Euramerican each country is in nowadays be current the “ Sweden of Gu Xila of a traceable is strong and handsome hold ” , drill specificly the method is as follows:

Abdomen moves

1. On the ground and sit, side of both hands body maintains the ground, double leg unplugs unbend. It is double leg unbend first, raise, rely on shoulder of towards the left as far as possible; Next double leg replace former, raise again, lean as far as possible right shoulder. Practice repeatedly so, not only exercised abdominal muscle, and can pile up adiposely in order to prevent abdomen.

2. Bend one's knees lies on his back, on shoulder of buy of the both hands that bend ancon. Sit up, lie smooth, such thresh 20, can prevent relax of abdominal muscle dried meat floss, make abdominal muscle is full of flexibility. Adipose to reducing abdomen, the effect is distinct.

Back moves

1. Lie on one's back, systemic unbend. Bend left leg, hold left knee in the arms, go touching knee with forehead, answer next to former. Change right leg again next, make similar action, such thresh 20. This movement can prevent or correct vertebral be out of shape, can exercise next back muscle, ligament.

2. Kneeling position, two tactics maintains the ground, receive abdomen, arch one's back, lower one's head, the body becomes bridge state, the waist carries muscle take up on the back, loosen again next, such thresh 20. This exercise can cure backache, can exercise back muscle.

The waist moves

1. Erect, two legs unbend, bow ahead, both hands touchdown, raise standing posture next, thresh 20. This movement can make the waist elastic, reduce the waist adipose, blood of stimulative whole body circulates.

2. Two legs schism and shoulder are the same as wide, side of two arms left and right sides is smooth lift, first side of towards the left bows, again rightward bows, such thresh 15. This movement can exercise lumbar muscle, maintain the waist strong and handsome.

Leg department action

1. Crouch below bend one's knees, two tactics touchdown, left leg is extended from ground side. It is an axis with right leg, rotate 15 times all over; Next furl left leg, right leg is extended from ground side, it is an axis with left foot, turn 15 times.

2. Lie on the right side of, left leg unbend go up as far as possible lift, put down again, thresh 20, next left lie, lift right leg. Be in normally leg inside muscle is the easiest flabby, this movement can exercise ham inside muscle.