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Title: Three side of the scaffolding

content: < br> This set of exercises called the first of three side of the scaffolding
prone body, with arms bent legs supporting the upper body
medial and lateral legs straight, hips
to maintain this position for 3 to 5 seconds, continue to increase up to the second position
keep
3 to 5 seconds, then slowly raised to higher than the head position for 3 to 5 seconds and then back to the middle of
keep 3 to 5 Finally back to the second
in situ,vchj.net, to the other side of the
in 2 minutes, repeat as much more than this group is the three-point action
side rack


title : Ball insisted

content:
focus of this group of exercises called the foot flat on the first ball on the ground insist
, Shuang Shouzhua leg
hands behind her head, lift your feet a little < br> spine stays round, roll back up, adhere to
to maintain focus, with open arms, his hands grasping the lower leg and then, repeat
reset, again, insisted with open arms. To get started and then grasping the lower leg in 2 minutes time
try to repeat this set of actions
if necessary, can take a break over that ball adhere



Title: belly roll play Leg

content:
focus of this group of exercises called the first volume of abdominal kick
lying on the ground, legs straight
hands behind her head, was lying crunches potential

do three kicks for a second ... ... ... ... Third, the volume of abdominal, expand the body
in 2 minutes, try to repeat this set of actions
if necessary, can take a break over
is the volume of abdominal kick


Title: Spinal twist stretch

content:
focus of this group of exercises called spinal twist stretch
first lying on the ground, legs stretched straight, and hips 90 degrees to
hands stretched out to the sides, palms down flat

to keep the shoulders and then, as far as possible down the legs to the side
Do not use the other way, but not Pressure
back down the middle, put away his chin on his hands held
, try to touch your feet, then lay down
pressure to the other side of the leg and then back to the middle
, to close from the chin, the hands touch the feet
and then move down. According to this order
in 2 minutes time try to repeat this set of actions
if necessary, can take a break over that stretch twisting ridge



Title: Scaffolding knees Turn

content:
this group of exercises called the focus of scaffolding knees a fitness ball swivel
hand, if not, it does not matter
first leg kneeling posture to do to keep center of gravity to balance the
hands out in front, and then right back to the middle
twist, twist left, then back to the middle of the ball on
position near the navel so
can guarantee that your hands will not be higher than the shoulders to maintain such a rack position
3 to 5 seconds, and then kneel
knees kneeling position back leg, his hands stretched out to the front, turn right
back to the middle position, turn left, back to the middle position, the ball was put down scaffolding
abdomen, then knees, then his knees kneel
in 2 minutes, try to repeat this set of actions
These are the swivel rack knees


Title: Table-style crunches

content:
in this group of aerobic exercise, will be the table-style crunches < br> First, soles of the feet closely aligns the ground, his chin close to chest
body roll, and then expand the volume of abdominal
hands were on the side, palm down
hips, for a few seconds down the buttocks , stretch the legs and then roll
body, chin Tiexiong, hands on hips
around, lay down, legs bent
then roll body, chin Tiexiong, expand, hands behind
the table was shaped, and then down the hip
in 2 minutes, repeat as much more than this group is the table-style action
volume abdominal