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5. Hands jumping movement

Objectives: the arm, abdominal muscle and leg  Nike Air Max

Action: stand, two feet wide open, and hip, knee with hands on hips, slightly bent. Left foot step out, also lift right knee to the hips height. Left-footed upward jump, arms above on its head. Born, bipod and approach, in the hand on the hips. Repeat 20 times.

6. Throw discus action  Nike Air Shoes

Objectives: the arm, abdominal muscle, triceps, hip and leg

Action: standing with her legs open, and shoulder are the same as wide. Open arms at their sides, in the shoulder level. With the right foot step, rotate the upper body bow to the right. Quickly moved to focus his left leg, bend your knees, left-footed body jumped up and turned left. Meanwhile, his right arm brought out from the chest (as if during a discus). Repeat 10 times, switch sides, then do 10 times.

7. Jumping bow step moves  Cheap Air Max

Objectives: the arm, abdominal muscle, hip and leg

Action: stand, two feet wide open, hip level-made. Knee, slightly bent arm overhead, stretch. Left leg out with bow step, knees bent 90 degrees. The vertical to jump, midair exchange, so when landing legs, is to become the right leg before step right bow. Repeat 12 times.  Air Max 2010

8. Squat beating

Objectives: the arm, abdominal muscle, hip and leg.  Air Max 2009

Action: stand, two feet to open, and shoulder are the same as wide, knees slightly bent, hand on their sides. Squat down, than your thumb knee on the location after more. The vertical jump in head upper part, arms. Born, is still squat in head upper part, the arm to keep. To the body arm. On both sides down Do 12 times.

9. Take-off movement  Air Max 2011

Objectives: the arm, abdominal muscle, triceps, hip and leg.

Action: stand alongside with her legs open, a wide. Hands on hip former squeeze. Squat down, than your thumb knee on the location after more. Slowly towards moving arms behind. The vertical arm in jumped up and head (like are lifted heavy mallet). Born, reply the initial position. Do 12 times.