, exert strength at your waist, then slowly raise your head, relax your back muscles, and make your spine appear? v？ Shape, inhale when hunched, exhale for a long time, and practice repeatedly.
Section 3, lie on your back, with your head and feet as the support points, your hips as straight as possible and your body as a bridge. After half a minute, put your hips and waist down; Do it after a 2-minute break; It's best to do it three times before getting up.
Section 4, sitting on a stool, rubbing the waist muscles with both hands, 5? 10 minutes, and you can also pat both sides of the lumbar spine with your fists, 30 times each time? Fifty strokes.
In the fifth section, stand with your legs apart, straighten your forearms and try to lift them up from the front, tilt your head backwards as far as possible, then bend your head, keep your toes perpendicular to your hands as much as possible, and pay attention to your knees not to bend, then lift your shoulders, raise your head and tilt backwards; Practice repeatedly.