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Waist exercises
[Action of a] some of the action more difficult. : P lie down on the floor, one arm bent, elbow support the body, the arm forward. Keep the body upright, and then forced under the waist to make contact with the ground the entire lower body, then pull up. Repeat this action two groups, each 20 times.



[Action II] to stand, feet apart than shoulder width, the level of open arms. Then wriggled down the right hand touch the left foot, upright, for the left hand action. Repeat this action three groups, each 10 times.



[movement III] standing, feet apart. Hands holding a fitness bar,shoes tods, placed on the shoulders (if no health bar, you can cross-handed, flat side on the chest), keep your back straight. And then stretching to both sides of the waist, action should be slow, pay attention to range, do not strain. Repeat this action three groups, each 20 times.





abdominal exercise method
[Action of a] lying on the ground, put his hands hip side. Lift up his legs, and upper body at right angles. The power of the hips with the abdomen move up, then down. Repeat this action 2 groups of 10 *** 15 times.




[Action II] prepared a similar posture and movement. Legs and upper body into a 90 degree angle. Then lift the upper body with the power of the abdomen, hands touch as much as possible the location of the ankle, a little to stay 1 * 3 seconds, the upper body down. Repeat this action 2 groups of 10 ** 15.


[movement III] This is a movement still maintained, but very difficult. Fours, facing the ground, with elbows and toes support the body, keep the body upright. To maintain this position for 20 seconds or as long as possible.


lower abdominal exercises lower abdominal exercises, mainly for the so-called [Action of a] non-normal sit-ups. Why do we say Sit-ups on the physical examination, usually the arm to be exposed to the knee. However, this effect is not good exercise. In the following actions, we just ideas concentrated in the abdomen, lift the upper body with the power of the abdomen, and ground into 30 ** 60 degrees, at this point of view for 5 seconds,mercurial vapor sl, and then fall. Repeat this action three groups, each 15



Action II] on the oblique angle of sit-ups. Lying on the floor, legs raised upward angle of 60 degrees or so. Put his hands behind his head, lift the upper body, touch the right elbow with his left knee, and back to right action. Repeat two groups of 25 to 30 times.




[movement III] on the oblique angle of sit-ups. Lying on the floor, legs raised upward angle of 60 degrees or so. Put his hands behind his head, lift the upper body,hair straighteners reviews, touch the right elbow with his left knee, and back to right action. Repeat two groups of 25 ** 30 times.