Family Fitness Act

1.Curled -ups ( or crunches ) 1 minute in the number of crunches you can do is curl up abdominal muscles traction force and durability tests . Strong abdominal muscles to avoid pain and lower spine to maintain good posture. Method is to hug arms crossed his chest ; legs bent , heels away from the hips 12-18 inches, feet flat, toes hooked furniture along the bottom ( or a person sitting on another person's feet ) , upper body to after lying down ; up upper body stretched forward , snapping up the thigh ; head reach, try to touch toes catching furniture. This series of actions required in one minute in continuous endeavors to repeat . 2.Push-ups Do push-ups can exercise arm , shoulder and chest muscle strength and endurance. Coordination of these forces is conducive to maintaining good posture, avoid including chest , hump. Women and children under 10 years : knees touch the ground , legs cocked, head to knee kept straight ; palms stretched flat , fingers forward , stays below the shoulder , hand and shoulder width distance . Then touch the ground with chest volts , then propped up with your arms to the arm straight, so uninterrupted action, write down the number of times within 1 minute hold up ; men and children over the age of 10 : Action is basically the same , but your knees to leave ground , the entire torso in a straight line , toe the ground . 3.Fat ride protrusion This action can exercise the spine, hip and leg flexibility . Good flexibility helps to avoid pain and back base of the spine and leg injuries . Method is to take off shoes and socks, sitting on the floor , legs stretched forward flat , close together, separated by 5 inches heel , soles withstand wall ; hands reach, try to touch the walls . Note that the knee can not be bent, not excessive force , the muscles relax as much as possible , so that for five seconds , write down your fingertips with the distance from the wall . 4.Three minutes Jumping This is one of the most convenient way is to exercise the heart of the main activities in response to persistent classes . A robust , efficient not only in the heart of the body endurance and has an important role in the maintenance spirit , it can reduce the risk of damage to the heart . Jumping way is to put on the floor a small stool or a bundle of newspapers , a height of about 12 inches , the first on the bench right foot , left foot, then both feet change position - left foot stool , the right foot, so alternately, do 24 times per bag supplier minute alternate action , an average of 2-3 seconds to complete once.