1
Ntawm exhalation nce lub hauv caug, ntawm lub inhale - txo nws. Rau ntawm txoj kev siv exhalation nce lub hauv caug sab, ncaj koj ceg thiab rub rau pem hauv ntej, nqus pa - khoov lub hauv caug thiab txo nws. Pes tsawg zaus dua: 16.
2
Ntawm exhalation nce lub hauv caug sab laug, nyob rau hauv kev tshoov siab - txo nws. On exhalation, khoov txoj hlua ntawm lub hauv caug, ncaj nraim rau sab xis (tshuab rau sab), nqus pa - khoov lub hauv caug thiab txo nws. Pes tsawg zaus dua: 16.
3
Rau ntawm txoj kev siv exhalation nce lub hauv caug, ncaj koj txhais ceg thiab rub nws rau pem hauv ntej, ntawm kev nqus tau - txo nws. On exhalation khoov lub hauv caug sab laug, coj ceg rov qab thiab ncaj, ntawm kev tshoov siab - txo cov ceg. Pes tsawg zaus dua: 16.
4
Rau ntawm txoj kev siv exhalation nce lub hauv caug, ncaj koj txhais ceg thiab rub nws rau pem hauv ntej, ntawm kev nqus tau - txo nws. On exhalation, khoov rau sab laug ceg nyob rau hauv lub hauv caug thiab ncaj nws mus rau sab laug, nqus - khoov lub hauv caug thiab txo nws. Pes tsawg zaus dua: 16.
5
Peb hloov: tsa lub hauv caug, ncaj koj txhais ceg thiab rub nws rau pem hauv ntej, txo nws. Tsa koj lub hauv caug sab laug, ncaj koj txhais ceg sab laug, txo nws. Tsa koj sab xis, ncaj koj txhais ceg thiab rub rov qab, txo nws; khoov lub hauv caug sab laug, muab koj txhais ceg rov qab, ncaj, qis dua. Pes tsawg tus rov qab: 8.
Thaum lub aqua aerobics, koj poob phaus sai dua, raws li lub cev muaj nuj nqi los tawm tsam kev tiv thaiv dej thiab kom sov lub cev. Thiab koj tau tshem ntawm cov roj deposits, thiab tsis dej, vim hais tias koj tsis hws, raws li nyob rau hauv aerobics.
6th
Nias koj lub luj tshib rau ntawm koj lub hauv siab. Tam sim no nyob rau lub exhalation hloov rub tawm sab xis thiab sab tes, xyaum cov tshuab. Tes dua dej. Pes tsawg zaus dua: 16.
7th
Ntawm exhalation nce lub hauv caug sab laug, nyob rau hauv kev tshoov siab - txo nws. Ntawm lub exhalation nce koj sab xis, ncaj koj ceg thiab rub rau pem hauv ntej, nqus pa - khoov koj lub hauv caug thiab txo koj ob txhais ceg. Pes tsawg zaus dua: 16.
8th
Ntawm exhalation nce lub hauv caug sab laug, nyob rau hauv kev tshoov siab - txo nws. On exhalation khoov txoj cai nyob rau hauv lub hauv caug thiab ncaj nws mus rau sab xis, ntawm kev tshoov siab - khoov lub hauv caug thiab txo cov ceg.
9th
Tuav rau ntawm koj txhais tes (los yog ntawm cov nqi ntawm cov leeg ntawm cov xovxwm), tawm ntawm lub exhalation thiab tsa ob lub hauv caug, ib txhij ncab koj txhais ceg rau pem hauv ntej thiab ncaj, nqus pa - hauv siab thiab knuckle. Pes tsawg zaus dua: 16.
10
Ntawm exhalation nce lub hauv caug sab laug, ncaj koj ceg thiab rub nws rau pem hauv ntej, ntawm nqus - txo nws. On exhalation khoov txoj cai nyob rau hauv lub hauv caug thiab ncaj nws mus rau sab xis, ntawm kev tshoov siab - khoov lub hauv caug thiab txo cov ceg. Pes tsawg zaus dua: 16.
11th
Peb hloov: tsa lub hauv caug sab laug, txo nws; ces tsa koj lub hauv caug, ncaj koj ceg, rub nws rau pem hauv ntej, txo nws. Tsa koj lub hauv caug sab laug, txo nws; tsa koj sab xis, ncaj koj txhais ceg sab xis, txo koj txhais ceg. Saib koj cov pa. Pes tsawg tus rov qab: 8.
12th
Ntawm exhalation nce lub hauv caug sab laug, ncaj koj ceg thiab rub nws rau pem hauv ntej, ntawm nqus - txo nws. Rau ntawm lub nrig, khoov lub hauv caug, coj koj txhais ceg rov qab thiab ncaj, txo koj txhais ceg nrog kev tshoov siab. Pes tsawg zaus dua: 16.
13th
Peb hloov: tsa ceg hauv caug, ncaj koj ceg, rub nws rau pem hauv ntej, txo nws. Khoov rau sab ceg ntawm lub hauv caug thiab nqa, ncaj koj ceg, qab koj txhais ceg. Tsa koj lub hauv caug sab laug, ncaj koj txhais ceg thiab rub rov qab, txo nws; khoov rau sab xis, coj koj txhais ceg rov, ncaj, txo nws. Saib koj cov pa. Pes tsawg tus rov qab: 8.
14th
Tuav tsa kom muaj kev pabcuam ruaj khov nrog koj txhais tes (lossis ntawm cov nuj nqis ntawm cov leeg ntawm cov xovxwm), ua pa rau thiab khawm ob lub hauv caug, tib lub sijhawm sib faib koj ob txhais ceg mus rau sab thiab ncaj nraim, nqus tau - khoov ob lub ceg ntawm ob sab ceg thiab lub nrig. Cov lej ntawm rov qab dua: 16. Lwm txoj haujlwm 10 thiab 15. Ua raws li cov pa. Pes tsawg tus rov qab: 8.