The morning was in a four-step small gymnastics day

Morning alarm bells, alarm clock, asleep, you turn off the alarm press, heads to sleep — hey! come, don't bed.

Open your eyes to jump out of bed, wash my face with cold water, then do a few morning exercises and arm aerobics, guarantee you up to begin the new day.

Leg arm stretching exercises

The body lay, straighten the legs, left arm to bid up to the right leg, right arm lift direction stretch over his right shoulder, doing action do not touch on the chest and Chin attention.

Alternating left and right arm take turns doing the action.

Stemmed fancy fuck

Right leg to stand on one leg, buckling arm elevation to shoulder position.

Right leg slightly bent, straighten your arms, will stretch behind the left leg. Then lift the right leg, as is done by alternating left and right leg.

Biceps exercises

A handheld dumbbell, seat and legs stretched out to the shoulder position.

Bend the arm until the dumbbell and flooring in a straight line, elbow aside thighs Central for support. Palm upward, dumbbell raise to about six inches from the shoulder, and then reduce the dumbbell back into place, finally done a full stretch his arms.

Triceps exercises

One hand, the direct grip dumbbell dumbbell and floor into a vertical lines.

Will arm lift to the top position, then straighten up the arm, another arm from behind or from the preceding examples supporting high arm elbow for support. The dumbbell lowered to arm and body into a 90 degree angle (then lowered a little better), stretch arm. Dumbbell falling back into place, the action is complete.

(Practice editing: Liu Haibo)