Exercise at home easily.

Morning Aerobics <P> bed </ P> <P> one, turned around and bent ankle. .People sometimes feel confused, this is a night of sleep without moving the head and neck muscles become rigid, the head of poor blood circulation, resulting in insufficient blood supply to the head. .If lying in bed after waking up the right side of the head to the left turn 8-10 times, but also can relieve dizziness. .At the same time, then 10-20 ankle flexion and extension, can lower extremity open. .</ P> <P> two chests. .Sleep reduced the body to take on more bent posture, in bed after waking up his hands crossed over the head stretch Fan Zhang, toes pointed and stretched, in conjunction with deep breathing movements, over and over 4-6 times, help to eliminate .fatigue, speed up awakening. .</ P> <P> three supine lateral bending. .Lying in bed, a hand held, with the upper body flexion, leg extension force, left and right lateral bending to do 6-8 times each. .</ P> <P> four supine leg flexion and extension. .To do the above action, drowsiness may be reduced, then you can do to lower limb flexion and extension movements. .Practice is one leg bent foot bed, and then the knee straight, so that the knee touches the bed. .Rotate the legs to do 10-15 times. .</ P> <P> five, sit on the bed, legs, knees close together. .Then, the leg straight on the move, legs and body into 90 degrees. .Then hard abdominal muscles, legs fall to the tilt angle of 45 degrees, ankles must be bent at right angles to the Achilles tendon to be stretched to maintain this position for a while and then revert to hold positions on the legs, then slowly to do this action. .Repeated 15-20 times. .Conducive to relieve constipation, abdominal muscles strong. .</ P> <P> balcony 10 minutes fitness Morning method </ P> <P> one morning after the wash is completed, the brain awake, you can with pajamas, slippers, facing south, slightly smiling, double .standing shoulder-width foot, relax the upper body, lower body part of the slightly squat, toes gently grip, eyes overlooking. .</ P> <P> Second, head to: the head for the tip, with the idea of mobilizing the head to write the word "longevity." .This word can be written twice, and then the word around the head for a round, first along the direction, then draw 2 circles the opposite direction, the above action should be slow and some, no impatience, but for the sound, for about 2 minutes .. .</ P> <P> three chest activities. .The same standing position, legs slightly bent, arms bent forward by the flat on the chest level (palms together fingers forward), down Hanxiong. .Then legs straight, his arms swing back to the Lateral Raise (palms back), head high. .A flexion and extension legs, arms and chest after flexor vibration level one (fist down), then back, for about 1 minute, action, attention to slow, chest will not be too severe, moderate strength. .</ P> <P> four pendulum palm. .The same standing position, hands down, palms crossed, palms to the abdomen, then his arms open to the outside, opening the natural range of each in their own suitability for the degree, speed is not done quickly, with open arms immediately after closing arm .so that the two hands back into the cross, for about 1 minute. .</ P> <P> five palms round draw. .Two palm relative about 10 cm, to maintain this distance, two palms high and low level with the waistband of his trousers, the equivalent of Chinese medicine said, "with a pulse" high, the two keep their distance from the same palm, and then bring the arm over arm round draw for the sport. .First round draw body slightly to the left, clockwise 20 laps, 20 laps counterclockwise plan, let the body back to face south, along the reverse direction round draw of the 20 laps, and then turn the body to the left, continue as above ., good times or bad direction round draw of the 20 laps, so that a total of 120 round draw circles for about 3 minutes. .</ P> <P> six lunge chest method. .One foot in front, one foot in the post, into a bow-like standing position, and then his arms stretched out flat, the palm of the hand grip hollow micro-fist, then opened his arms folded in the chest for movement, action should be slow, to the chest .expansion of the oxygen absorption increases lung capacity increased, while the ankle and lower extremities with the upper two feet of open co-feet one after the flexion and extension movement, the upper and lower extremities and the ankle to get exercise. .Done, about two feet to make another chest exchange activities. .More than 2 minutes. .</ P> <P> seven, relax and order and end. .For about one minute. .Is rubbing his hands hot, up and down in the body before and after, especially Zusanli (located in the knee patella, the patellar tendon lateral depression, that is now outside the four-Wang pointed knee) and Yongquan (foot, toe force .bending, the central cavity) rubbing some focus, while also focusing Anrou waist while, for about one minute. .</ P> <P align=right> (internship Editor: Lung Wai Kuen) </ P> <P align=center> Click here for more exciting content </ P>.

Shoufu aerobics, shaping the perfect curve

Keep beautiful figure, in addition to proper diet, exercise more.

Bodybuilding expert to design a middle-aged shoufu aerobics, daily only takes 20 minutes, give a period of time, waist and abdomen becomes thin, and the body more healthy. The following is aboard the popular shoufu bodybuilders morning exercises.

1. arch back campaign

1. prepare the posture: kneeling brace, looked up, back straight.

2. Action: arch back bow, systolic abdominal muscles, and maintain position for 5 seconds, the restore.

Repeatedly do 8 times. Contraction of the abdominal muscles are mouth breath, nasal breathing during a restore.

Second, the lateral flexion exercise

1. prepare the posture: legs crossed in upright position, hands on lateral ground.

2. Action: left hand to slide out, on the left side of the upper body on the left side, right arm lift, swing to the left to the left, repeated 4 times the flexor pendulum, restored.

For the right to make 4 times. Repeat twice. Side fixed when hip flexor, actions to be slow and rhythmic.

3. rowing movement

1. preliminary position: sitting position, legs apart, knees bent arms before bed, hands down.

2. Action: hands on with body bend forward and reach, head to knee, restored.

Each interval 6 seconds to do 1 time, repeatedly do 24 times. Back straight time shoufu. Upper body when breath before bending, straightening is aspirated.

IV. the leg movement

Prostrate, left arm back into flat, left leg straight, knees hold up in the right leg, right arm flat body side.

Snap back ground, left arm front lift, lift the left leg, as far as possible, so that after the two met. Repeat 12 times, and the right arm and right leg to do 12 times. The point is to keep the back straight shoufu

5. to reverse the movement

Sitting position, the two arms of the natural droop, knees right on left leg, knee lift the right leg, feet left thigh.

Upper body to the right to reverse, left and right heel, placed right on the floor, behind the eyes right shoulder. Maintaining posture for 20 seconds. Make the same change direction. The repeated 2 times. Swivel, take a deep breath when shoufu.

6. shoufu movement

Back, legs apart, do not stick to two arm flat body side.

The tightening of the abdominal muscles to keep close to the ground, the spine posture in 6 seconds, and then relax restore. Repeatedly do 12 times. When you exhale shoufu, relax, breathe in

VII. straighten movement

1. prepare the posture: back to back with knees, legs, arms, flat side

2. Action: your abdominal muscles, slowly up the waist until only the shoulders touch.

Back straight 4 seconds. And then slowly drop waist reduction. Repeatedly do 12 times.

8. rotating movement

Knees, back, right leg, right foot is placed in the left thigh, arm flat body side, Palm down.

Right knee to the left, repeatedly do 8 times. And then, left foot is placed in the right thigh, left knee as far as possible to the right of the pendulum, repeatedly do 8 times. All repeat do 2 times. Swing legs shoulder remain in the hands do not change position.

(Practice editing: Liu Haibo)

Body shaping operation to save physical pain.

<P> Often wear high heels a lot of ladies will be left after-effects, such as foot pain, leg fatigue, back pain or other problems. .Here are four yoga, just for the physiological problems caused by high heels. .</ P> <P> strengthen the leg muscles, stretching the long-term strain of joints and muscles, and strengthening the body's balance and implicit characterization. .But also achieve the effect of body sculpting. .</ P> <P> a "chair-style" beat back foot at the end meningitis </ P> <P> one of the causes of plantar fasciitis is wearing high heels, so that the center of gravity moved forward ., the pressure focused on the soles of the feet, down a long time can cause plantar fasciitis, pain, swelling and other symptoms. .</ P> <P> actions: Mountain-style stance, legs close together, head high, back straight. .Breath, back squat legs close together, imagine a rear seat, straight into a balance with the ground caused by the thigh. .Then bent and your feet, so that the heel off the ground, to maintain this posture five to eight breathing. .Hill-type breathing restored to standing. .</ P> <P> effect: to strengthen foot and leg muscle strength, exercise balance. .</ P> <P> Tip: Keep focus on the front foot, keeping back straight. .If it is found difficult to balance, you can rely on the wall exercises. .</ P> <P> Second, the "warrior-style first-type" to correct the pelvis forward </ P> <P> actions: Hill-type stance. .Inhale, open your legs about 4 feet wide, hands open with the shoulder level, forming a "big" word. .Lift up your hands, fingers, overturned, palms clasped together in the head. .The body and left foot turn 90 degrees left, facing the front. .Left knee buckling until the thigh and calf into a 90 degree angle. .</ P> <P> maintain this posture 5 to 8 breath. .Completed for the other foot repeat these steps. .</ P> <P> effect: the pelvis forward to correct the problem, stretching back, chest and spine; also help relieve back pain and sciatica. .For strengthening the spine and body flexibility is helpful. .</ P> <P> Tip: to keep dry under the pots to the front. .But toe knee, hip adduction. .</ P> <P> three "down dog-style" to keep the legs slender actions: kneeling on the ground, his hands in order to prepare for the cat-type action. .Breathing; the same time the knee straight, raise hips until the heel. .Form a triangle. .Maintain this posture 20 to 30 seconds. .Restored after the baby-style break. .</ P> <P> effect: effective stretching the calf, thigh, arm, your legs to maintain flexibility. .Reduce the chance of leg veins, but also to eliminate the heel and shoulder pain, sciatic nerve strong. .</ P> <P> Tip: Keep kicking legs straight, hands and toes to pull the front; avoid back arched and knees. .If not land heel first deep breathing with the nose, lift the buttocks, mouth breath, back and heel pressure, more practice will gradually progress. .</ P> <P> four "horizontal stretch style" to eliminate leg fatigue </ P> <P> wearing high heels when standing, leaning forward after the calf muscles will shorten and shrink, causing the calf fatigue, resulting in .leg contracture. .</ P> <P> actions: lying on the floor, arms at your sides. .Lower my eyes right foot, right hand holding right foot toe. .Inhale slowly to the right pedal straight up and stretching, heel up, toes toward the face. .Hold this position for about 20 seconds, repeat the above steps for the foot. .</ P> <P> effect: stretching the calf, thigh, hamstring, improve leg stiffness, contracture of the problem, but also help to relieve back pain, sciatica. .</ P> <P> Tip: Keep the left pedal straight to the left close to pelvis, but also to avoid arching the back, and do not shrink from or elevated shoulder. .If you can not grasp the toes, yoga can be a noose in the soles of the feet, and then change the pull rope, but still maintain the upper and lower legs are kicking straight. .</ P> <P align=right> (internship Editor: He Lili) </ P>.

Change goes back home gym Aerobics.

<P> The gym every day and remembered a good sport to the next, but always to not spare the time dragged on the ground? Do not deducted time for physical exercise, never want to be envious of others learned several martial arts. ."Snail shell to do the same temple", the use of room in the "three-inch to an acre," the simple fitness activities, the effect is good, oh! </ P> <P> Morning bed aerobics </ P> <P> .First, turned around and bent ankle. .After waking up, people sometimes feel confused, this is a night of sleep without moving the head and neck muscles become rigid, the head of poor blood circulation, resulting in insufficient blood supply to the head. .</ P> <P> if lying in bed after waking up the right side of the head to the left turn 8-10 times, also can relieve dizziness. .At the same time, then 10-20 ankle flexion and extension, can lower extremity open. .</ P> <P> two chests. .Sleep reduced the body to take on more bent posture, in bed after waking up his hands crossed over the head stretch Fan Zhang, toes pointed and stretched, in conjunction with deep breathing movements, over and over 4-6 times, help to eliminate .fatigue, speed up awakening. .</ P> <P> three supine lateral bending. .Lying in bed, a hand held, with the upper body flexion, leg extension force, left and right lateral bending to do 6-8 times each. .</ P> <P> four supine leg flexion and extension. .To do the above action, drowsiness may be reduced, then you can do to lower limb flexion and extension movements. .Practice is one leg bent foot bed, and then the knee straight, so that the knee touches the bed. .Rotate the legs to do 10-15 times. .</ P> <P> five, sit on the bed, legs, knees close together. .Then, the leg straight on the move, legs and body into 90 degrees. .Then hard abdominal muscles, legs fall to the tilt angle of 45 degrees, ankles must be bent at right angles to the Achilles tendon to be stretched to maintain this position for a while and then revert to hold positions on the legs, then slowly to do this action. .Repeated 15-20 times. .Conducive to relieve constipation, abdominal muscles strong. .</ P> <P> balcony 10 minutes fitness Morning method </ P> <P> one morning after the wash is completed, the brain awake, you can with pajamas, slippers, facing south, slightly smiling, double .standing shoulder-width foot, relax the upper body, lower body part of the slightly squat, toes gently grip, eyes overlooking. .</ P> <P> Second, head to: the head for the tip, with the idea of mobilizing the head to write the word "longevity." .This word can be written twice, and then the word around the head for a round, first along the direction, then draw 2 circles the opposite direction, the above action should be slow and some, no impatience, but for the sound, for about 2 minutes .. .</ P> <P> three chest activities. .The same standing position, legs slightly bent, arms bent forward by the flat on the chest level (palms together fingers forward), down Hanxiong. .Then legs straight, his arms swing back to the Lateral Raise (palms back), head high. .</ P> <P> a flexion and extension legs, arms and chest after flexor vibration level one (fist down), then back, for about 1 minute, action, attention to slow, will not be too severe chest strength .moderate. .</ P> <P> four pendulum palm. .The same standing position, hands down, palms crossed, palms to the abdomen, then his arms open to the outside, opening the natural range of each in their own suitability for the degree, speed is not done quickly, with open arms immediately after closing arm .so that the two hands back into the cross, for about 1 minute. .</ P> <P> five palms round draw. .Two palm relative about 10 cm, to maintain this distance, two palms high and low level with the waistband of his trousers, the equivalent of Chinese medicine said, "with a pulse" high, the two keep their distance from the same palm, and then bring the arm over arm round draw for the sport. .</ P> <P> first round draw body slightly to the left, clockwise 20 laps, 20 laps counterclockwise plan, let the body back to face south, along the reverse direction round draw of the 20 laps, and then left the body .side of the turn, continue as above, good times or bad direction round draw of the 20 laps, so that a total of 120 round draw circles for about 3 minutes. .</ P> <P> six lunge chest method. .One foot in front, one foot in the post, into a bow-like standing position, and then his arms stretched out flat, the palm of the hand grip hollow micro-boxing. .</ P> <P> then opened his arms folded for the chest movement, action to slow the expansion to the chest increases lung capacity increases oxygen absorption, while the ankle and lower extremity feet of open cooperation with the upper legs after a previous .flexion and extension, the upper and lower extremities and the ankle to get exercise. .</ P> <P> done, about two feet to make another chest exchange activities. .More than 2 minutes. .</ P> <P align=right> (internship Editor: He Lili) </ P>.

Aerobics: dynamic beauty sexy long legs

Have a sexy strong thighs, is every woman's dream.

Cosmo for you customized the following set of American leg exercises, science and effectively exercise your legs in the three parts of the muscles and foreign countries.

Each time the following three actions, repeat 10 to 20 times a week for two to three times (guaranteed 48-hour interval to let your muscles get adequate rest).

Lateral raise Akimbo, standing two feet apart, and shoulder width.

Knees slightly bent, will all the weight on his left foot, right foot lift to the upper-right, left foot remain fixed in the process.

(A) right foot firmly hold as much as possible.

(B) when the peaked muscles tensed, remain stationary for five minutes.

And then for another leg. Strengthening exercises: the entire action of rhythm slowing down, you can enhance the durability of the muscles.

Central reinforcement stood next to a Chair, feet forward, legs straight, slightly apart.

(A) one hand on the back, back to living backward until the knees and ground parallel (use your toe balance).

(B) to restore to original state.

Strengthening exercise: can your chest position put on 5 pounds of sandbags.

Medial tightening face up flat on the ground.

Arms on both sides of the body, legs push straight. Lift the left leg to about 30cm height.

(A) keep left leg strength, the left leg to swing to the right, and then return to the initial position.

(B) change leg repeat above.

Strengthening exercise: hold ankles increase 2 pounds of weight.

(Practice editing: what Chris)

Skip good aerobics cannot ignore details

Aerobics inclusive gymnastics, dance, music, with some aerobic exercises as the basis, in recent years for the majority of young people, but skip aerobics to achieve good results, and few details cannot be ignored.

From clothing, to participate in aerobics according to seasonal changes and exercise environment temperature appropriate changes.

General wear cotton clothing appropriate for the elasticity good, with special emphasis on movement must wear sport style good elasticity, flexibility and strong athletic shoes and socks, because the aerobics on lower extremity joints and arch has a certain impact, wear comfortable footwear can play a protective effect, avoid injuries.

Aerobics before warm-up exercises to be done

The weather is warm, good easy activities, warm up period may be shorter, and cool, the active time is slightly longer.

Typically, the warm-up exercises should control the total exercise time by 20%, so the body feeling fever.

In aerobics, according to their own Constitution and load carrying capacity, appropriate arrangements for the exercise time, strength.

Reluctantly exercises, is not only detrimental to fitness, but also to have an adverse impact on the body.

Relaxation exercise aerobics is a necessary link

Relaxation exercise heart quickly restored to normal working condition, can facilitate the entire body to recover faster, but also to accelerate the Elimination of lactic acid, prevents muscle stiffness, CHF.

Diet will skip important impact aerobic effect.

General food required interval of 1. 5-2. 5 hours for aerobics, if after a short rest, food intake may be less.

In principle, be a meals before exercise should not be too much volume, and should have some easy to digest, and contains a polysaccharide, vitamins, and phosphorus in the food, but should try to eat less fat, cellulose and irritation, allergic food.

After exercise, rest for 30 minutes before eating, exercise should eat some high energy, low-fat protein foods for sweating more supplementary water should also be timely.

(Practice editing: what Chris)

Sexy body sculpting of aerobics

Many women ask us effective bodybuilding the back of the shoulder.

Because their shoulders back due to long desk learning or work, lack of exercise, so that is does not affect body hypertrophy. To do this, we introduce several simple, easy Freehand and shoulder and back light instruments, the human body can according to their ability to select appropriate action exercise. As long as you give, not only can prevent arch back hump-back frame shoulder, but minus the shoulder back excess fat and keep the body fit and trim.

Unarmed movement 1. arm spin webs

Methods: two arm Delt, the palm facing up.

L a 4-beat the arms forward internal rotation. 5.8-beat, two arms to the external rotation. Breathing evenly.

2. references to the elbow to shoulder

Method: two-handed chest grip.

L? 4, elbow-to-left shoulder above mention pendulum to after. 5 a 8-beat with 1? 4, in the opposite direction. Breathing evenly.

3. head back elbow drop-down

Methods: two after the hand grip.

L a 4-beat, right arm strength drop-down, left elbow-high lift force push, the hands to move to the right shoulder. 5.8-beat with l? 4, in the opposite direction. Breathing evenly.

4. pull the arms fair shoulder

Methods: two hands are gripping head.

L? 4, breathe in the exhibition after La arm and shoulder. 5 a 8-beat breath relaxation restore.

5. prone la boom

Method: prone ground, two-handed grip lumbar back, legs straight.

L? 4, suction head, chest, shoulders exhibition exhibition hands firmly down into La, chest off the ground. 5.8-beat, breath relaxation restore.

6. full arch lift leg

Method: prone on the ground, bend the legs up, hands two ankle joint.

L a 4-beat, suction head, legs, holding his hands pulled after an ankle, shoulder. 5.8-beat. Breath relaxation restore.

7. walk tall exhibition arm

Method: prone ground, arms stretched clamping head.

L? 4, breathing man exhibition arm and upper body off the ground. 5.8-beat, breath relaxation restore.

Second, light equipment (dumbbell) movement 8. weight-bearing shoulders

Method: vertical, double-armed dumbbell in lateral.

1 a 4-beat, suction, arms straight, above the shoulders and back. 5 8 beats, breath relaxation restore.

9. elbow pushed back

Methods: two legs open, upper body upright, the two arms of the former bed, boxing cardio relative.

1? 4, breathe in, arms, elbow lateral force to squeeze back after the exhibition in the shoulder. 5 8 beats, relaxation and restore.

10. raises up

Methods: two arm alternately doing premenstrual lift first lift and vibration movements, after every 4 beats-Exchange.

Breathing evenly.

11. the clip back elbow

Method; feet before opening, upper body, two armed dumbbell in lateral, 1 a 4-beat, inspiration sheets after the side arm, swing up and hold above the back.

5-8, breath relaxation restore.

(Practice editing: Tran Hung Wong)

Cycling exercise may extend life

The bike is a common and convenient means of transport, and is also a very good sports.

With environmental and health awareness, select bike trip and exercise, are a lot of people.

Bike trip into rich new fashion United Kingdom

"Poor bike packed bus, rich drive sat Big Ben.

"Means of transport, seems to have been one of the important features distinguish the identity. However, according to the United Kingdom the daily post recently reported that the United Kingdom, a national travel survey, the United Kingdom, the more money he person riding a bicycle longer mileage. The survey found, and the United Kingdom the poorest 1/5 compared to the population, the country's wealthiest 1/5 of the population, average annual trips by bicycle journey length is 5 times higher than the former.

United Kingdom bicycle promotion organization "Cycling England" official responsible for the whole United Kingdom bicycle sales have since 2000 of 280 million increase to 350 million in 2006, the number of riders in London since 2000 has increased 83 percent.

"Bike travel is becoming a trend.

"United Kingdom" London cycling campaign, "a spokesman said:" the open sports car show off everywhere, prove his status in society is past, bicycle life is more cool. "But a bike trip take exercise, people are more healthy, but also to protect the environment, reduce air and noise pollution. In the United Kingdom, chose this green motoring has become a highly educated and responsible performance and self-confidence.

Extend the life of a bike training

United Kingdom while a recent study demonstrated that regular bicycling health status equivalent to 10 years younger, while those to the 30-year-old still stick to a regular bike, you can make your own life expectancy increased an average of 2-year-old.

Beijing University of human movement Sciences Professor of sports medicine research Office pointed out that the continental Yifan, cycling and running, swimming, is a way to improve heart and lung function of endurance exercise.

It can not only lose weight muscle joint, shapely figure, but also to strengthen the heart, prevent hypertension, can serve to prevent brain aging, enhance the agility of the nervous system. "Push-bike can make the blood circulation, let the brain oxygen intake more, keep clear thinking. ”

Cycling exercise "Note"

"The benefits of physical exercise bike a lot, but there are many considerations.

"Lu Yifan says, first of all, to master time, generally every bike time should control in 30-60 minutes, the speed can be according to the Constitution, but should not be too fast too. Secondly, it is necessary to pay attention to when riding a bike to maintain the correct posture, adjust the handle and bicycle seat height; walking foot, foot position to appropriate well-distributed, note a certain rhythm, otherwise it will make the ankle and knee pain occurs. In addition, some are suffering from the male reproductive system diseases, epilepsy patients, patients with severe heart disease, as well as in physiological cycle of women, not suitable for long cycling exercise.

Because of the urban environmental pollution on the road, vehicle exhaust gases and dust will sport a great danger, therefore, Lu Yifan, ride a bike trip to avoid polluting the road, and select the environment a better route.

"The workplace, not easy to ride a bike trip, you can also choose to exercise bike indoor fixed. ”

(Practice editing: Zhang yiming)

Today's hot spots: do not understand the characteristics of sport and movement, or there is some error concept itself, or copying other people's exercise method, tend to go into the myth that have shaken the confidence to continue to exercise ...

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How to choose the ideal gym?

Choosing a health club – the reason first

We are in choosing a health club, often from family, friends, colleagues, and doctor seeking information, this information is of most of the time, is not one-sided mixed with strong personal feelings, is someone else's shoes is very difficult to fit their own feet.

Dazzling electronic devices is not sufficient to explain the gym quality and, more importantly, the gym trainer of professional quality, as well as their attitude is serious and careful. So, you will need to visit the Club's time period, may wish to make a field trip, especially to a little time and is already there and fitness members exchange.

Not only selected xuangui right

Through you on health club personal feelings, answer the following questions will help you to make a sober judgment:

1. opening of the fitness club is not a legitimate?

2. where the Member is not friendly and willing to help others?

3, club environment is clean?

4, fitness coaches have are their expert Professor curriculum?

5. the new Member will be on the curriculum and equipment used to explain?

6, the Club's course schedule can meet your full range of needs (such as yangcao, street dance, yoga, etc.)

7. in your selected fitness, the Club is already overcrowded?

8, if you need to do so, they can help you look after your children, or children arrangements for their activities?

9, the Club's traffic is not easy, if you want to drive their car?

In you befor, whether or not to think of these

When you select a club, they will let you sign an agreement, this agreement, it involves your personal interests must not be hasty check.

1. do not leak over every word.

Chinese language is too much, even if you spot one ruler, also careful someone road climbs.

2. where appropriate, the time to join.

Time limits in the set course for the Club, will give you several suggestions, such as a year, a quarter or a month, if you own qualitative is strong enough, it is best not to select the join time too long.

3, insurance.

The agreement contains no mention of the Club will provide personal accident insurance, if you unfortunately hurt his arm or touch legs, insurance role cannot be overlooked. Generally speaking, most of the Club if you do not provide insurance, also in agreement that in the Club of accidental injury to customers will benefit.

4, vigilance is invalid.

If the Club is committed to you in a period of time must be able to achieve a kind of degree, such as how many kilos of weight minus, that certainly is not legitimate, do not believe.

5, half-way exit.

Whether you are really insisted on, or on the Club is no longer satisfied, in General, when you decide to quit halfway, can I get the remaining costs and can cost how much are you must first clear.

6. fees.

In fitness clubs from you fees, you have to provide to you the cost of detail (training, bathing, etc.).

7, the instrument is damaged.

As a customer, whether or not to damage the equipment may occur, is responsible for compensation?

Start small, make the final inspection

1. medical assistance.

The Club should be at least a small Kit with simple but essential trauma medicine.

2. fitness archives.

If this is a State-of-the-art health club, which will provide you with a copy of your own health records, including when you join the various aspects of the body, and by tracking the test at any time to add new information.

3, fitness coach.

Fitness coach is your fitness goals can be met by the most direct assurance that their professional qualities and teaching level is all you need to care about. They have participated in some of the more authoritative competitions, what is the ranking; professional training (there is no national recognition of academic qualifications), and so on.

4. the necessary phone number.

You have chosen Club if enough formal words, will be more obvious place to post Emergency Tel. No。 Including: police, fire, medical, and other commonly used emergency telephone.

5, complaint rates.

Time permitting, you may wish to call and ask about the consumers ' Association, where the information is the most authentic and reliable.

Professional players special recommendations:

· Fitness is a lifetime thing, weight loss is not an event, you can easily and enjoyably coaches for the number of exercises you can consider increasing exercise equipment weight.

Otherwise, it may cause injury.

· Muscle pain that cannot be eliminated by exercise.

Small fibre tear, is high intensity muscle exercises in consequence of, may wish to give myself three days to recover.

· For lack of patience for you, if you have a fitness group, and at least one person is always attended, for you, it is easier to adhere to exercise it.

Open gym all odds archives

File 1:

Name: liuting occupation: network company brand Director

The purpose of participating in the fitness club: keep in shape

I had to choose a fitness club, just think this is my company, but my fitness goal is very simple, just want to keep in shape, so didn't consider the name.

I'm lazyWith relatively strong, in order to urge yourself, immediately signed a one-year agreement. But who would like the fitness centre before I sign up for less than 1 months when blocked, because they have no license, I was paying for a whole year's registration fee, no place to go to catch up.

File 2:

Name: Wang Wei yan occupation: airline staff

The purpose of participating in the fitness club: weight loss

In fact, I am not very rich, but always feel leg dewlap, colleagues recommend a fitness club, so I had the money, reported a 3 months period class.

Be the first day of class I feel is quite dark, where the sound is poor, earthquakes have pain in my heart, not to mention followed. Can I second day want to refund your money, is the Club's employees a siege.

Archive 3:

Name: Andy occupation: record companies market media

The purpose of participating in the fitness club: equipment fitness

I like to do, like instrument instruments training give voice, then find a fitness club.

Started two months practise are good, but one day, I practise barbell, because the hands a Khan, barbell off hand, hit feet, causing jiaogu fractures. Then I asked if they are not for me in the insurance, the answer to my disappointment, I have $ 1000 total burden of medical expenses, but also home to rest for a whole month reluctantly supported to work.

(Practice editing: Zhang yiming)

Today's hot spots: do not understand the characteristics of sport and movement, or there is some error concept itself, or copying other people's exercise method, tend to go into the myth that have shaken the confidence to continue to exercise ...

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How to make a run to pose the calf becomes thin?

Many people like running but does not dare to go running, because the run leg thicker.

Does the calf thicker is running in the wrong?

Running it will thicken leg, the leg on the sprinters are very sturdy; running will let the calf becomes strong leg line Marathon athlete more beauty, each calf is very thin.

This is because running posture and running strength.

At run time, the front portion of the first touching the ground or whole feet touching the ground, on the front of the lower leg and knee injury caused the tibia, and strongly stimulates the calf muscles, resulting in lower legs thicker; if you jogging position is to minimize the heel first touching the ground, and then scroll to the heel of the foot.

This run will reduce running on ankle pressure, avoid injuries. Foot landing time keeping the knee slightly bent, not straight, right knee with a cushion, can stretch the calf, calf muscles of stimulation is not strong. The run method does not make the legs thicker. Run-time, we need to use all of the leg muscles in the body pop-up. Which mainly contribute to the front thigh muscles, but inevitably to the calf muscles. In order to avoid the radish leg, finished running, you can do some exercise, reinforcement to relax tense muscles.

Even if you take the correct running posture, female friends are still in the early days of the jogging for feeling the calf is in the "long rough", this is because the jog, leg very tired and stiff, stiff, tight feeling, let female friends have thicker.

Lift running, many people think that it is no aerobic exercise, not necessarily.

When running the intensity big, sharp is anaerobic exercise, such as 100 m, 200 m, 400 m, Sprint. Sprint is taken before the foot touching the ground, so run faster, but also need strong calf muscles. Therefore, you will find all the rough sprinters legs. When running strength low, long time is no aerobic exercise such as running the marathon, they ran a dozen km every day, their legs only finer, more homogeneous and no thicker.

Therefore, avoid the thin legs thicker method in addition to taking the correct running posture to take strength, low, rhythmical, duration longer aerobic exercise of jogging, it consumes is body fat and sugar.

Jogging time requires at least 30 minutes, a maximum of 1 ~ 2 hours. But the speed is not too fast, to put the heart rate control in aerobic exercise for heart rate range, nor too slowly, or not to exercise. 20 mins slow run not only can exhaust the body's glycogen and fat in the body you want to use. Due to the slow running non very intense, does not make the body too, helps fat oxygen consumption, so as to achieve the goal of losing weight.

It is important to note that the greater weight to lose weight, its weight impact on the joints will be relatively large, knee and ankle will cause harm and is therefore not suitable for long-term single jogging, you can select the ellipse, climbing machine, rowing machine, stationary bike for aerobic exercise fat loss.

(Practice editing: Zhang yiming)

Today's hot spots: do not understand the characteristics of sport and movement, or there is some error concept itself, or copying other people's exercise method, tend to go into the myth that have shaken the confidence to continue to exercise ...

[Enter fitness channel]

Excellent man muscle revealed!

All the attempts to self-flagellation fitness method

9 the most economic Devil Shoushenfa

Ten mistakes derail your fitness

50 tips! best smelting out jeans fit

Don't spend money on getting the devil is the secret of the seven

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Korean body sculpting exercise to teach you 20 quick legs.

<P> Korean weight-loss operation - side kick </ P> <P align=center> </ P> <P> side kick: the natural to the both sides of the open arms, feet together, toes forward. .Hard kick to the side of one foot, then lift your hands but also slightly up. .For a leg, repeat the same action. .Repeatedly to do, adhere to 3 minutes. .</ P> <P> Korean weight-loss operation - forward kick </ P> <P align=center> </ P> <P> forward kicks: arms bent, hands on the chest is natural .bottom, legs close together. .Lift one leg forward, while his hands stretched flat start. .Back to the original position, for one foot, repeat the action. .Repeatedly to do, adhere to 3 minutes. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P>.

Step by step teach you how to learn Korean exercise

The first section stretching exercise

To take the kneeling sitting posture.

And then the hands and fingers are pushing, buttocks upwards, the waist is S-shape. Note that the neck not to bend, lift, head-up front. This position keeps more than ten seconds.

Training site: cervical and lumbar spine, the legs are stretched.

The second section lift leg movement

Double leg braces former extension, with both hands, lift the right leg and slowly.

Note the upper body straight posture, eyes forward head-up. And then, on the right leg by a push, to the right foot by the down turn to the left. The entire process to slow, maintain more than ten seconds. Then, swap the left leg.

Training site: crude fat tree trunk leg, leg-bad radish leg, dewlap too much knee has correct results.

Section III lift leg movement

Standing, left-arm, natural droop, thigh and leg up and remain parallel to the ground.

The entire process to slow, maintain more than ten seconds. Then, swap the right leg.

Training site: exercise lower abdomen belly of nut, on leg sculpture effect is obvious.

Section IV-Kiu hip movement

Stand up, stretch your arms forward ping, eyes and head-up, feet toe lift, try to maintain a balance, waist firmly, hips, waist and hips upward to maintain S-shape.

The entire process to slow, maintain more than ten seconds. Repeat 5 times.

Training site: on the back of the leg of the sculpture and the evident result of sculpture the buttocks.

The fifth section tight abdominal exercises

Flat on the ground, bend the legs, arms, flat stretch, pronation, carried on the upper body as possible.

The entire process to slow, maintain more than ten seconds. Repeat 5 times.

Training site: eradication of abdominal lifebuoy, shaping strong abdominal muscles.

(The right to practice editing: longwin)

Click on browse more highlights

Simple and practical operation should fit chest massage.

<CENTER> </ CENTER> <P> relatively petite size for Asians, relatively small breasts are also many female friends. .Friends want larger breasts might by the exercise, massage started, allowing breast line change the United States, can help increase the flexibility of the chest to reduce sagging, so quite small, not more lovely it? .</ P> <P> (chest Law) </ P> <P> 1, before going to bed sit, his hands stretched behind us, and slowly exhale; </ P> <P> 2, inspiratory folder .tight hips, slowly Student Groups, waist to hip placed in the air lift; </ P> <P> 3, support the body down to the toes, chin up pull your shoulders, inhale; </ P> <P .> 4, stopped breathing about 3 to 5 seconds (as chest); </ P> <P> 5, the body relax and breathe back the original supine; </ P> <P> 6, Repeat 20 times </ P> .<P> (massage one) </ P> <P> 1, both hands placed on both sides of the back of the hand on the back of the hand in the middle of the breast; </ P> <P> 2, touch the breast with both hands at the same time, sweeping out and play .a circle; </ P> <P> 3, then hands back into the original repeated 20 times; </ P> <P> (massage II) </ P> <P> 1, left hand on the left chest .lateral; </ P> <P> 2, under the direction of the other side of the chest along the breast (playing character's) sweep, repeated 10 times; </ P> <P> 3, and then off to the right from the start; </ .P> <P> (massage of the three) </ P> <P> 1, single-handedly responsible for the side of the breast; </ P> <P> 2, with four fingers while holding his hands a half fist clutching the breast, to the clavicle .upward direction of about 5 to 8 minutes massage, exercise often do more than massage, about 3 to 4 weeks will have a significant effect. .</ P> <P align=right> (internship Editor: Zhang Xing) </ P> <P> hot today: understand the characteristics and movement of movement, or there are some misconceptions about their own, or copying other people's training methods ., often into the errors that have shaken the confidence to continue to exercise ... ... [enter the Fitness Channel] <li class="i1"> good men exposed to muscle! .<li class="i1"> all the attempt to exercise self-flagellation method <li class="i1"> 9 of the most economical method <li class="i1"> thin Devil Ten Fitness Mistakes make you come to naught <li class = ."i1"> 50 strokes! .Refining the best body out of jeans do not spend money changing <li class="i1"> devil's seven secret <li class="i1"> fitness to overcome the obstacles psychological <li class="i1"> 10 .6 Rules of plastic steel chest chest muscle training </ P>.

Four out of the vitality of the roll back fat aerobics

A lot of love MM like use movement to lose weight, aerobics is a good choice.

Aerobics as the most popular one of aerobic exercise, can effectively eliminate excess fat, but also to keep fit. Boxing, fitness ball drills, pedals drills, gymnastic exercises ... This is a very fashionable in aerobics is very popular. The following will take you to meet these popular aerobics, together, to have a perfect body and the struggle for health!

Aerobics according to their main purpose of the exercises and tasks can be divided into popular gymnastics and aerobics; according to practice forms, can be divided into Freehand aerobics, calisthenics and use light instruments dedicated to bodybuilding equipment with the practice aerobics; according to practitioners of sex characteristics, can be divided into women's gymnastics and men's gymnastics; according to practitioners, the characteristics of different ages, can be divided into early childhood aerobics, aerobics aerobics, young children, youth, aerobics, aerobics aerobics and old age; according to the characteristics of the human anatomy, body parts can often grouped into neck shoulder gymnastics, aerobics, gymnastics, aerobics arm, chest, waist and abdomen of aerobics aerobics, hip, leg and foot step aerobics aerobics; according to the action of content characteristics, can be divided into body posture aerobics, aerobics, running and jumping mat surface of aerobics and gymnastics, etc.

Aerobics in most popular four types are: boxing, fitness ball drills, pedals drills, gymnastic exercises.

These four aerobics have different characteristics and slimming effect. Next, we'll learn about the four vibrant aerobics! Edit: Rumba dance aerobic fitness gym jumped out good shape slim novice must know recommend: Chinese new year weight loss story vows willowy Queen

Kickboxing-British gas and power combined with basic equipment: combat gloves, fighting clothing how: ★ ★ ★ ★ ☆ burns the degrees: 500-600 cards/hour in Kickboxing is a music, dance, boxing, kickboxing, and other characteristics together to form the aerobics.

Kickboxing training in addition to being able to achieve the purpose of weight loss, but also to strengthen the self control actions and attitude. Now, it's the pressure of work generally larger, Kickboxing can effectively alleviate physical load, plus it's relatively simple movement, more and more people choose to combat operations for exercise. Kickboxing requires speed and intensity of the perfect combination, you can consume a large amount of heat, do an hour of Kickboxing can consume 600 card heat. A Kickboxing classes, will have a high intensity running links, this can consume 300-400 calories, practice kickboxing, 15 minutes approx. jump 30 minutes of aerobic dance, calorie consumption of at least two to three hundred cards. Fight is intense cardiovascular training, ultimately control the fat, increased physical fitness and body building muscles (especially the upper body) are very effective. It can improve self-confidence, muscle and coordination, and the necessary skills and flexibility. Not only for muscle movement is good, the most prominent feature is it can be very effective exercise for heart and body control.

In General, women from 25 years later, on training the muscles even larger equipment exercise won't have too much change.

And Kickboxing in the relaxation areas, joined the entertaining dance stretching movements, which can alleviate muscle exercise of pressure and intensity. If you are age is still small, activists, in Kickboxing training, then add some yoga and stretching. The basic action Boxing Boxing action essentially follow the body's most basic form, the action is simple, each a fist, each playing a leg will make you feel relaxed, without pressure, his action was simple but there is a kind of strength, beauty and health beauty can easily keep up with the beginners and the biggest advantage is that whatever action range large or small, you can let the waist and abdomen full force to get exercise. Kickboxing for each set of actions is actually written by straight punch, kick boxing, and other basic actions before the shift. Therefore, as long as you have these basic actions, practice kickboxing is very easy. Practice, action requires rapid and explosive force, a fist to the attention of the abdominal muscles contraction and yell out, so you can release the emotion, reducing stress.

Straight punch: hands clenched hands before and after, before suddenly rushed out, arm and shoulder in a straight line, exerting force order for legs, waist, shoulders, boxing.

Target: jaw or abdomen. Swing fist: keep out of the body, the fist time the arm and shoulder into an arc, the force order for legs, waist, shoulders, boxing. Target: cheek or two ribs. Marking punch: knees slightly curved, focus on the former, arm angle of 90 degrees, the punch of a side shoulder lowering, the lateral hip twist, vertical chuquan fist reversed, punch out towards your own heart, as long as possible guess. Target: rib, nose. Plays: before the raise knee and thigh and forward, parallel, perpendicular to the lower leg, toe pointing, straight on always legs, body-back, keep right in the restore the spine. This tactic appears to be simple, in fact, the practice is not easy. Target: groin, torso, sometimes face.

Basic equipment practice kickboxing clothing to sweat, relaxed sports wear, wear sports shoes with air cushion, and wearing gloves, since the gloves to help practitioners to effectively keep fingers so that it can in a fist-time more effectively.

Combat gloves hand parts with cortical cushioning, prevents skidding, skin up hard cocoon, but the most important role is to enhance the fight "realism" and also be compatible with the scarf, headband, etc. Combat clothing can be ordinary fitness clothing, but require upper body tight, down wide practice kickboxing considerations for practice kickboxing is a word of caution: first, the costume. Zaid on belt, wear a hat and gloves, or fighting in hand tied on the tape. Upper body wear tight little vest, down to wear large shorts or trousers. Second, the course strength. According to their own endurance to broaden or narrow the range of actions, to avoid injury. Third, the action. Be sure to follow the standard action of the coach, the body of the control to master, so that the waist and joint sprain.

Fitness ball drills – fun and exercise peer basic equipment: how easy is it to degrees: ★ ★ ★ ★ ☆ burns the degrees: 300-400 cards/hour fitness ball exercises is the emergence of one of the emerging fitness, many people still have some of the campaign

Strange. Fitness ball drills, most early comes from Switzerland, was widely used in physiotherapy, treatment of low back disorders, rehabilitation of the knee and shoulder. How you can correct the body, improve the capacity of the balance. Later, this colorful balls receive a fitness coach, develop rich recreational training equipment and fitness gymnastics, in Europe and the United States is very popular. Fitness ball exercises is an entertaining very strong action gym, it changes, exercise, but not very strong, with good diet and fitness. Compared with other sports, ball drills with strong interest, graceful and variation, with relaxing music, movement, just as with the ball in play together. The ball is suitable for all training, especially for spinal and pelvic exercise, fitness ball has good injury recovery and rehabilitation. Fitness ball in exercise safer, but also can improve one's flexibility, strength, balance, posture, heart and lung function. Full of interesting ball exercises especially for long-term sit in offices, buttocks and legs fat accumulation of serious crowd as well as in the recovery period of maternity.

Improved toughness and balance ball's main role is to balance capacity, enhancing training on muscle control capacity, enhance the body's flexibility and coordination.

In General, more than 20 years, the lack of strength training of people each year and a half pound of muscle evaporation, but muscles disappear not only affects the power, but also leads to overweight. The fitness ball joined the bodybuilders action, for example lying held up and sit up, requiring more balance to stabilize the body, but it will increase the strength. Stretching exercises for the maintenance of healthy and vibrant life is very important, most people think that strength training and flexibility training not can co-exist, in fact, they should be mutually reinforcing, so regular stretching exercise not only can prevent muscle soreness injuries, physical and mental relaxation will be promoted. It is worth mentioning that the ball exercises also has a massage effect. To play upon the ball, hold the balance is the key, this involves control "balance muscle" is also a core part of the body's control, the connection to the upper body and lower body's waist line area is the core.

Basic equipment fitness ball balls generally harmless PVC (vinyl) materials, diameter 45 ~ 75 cm, internal as hollow structure, required the use of inflatable, good elasticity and flexibility.

The sale of the ball on the market in accordance with the quality, size, price or in selling to a hundred dollars, and in general fitness equipment store you can buy, at the time of purchase can be chosen according to their size suitable for your own ball. Use the ball with their hands can hold the feet can clamp is the best choice. In the selection of the first to see if it is made by the PVV and secondly to check whether the mellow appearance, there is no damage, once again check the suitability of its flexibility and its capacity, the average weight of balls up to bear the weight of 200 kg, hand pressed felt very elastic, soft and comfortable description quality. Exercise balls for attention to do fitness ball movement activists best wearing tight clothing, because in the exercise, the human body often and ball contact, loose clothing makes the action not convenient. At the same time, it is best to choose a non-slip bottom shoes, of course, this also needs according to the fitness centre ground situation considerations. In addition, the Member in the do the ball movement to be prepared for water and towel, at any time to add water. Fitness ball exercises more Freehand movement some slightly more difficult, it requires a certain degree of control and balance, and strength of the waist and abdomen, the beginner should take the most basic actions.

Pedals drills — stepping out and passion basic equipment: pedal difficulty degree: ★ ★ ★ ☆ ☆ burns the degrees: 400-800 cards/hour pedals drills with the rise of development and aerobics, a gym in the earliest an aerobic exercise, it was the 1990s saw the emergence of an exercise.

Its effectiveness, and interesting, both for their sexual and other features, so the favor of the suffered fitness, especially fashionable young women. Pedals drills is a medium intensity of movement, on the level of dance practitioners without too many requirements, suitable for a wider population, is a very suitable for modern women improve the body's sports. Do something to set foot on the pedal down and move around. By overcoming the body's own weight to achieve the exercise leg muscle strength, enhanced physical control capacity, enhance heart and lung function. Pedals drills is the use of a specially-crafted pedal, with dynamic music (about 120 beats per minute) on the pedal in rhythm and dance, the pace of action and calisthenics. It has all the characteristics of aerobics, at the same time, as most of the action is done on the pedal, so it can more effectively enhance heart and lung function and harmony. For lower limbs and buttocks with a clear reference to hip fat loss, long legs, improve the role of physical lines. Pedal operation as a form of aerobics at international level are increasingly becoming vogue weight loss method. The reason for this is pedal fuck is the physical test bench drills and exercises on the pace of action and, in special pedal, so it has all the characteristics of aerobics, plus its height can be adjusted, fitness can according to their own situation easily maintain effective strength exercise to lose weight more effectively improve their coordination. Another reason is the pedals drills security better. As the pedal operating mainly in the pedal on the move up and down continuously, jumping action relatively little nature make lower extremity joints have clear flexors and extensors and buffer so that you can significantly reduce the impact on the joints, maximum extent avoid long jump causing injury.

Basic equipment of practicing pedals drills pedal pedals General length 100 cm, width 35 cm, height 8 cm.

Pedal height can also be based on the campaign level, pedal technique, bow and conditioning of the knee. Practice pedal exercises effect pedal operation for aerobics, oxygen supply sufficient condition for a long time, low-intensity exercise. Pedal with height plus the exercise intensity, accomplish the same action than in the Plains on energy consumption, will make your legs filling up the line more slender muscles, effectively solve the problem of hip drop, plus pedal fuck action and stretch and reach la, make your actions more flexible, lighter. At the same time, but also can improve one's heart and lung function.

Suitable crowds

Pedals drills for all exercises, especially long-term Office, legs, lack of exercise, and hope that their legs become strong, healthy, and change the buttocks SAG. The project is not suitable for heart patients, the legs are injured (in particular, knee, ankle, thigh ligament is injured), weak (such as post-partum, illness).

Campaign preparation 1, before 1 hour stop eating (if necessary, eat a small amount of easy digestion of fruits and vegetables, diet).

2, wear comfortable, breathable sport apparel. 3. adequate warm-up exercises. Due to the double pedal key action is the top, bottom panels, such as the springboard zhuanban, to focus on the warm-up lap, ankles, and do a full stretch. 4, a certain amount of drinking water (preferably boiled water). Half an hour before the exercise, you can drink 200-500ml drinking water. Because the pedals are intensity of exercise will inevitably cause sweating, activists must promptly added moisture to ensure there is enough water in the human body.

(Practice editing: Wu Jian-Yong)

Aerobics taught you ten action thin down

Follow fashion trends, followed the rhythm of the message of Metropolitan life is constantly changing.

Many of the beauty of the girls are looking for with more stylish, more simple weight loss secret, as you now small introduced a stylish aerobics, let you become a more slender.

1. supine, bending the knee, foot flat bed, hand set abdomen, breathe deeply, breathe in the drum, exhale dwarf womb.

2. supine, hands clasped slightly lift the brain, chest, legs straight up and down swings alternately, from slow to fast, even doing 50 times.

3. back up and straighten the arms at a 90 degree, two legs together for a moment and then up, down, repeated to muscle soreness.

4. supine, lateral hand exposure, with upper abdominal muscles strength to sit up, lie down, every morning and evening exercise 10-20 times.

5. back to place side pushing hands, knees bent, the arms to lift up a few moments, practice.

6. supine, hand exposure side, his legs up as far as possible, like push-bike feet turn push until leg acid.

7. the standing legs take turns high lifting, bending the knee, leg angles to your body, lift the back down, 3 like marking as high lift leg walk, walk 100 step above every day.

8. standing, hips, breathe in and, at the same time maintaining abdominal force drum, 2 corruption 4 seconds, and then exhale, dwarf womb, repeated.

9. the vertical edge of the bed, two walking bed, two feet to retreat, the body in a straight line, two body-forearm bent, pressed down.

Stop after 3 seconds, both the forearm straighten, body lift, so repeated 5-10 times.

10. go to coat, lay on the bed, on the hands and then rub the fever, abdominal massage with both hands until local Red fever, daily and evening each time.

Do these ten actions can have a good build Oh, also, what are they, along with the small series together.

(Practice editing: what Chris)

Considerations for aerobics

Jumping exercises must master tempo, should not be too fast.

The rush of aerobics will not play the role of exercise, physical activity is also easy to get overloaded. Scientific research has proven that the movement of overload is not only easy to fatigue, but also can reduce the body's immune function, for negative body.

Aerobics can be divided into "aerobics" and "aerobics".

Aerobics to fitness for purpose, more suitable for the public. And aerobics to physical requirements are high, not suitable for the general public.

Aerobics can be divided into "aerobics" and "aerobics".

Aerobics to fitness for purpose, more suitable for the public. And aerobics to physical requirements are high, not suitable for the general public. Aerobics also has many styles: General exercise, aerobics, gymnastic jazz, Kickboxing exercise pedal, Yoga exercises, etc.

Jumping exercises must master tempo, should not be too fast.

The rush of aerobics will not play the role of exercise, physical activity is also easy to get overloaded. Scientific research has proven that the movement of overload is not only easy to fatigue, but also can reduce the body's immune function, for negative body.

Some aerobics rhythm too quickly, easily let go fuck who couldn't keep up with the rhythm.

This will not be able to complete the actions that lead to actions do not put in place, resulting in injuries. Moreover, the pace too quickly can easily jump exercises, muscle tension, fatigue, injury, sprain, sports injuries are more prone to.

Aerobics, initial training, no campaign experience, chronic disease and middle-aged or older crowd after each exercise should be based on a slightly less sweating, fatigue, heart rate in 130 times/min or so should be the total exercise time is no more than 1 hour.

As the exercise level, physique, exercise intensity, and movement in the aggregate can be appropriately increase the heart rate up to 150 times per minute.

(Practice editing: what Chris)

Fix perfect shape of aerobics

At present, the vast majority of women also cannot accept the man developed muscles, these exercises method is mainly used for improving body, not muscles develop developed (handheld instruments best is adjustable weight of dumbbell, if not, available books instead).

A, neck 1, sitting or standing, will head the maximum rotation circle, Shun, counterclockwise rotation.

2. hands crossed behind, upper mandible with chest and hands down pressure head while looking up backwards. 5-10 per minute.

3. close to nature, back, arms to your side.

Slowly lifted his head, Chin as far as possible, until the chest close to the limit. Every minute to do 5-20 times.

1 second, shoulder, arm loopback: legs natural standing with his hands clenched fist.

Then straighten your arms, big loop motion until you feel fatigue. Around 40 times per minute.

2, arms crossed Delt: fists clenched, do before quickly cross arm body movements, restored.

Repeat to fatigue. 40 times per minute.

3, the former bed: Freehand, repeated every 20-30 minutes.

You can also do hold dumbbell. 4, Delt: Freehand, 15-20 per minute. You can also do hold dumbbell.

III. the arms 1, dumbbell bend lift: legs natural standing, two hands up handheld dumbbell, arms hanging, upturning-chest, pause, slow returns the original path.

You can also alternate with one hand.

2, the arm flexors and extensors: legs natural Standing tall shoufu, hands hold a dumbbell.

When the arm straight back to start, and then slowly bend to the back of our minds, so that after the dumbbell in the neck position, the handle straight restore slowly.

3, flexor stretch of back: on the body is parallel with the ground, bend forward, knees slightly bent, arm holding the relative dumbbell, blow of heart.

Even after extended arm parallel to the ground slowly restored.

Fourth, chest-1, press-ups: 10-20 per minute.

2. two-armed dumbbell stand one former natural bed and shoulder height, the other-hand along the lateral flap. And then two arm to body alternately bed dumbbell. 25-30 per minute.

3. push the inclined plate: back to horizontal and inclined plate, placed in the hands of dumbbell lateral.

And then two arm rotation lift above the dumbbell in head first. 20-30 per minute.

5. belly 1, sit-up: each group of 8-15.

Do three groups. The best legs in obesity. 2, back, legs straightening, lifting his arms. Then quickly knees shoufu, hands and knees, slow stretching restores. About 20 times per minute.

3, supine, hands, legs bent.

The upper body lift shoufu, insist on fixed 3 minutes (you can always rest).

Six of the buttocks, hips bodybuilders, full circle, is the embodiment of the elastic female figure beauty of important parts.

1, back, two hip and put a weight in the upper part. And then carried on the hip, firmly to the highest point of still for a moment, then slowly falling. Every minute lift 20 or so on.

2, kneeling supports lift leg: hands hold to kneel, a leg knees, another leg first bend to the chest, and then quickly and maximize the exhibition directly above the back.

Feel tired, then replaced the other leg.

3, supine, head to the side, in favor of the legs with straight, then legs as far as possible on the lift, and upper body straight, slowly restored.

About 20 times per minute. This action also exercise belly.

4. side lift leg: straight body side, toe stretched straight, following to the head of the arm before the headrest in the above, another arm elbow to chest brace ground.

Then above building, to the highest point of the reduction. Repeat the exercise for 15-20 times. Turn another side, carrying another leg. Leg up-time may not be bent.

7. Ministry of 1, the thighs, legs bent back into his chest.

Then straight on, and on the vertical. Slowly restore per minute, 15-20 times. 2, vertical, one hand support, the other-hand support. Then firmly on the side kick to give the action. Alternating legs. 25-30 per minute. 3. hands back squat, and then stand up, squat. 25-30 per minute.

4, upright, Akimbo.

And then two legs bent onto the chest on the turn. 25-30 per minute. 5, knees leg kick back: hold hands with bend forward, kneeling, parallel with the ground on the body, lift the front of the eye. Then, the first one leg straight, lift to the top play, after the restore. Another leg. Left to do it again for the 1st and 15-20 times.

8. Department of leg 1, vertical, two walking a fixed object, the former foot slipped on a brick, heel dangling.

Then lift your heels, elevation, whereabouts after a pause. Note the balance do not sway. Every 15-20 minutes to do.

2. back on the Chair seat, thigh lift.

Then, as far as possible on the lift leg straight, restored. exhibition 15-20 per minute. 3, standing, leaning on the body, heel, toe pointing up. Moving forward with the heels.

(Practice editing: what Chris)

Aerobic exercises out of feminine hips.

<P> Who, aerobics can not train a full feminine? The pursuit of bodybuilding is a woman, how can it do so? I dedicate a move: training chest, glutes, and PC muscles. .</ P> <P> one chest </ P> <P> breast beauty is an important symbol of female beauty. .To get fit and breast, the chest must be based on fitness, and bodybuilding chest standard is developed. Strong. Soft and flexible. .To achieve this state of breast muscle, is only one way, and that adequate intake of nutrients is also actively participate in physical exercise. .</ P> <P> exercise program which can reach this goal? Sports medicine experts recommend push-ups, chin-up and various ball games such as table tennis, badminton, tennis, basketball. .Sooner or later, take a deep breath at the same time adhere to the campaign to increase lung capacity, so that the full development of the thorax. .In addition, often do chest exercise is also a major coup. .</ P> <P> if conditions allow; may often under the swimming pool exercise, the best results. .This is mainly due to water pressure on the thoracic about 12 ─ 15 公斤 〔〕 and water massage on the breast, with arms paddling can make even well-developed chest, breast elasticity and toughness, chest naturally strong, rich, ., full. .</ P> <P> Second, the gluteus </ P> <P> fit the buttocks of female beauty is another important sign. .Unfortunately, when women entered the threshold of middle age, the hips tend to get fat because of fat accumulation and premature, and gradually down, not only physical beauty noon shadow, and the bloated old, lost youth style. .</ P> <P> aesthetic experts tell us that physical beauty of women is an important feature of the shoulders and hips slightly narrower than the formation of the "inverted triangle." .Therefore, how to keep fit hips United States has become a major issue for women. .</ P> <P> from the medical point of view, hip beauty and genetic and lifestyle are closely related. .However, efforts will have acquired a considerable role. .Science of physical exercise is an effective way to reduce excess fat through movement to promote muscular buttocks, hips indecent change the shape, keeping fit. .Squatting, jumping, gymnastics and other sports have such benefits. .In addition, the experts also developed a set of simple and practical hip aerobics: </ P> <P> Section, sit pretty hip. .Supine knees, his arms placed on the style, the first tightening the buttocks muscles, then slowly lift the buttocks very hip, shoulder blades and legs until only supported by the body, and this position for 10 seconds, then slowly restored. .Repeat work 10 to 20 times. .</ P> <P> II, prone leg lift. .Prone, legs Bengzhi, slowly lift off the ground 20 cm, for 5 to 10 seconds, then slowly down. .Hip exercise is always closely aligns the ground, tighten the buttocks, knees straight tight toes. .Repeat 20 to 40 times </ P> <P> III, kneeling kick. .Kneeling, one leg straight knee, strained back straight, legs slightly external rotation, feet out, the big toe points to, and then forced back to the highest point above the drop kick. .After 20 straight for the legs to do so. .Do 4 to 6 group. .</ P> <P> the fourth quarter, standing leg swing. .Standing, two-hand rod, a leg support, knee straight one leg swinging around in front of body to the highest point. .Swinging the upper body to maintain integrity, to close hips, knees straight, legs stretched. .After 20 straight for the legs to do do, do 4 to 6 group. .</ P> <P> aerobics and thought that you showed off feminine. .</ P> <P align=right> (internship Editor: He Lili) </ P>.

Kickboxing, waist and abdomen is no longer full

In the United States the popularity of aerobic kickboxing, sports medicine experts believe that this movement is a combination of boxing, Tai Chi, Tae kwon do basic actions, not only physical activity, physical and psychological pressure, can alleviate the very suitable for modern people.

This tie in with the music rhythm punched, kick of aerobic exercise, since the moment of explosive force is strong, physical exercise, stretching increases greater than the traditional aerobics, skip a 15 to 20 minutes, about 30 minutes of aerobic dance, at least two to three hundred calories consumed, for the purposes of the young people want to lose weight, is the effect of the "downsizing" movement.

But when the human body must be in a State of aerobic metabolism, simple human reflection is not breathing, dizziness, or pulse measurement: heart rate in 220 per minute minus actual age multiplied by 60% to 80% for the best aerobic training status.

In addition, boxing's fists, kick help relieve pressure as well.

Modern people generally work pressure, sometimes want to "beat" the idea that this kind of out of boxing, aerobic exercise, requiring abdominal muscles contraction and yell out, not only can exercise to usual difficult to use the waist on the abdomen, a fist, shouting is a good way to ease the emotional. Through this method the emotional catharsis, for manual moderation consumption, it is not surprising that many skip "boxing," people say that it is refreshed. Office workers to try, it is important to note that the elbow, knee, ankle, joint use and protection of the tendon sheath, to avoid strain injury ligament. The other campaign before doing 10 minutes to warm up, let the joints, muscles and then begin their fists. Exercise any muscle soreness, preferably immediately ice compress. so if you have a violent friends most suitable for this dynamic, but it should be noted:

1 Although do kickboxing, you can imagine an imaginary enemy, but also don't be too wrath, and the whole body strained or a punch, kick too hard.

Exercise your body relax and even hand out boxing, will drive the waist of the action.

2 campaigns, elbow joints must not lock when the kick is the same, knees and do not stretch too tight so that it can not hurt. fitness

3 Kickboxing exercise intensity, if hypoglycemia, first break and then decide whether to continue.

4 If the following occurs, stop the exercise: legs, fatigue and pain of body part appear discomfort, Vertigo, heart rate is too fast.

Well, now began to your next round of beautiful movement!

(Practice editing: Zhang yiming)

Today's hot spots: do not understand the characteristics of sport and movement, or there is some error concept itself, or copying other people's exercise method, tend to go into the myth that have shaken the confidence to continue to exercise ...

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With international superstar of reduced abdominal

Hollywood film star Judy-foster: acrobatic athletic belly

The trick: to make the lower abdomen muscles strong, often playing with the horizontal.

Method: hanging horizontal, legs hook iron shots, head down, put your hand on a clavicle, arms stationary, head towards the leg lift, as elevation while shrinking abdominal force blowing.

Repeat 3 times, each time 10, two intermediate rest 1 minute and head straight.

Hollywood film star Umma-seman: flexibility of

Tips: to exercise the waist muscles, while stretching the waist, adhere to the "seat sport".

Methods: a Chair on the right side, left knee to the ground, right leg extension on the Chair, amasa back, arms straight, vertical lift straight left arm, slowly bend the body towards the right, as far as possible, elongated body.

Maintain 30 seconds while deep breathing. And then change the left leg, the exercises in the same way. Repeat 3 times each side.

Mexico stars Selma-Hayek: sexy of

Tips: to exercise oblique, often jumping belly dancing.

Method: station straight legs stretched apart, width the width with the pelvis, the pelvis, the hands are placed before arriving at the waist or straighten both ways, keep fixed pelvic bone, upper body first toward the right and then back in, and then move towards the left.

And then directly to the right to the left, do not reply in situ, moving gradually round rather than the diamond. Repeat 3 times 10.

France supermode Casta-coaster: the standard of

Tips: to exercise on the abdomen, urged by the coaches insist on doing abdominal exercises.

Method: flat, raised his leg angles, hand on the back of the neck, chest, and gently lift the breath until the elbows are met, and slowly releases the knee, but don't touch the ground, at the same time.

Repeat three to four times, each time under 30

(Practice editing: Zhang yiming)

Today's hot spots: do not understand the characteristics of sport and movement, or there is some error concept itself, or copying other people's exercise method, tend to go into the myth that have shaken the confidence to continue to exercise ...

[Enter fitness channel]

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Health Exercise before going to bed is easy to learn 4 steps.

<P Align=center> </ P> <P> one healthy exercise </ P> <P> 1. Lying in bed, legs straight fight. .</ P> <P> 2. Right foot across left bend, right foot placed in the left thigh. .</ P> <P> 3. Left hand hold down pressure of the right knee (the left shoulder and right knee as much as possible close to the bed.) .</ P> <P> 4. Head to look right, change sides after the number of 5 seconds (this action should be done in the fasting Oh.) .</ P> <P> effect: to beautify the legs curve, increased gastrointestinal motility and improve constipation, elimination of rib, back and waist fat. .</ P> <P> Health Exercise II </ P> <P> 1. The body lie flat, his hands in the first post-Huwo, legs straight and close together. .</ P> <P> 2. Instep forced straight, slowly raise the legs, can carry how high to lift tall. .</ P> <P> 3. Your feet soles of the feet inward to stretch hamstrings 4.5 seconds tick slowly down. .</ P> <P> effect: to eliminate the fat belly, if? Usually easy foot cramps, this action is also helpful. .</ P> <P> gymnastic exercises of the three </ P> <P> 1. Feet, knees bent, hands holding his knees, so that the thigh close to abdomen and head lift. .</ P> <P> 2. To let the body as if a ball rolling on the bed. .</ P> <P> effect: a function of the exhaust to help eliminate stool and excretion. .Will head up the curve of the neck to stretch. .</ P> <P> gymnastic exercises of the four </ P> <P> 1. Lying in bed, legs straight, hands to the head side extension. .</ P> <P> 2. Feet from the song, raise the hips up and down 5 seconds after the number. .</ P> <P> effect: contribute to the armpits and groin stretch, can promote blood circulation, improving the curve of the buttocks. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P>.

Thin waist just calisthenics

<CENTER> </ CENTER> <P> Section: </ P> <P> 1 beat, step right foot back left foot point, the focus falls on the right foot, swing your arms bent on the natural waist. .</ P> <P> 2 film, the focus fell on his left foot forward. .</ P> <P> 3-4 shot to the right place with the rhythm of merging down the stamping step. .</ P> <P> 5 shot, left step forward right foot point, the focus falls on the left foot, his arms bent on the natural waist swing </ P> <P> 6 shot, the focus shifted after the fall .right foot. .</ P> <P> 7-8 beat, the rhythm of the left in situ by merging down the stamping step. .</ P> <P> II: </ P> <P> action with the first section. .However, 3-4. 7-8 were merging left and right step. .</ P> <P> III: </ P> <P> 1 shot, right foot left foot on the left side point, the center of gravity moved forward along the same time, the body 90 degrees left, right hip and right hand fingers light help .Outreach elbow, left palm down and pull up the left ramp on the straight. .First look at 7 o'clock. .</ P> <P> 2 film, the focus shifted after the fall to the left with the same time, the body 90 degrees right, his arms swing naturally bent on the waist. .</ P> <P> 3-4 shot to the right merging step. .5-8 shooting, with the 1-4 shot, but in the opposite direction. .</ P> <P> IV: </ P> <P> action with the third quarter. .But the arm pulling one arm into his arms palms down on the head. .</ P> <P> V: </ P> <P> 1 shot 2 shot, facing 1:00, right foot, left foot cross before taking two steps in turn, his arms swing naturally bent. .</ P> <P> 3 beat 4 beat, slightly before the point right toe to left and right hip and knee to mention two hips, hands and fingers light on both sides of the elbow help hip abduction. .</ P> <P> 5-6 shooting, with the 1-2 shot. .</ P> <P> 7 shot 8 shot, slightly before the point right toe to left and right knee to mention hip hip twice in the head while pulling up his arms palms down, the first look at 1:00. .</ P> <P> VI: </ P> <P> 1 shot, set up flat on the palm side of his left arm, right hip and elbow skin fingers outreach. .Right foot left foot outside the points in the body simultaneously turn left 270 degrees. .</ P> <P> 2 shot, left foot point to the same time the body continues to turn left 90 degrees, arms up, facing 1:00. .</ P> <P> 3 beat 4 beat, to the right merging step. .</ P> <P> 5 shot, the left toe in his right foot outside by the former point, the two arms natural side, side 1 point. .</ P> <P> 6 shot, point-turn 360 degrees. .7 beat 8 beat, the left and close the step. .</ P> <P> VII: </ P> <P> 1 shot, pull back his right foot step left foot up toes down, his arms crossed before the body. .</ P> <P> 2 shot, left foot down. .</ P> <P> 3 beat 4 beat, the right time and step dancing, his arms held flat side of the body. .</ P> <P> 5 shot, left to the body of 90-degree turn right before the step of body weight forward falls on his left foot, the left elbow that help the hip abduction, the top right hand palm down pull up the right ramp, surface .1 point. .</ P> <P> 6 shot, the focus falls on the right foot backward. .7 beat 8 beat, the left and close the step </ P> <P> eighth shot: </ P> <P> 1-2 shot, face 8, the right shoulder, right hand, right foot in front of the rubbing step. .</ P> <P> 3-4 shot, left shoulder, left hand, rubbing his left foot the previous step. .5 shot, right before the point of toe, left shoulder first. .6 shot, turn 180 degrees to face the left point 4. .</ P> <P> 7-8 shot, body left turn 135 degrees in the face of 1:00 for the right blend step, arms swing naturally. .</ P> <P> practice this routine can choose music (KENT Kent high school English and Taxi's "Cha Cha dance", "Lin Bada"). .Operation of each movement should pay attention to body language of musical expression, but to listen to music in the heart of each story, through the rich features of facial expressions to express the wonderful love of life. .</ P> <P align=right> (internship Editor: Lung Wai Kuen) </ P> <P align=center> Click here for more exciting content </ P>.

Five step aerobics and acquiring the proud meixiong

Many women on his chest, as if it is too big, too small, not enough nice shape and so on.

As long as the ongoing strong movement in the chest, and correction of pelvic stretching exercise, not only can significantly improve the original bad posture can also promote chest beautiful lines.

Step1: about two feet apart, and shoulder width.

Slowly breathe, stretch the hands up, cross grip well.

Step2: forced expiratory air force laid down their arms at this time, bending elbows and at the forefront of the chest.

This action should be developed. Such repeated 10 times.

Step3: two feet apart and shoulder width, fully stretched back muscles.

Step4: the hands are in front of him, and parallel to the ground.

Step5: press the arm waving backward.

Such repeated 20 times (when doing this exercise, to keep the man).

(Practice editing: zhangxing)

Adhering gym is the key to build and maintain good

1. arch arm movement

1. prepare the posture: kneeling supports, looked up, back straight.

2. Action: arch back bow, systolic abdominal muscles, and maintain position for 5 seconds, the restore.

Repeatedly do 8 times, shrinkage when mouth breath on the abdomen, nasal breathing during a restore.

Second, the lateral flexion exercise

1. prepare the posture: legs crossed in upright position, hands on lateral ground.

2. Action: left hand to slide out, on the left side of the upper body on the left side, right arm lift, swing to the left to the left, repeated 4 times the flexor pendulum, restored.

For the right to make 4 times, repeat twice, side fixed when hip flexor, movement should be slow and rhythmic.

3. rowing movement

1, reserve position: sitting position, legs bent separately, before you lift your arms, hands down.

2. Action: hands on with body bend forward and reach, head to knee, restore, per interval 6 seconds to do once again do 24 times, back straight, upper body when shoufu flexion, extension when breath breathe when.

IV. the leg movement

Prostrate, left arm back into flat, left leg straight, knees hold up in the right leg, right arm flat body side.

Snap back ground, left arm front lift, lift the left leg, as far as possible, so that after the two met, repeat 12 times, and the right arm and right leg to do 12 times. The point is to keep the back straight shoufu.

5. to reverse the movement

Sitting position, the two arms of the natural droop, left leg bent on right side; right leg, feet knees lifted his left thigh, upper body to the right to reverse, left vacant right leg up, right on the floor, behind the eyes right shoulder.

Maintain a posture of 20 seconds, change the direction of doing the same action, the repeated 2 times. Swivel, take a deep breath when shoufu.

6. shoufu movement

Back, legs apart, do not stick to two arm flat body side, tighten abdominal muscles, so that the spine with the ground, keeping the position 6 seconds, and then relax restore, repeatedly do 12 times.

VII. straighten movement

1. prepare the posture: back to back with knees, legs, arms, flat side.

2. Action: your abdominal muscles, slowly up the waist until only the shoulders touch, back straight 4 seconds and then slow down again and do a restore, waist 12 times.

8. rotating movement

Knees, back, right leg, right foot is placed in the left thigh, arm flat body side, Palm down, right knee to the left, repeatedly do 8 times, and then, left foot is placed in the right thigh, left knee as possible to do right, repeated eight times, the repeat do 2 times.

Swing legs shoulder remain in the hands do not change position.

(Edit: practice dongmin)

Office of aerobics and make you more confident

You are a computer programmer? are you in the face of every day computer work or you prefer?, now and in the Internet hedge surfing? but did you know that long-term use of kin-tray may cause you to suffer from carpal tunnel syndrome, the cause of your wrist and pain caused by nerve diseases and edema.

Sounds are not feel apprehensive, don't worry, I will introduce you to some simple exercises that let you at your desk activities activity physique, health and fitness.

Exercise 1: the activity on your wrist

The following four in each hand separately for 10 to 15 times a day repeat two or three times.

1, flexor forearms, forearm

2, clockwise or counterclockwise rotation of the wrist

3, telescopic 5 fingers

4. open Palm of the hand, a slaps one finger on the

Exercise 2: activities your neck

You may sit in one place still staring at the screen, you sure can sometimes feel a sore neck.

The following exercises are specifically applicable to the neck of every exercise can be repeated for 10 to 15 times a day do two to three times. Start right now to maintain the integrity of the body and arms tight couches, close to the body, hands flat on the knees.

1. forward lunge, and then reply

2, up to the shoulders, and then reply

3, clockwise and counterclockwise and neck

4, to the right, turn left and head

5. forward Chin

6, you can also do some strengthening exercises such as arms and chest, bed side, rotating arm, etc (this requires standing implementation)

Exercise 3: low back training

Low training usually is someone monitoring carried out, but a person can do some simple stretching relieve low back of jiangyinggan.

1. the body directly next to the seat back

2, straight leg, then bent.

Use both hands to pull the knee to the chest that lasts 30 seconds, and then reply (each leg separately implementation)

3 bed-arm and shoulder, as far as possible to the body and then reply under bending (stand implementation)

4. forward lift arms, body bent down

(Practice editing: Liu Haibo)

Maintain a good shape of aerobics

Method one:

1) body stretching back to stand on the lift arms, and stretching is similar, but to a significant increase.

If you lie in bed, can be extended to the ground on the body, lower body, hands supporting surface, and then to bed down, a relaxation, similar to sit up, or you can sit on a bench without backrest of backward extension.

2) body bent shrink this movement can be extended with inverted, standing Alternately, arms stretched to feet down, until the ground, it is best to contact the Palm.

Also to bed around in bed, prostrate, hands head up sit up.

Then practice lift leg, prostrate, arms by the side of the body, upper body, legs raise up simultaneously or alternately, and body into a 90 degree angle.

Training should be gradual, constant increase in the number of times.

3) around the waist, reversing stand up two elbow drive the upper body forward to reverse, remained stable, or you can sit on the Chair to hand hold a flower head, left and right rotation.

Method two:

1) abdomen can lay on the bed before sleep, feet together and, toe pointing up, while the feet to the head or close to the head, and then slowly release to bed a cm, daily continuous 10 times.

2) hip hands raised Chair, one leg back up from about 25 degrees or higher, and then forced to kick back, the left and right legs take turns doing 10 times.

3) waist side up lying in bed, knees bent at right angles to the center of gravity, supporting both hands on the bed, the body slowly down again, continuous elevation of 10 times.

4) thigh leg movement, do squat with his hands behind the back in a station a squat, 50 times a day.

5) calf daily can do some rope skipping action, or to initiate the heel rest for 5 seconds after putting down, left and right turns, each leg to up to 60 times.

(Practice editing: what Chris)

Adhering gym you can maintain a good shape

Back, legs apart, do not stick to two arm flat body side, tighten abdominal muscles, so that the spine with the ground, keeping the position 6 seconds, and then relax restore, repeatedly do 12 times.

Beautiful stature every women have most desire, and to maintain a good shape, movement is essential.

In fact, you only need to spend 20 minutes, practice aerobics, good build will long belongs to you.

1. arch arm movement

1. prepare the posture: kneeling supports, looked up, back straight.

2. Action: arch back bow, systolic abdominal muscles, and maintain position for 5 seconds, the restore.

Repeatedly do 8 times, shrinkage when mouth breath on the abdomen, nasal breathing during a restore.

Second, the lateral flexion exercise

1. prepare the posture: legs crossed in upright position, hands on lateral ground.

2. Action: left hand to slide out, on the left side of the upper body on the left side, right arm lift, swing to the left to the left, repeated 4 times the flexor pendulum, restored.

For the right to make 4 times, repeat twice, side fixed when hip flexor, movement should be slow and rhythmic.

3. rowing movement

1, reserve position: sitting position, legs bent separately, before you lift your arms, hands down.

2. Action: hands on with body bend forward and reach, head to knee, restore, per interval 6 seconds to do once again do 24 times, back straight, upper body when shoufu flexion, extension when breath breathe when.

IV. the leg movement

Prostrate, left arm back into flat, left leg straight, knees hold up in the right leg, right arm flat body side.

Snap back ground, left arm front lift, lift the left leg, as far as possible, so that after the two met, repeat 12 times, and the right arm and right leg to do 12 times. The point is to keep the back straight shoufu.

5. to reverse the movement

Sitting position, the two arms of the natural droop, left leg bent on right side; right leg, feet knees lifted his left thigh, upper body to the right to reverse, left vacant right leg up, right on the floor, behind the eyes right shoulder.

Maintain a posture of 20 seconds, change the direction of doing the same action, the repeated 2 times. Swivel, take a deep breath when shoufu.

6. shoufu movement

Back, legs apart, do not stick to two arm flat body side, tighten abdominal muscles, so that the spine with the ground, keeping the position 6 seconds, and then relax restore, repeatedly do 12 times.

VII. straighten movement

1. prepare the posture: back to back with knees, legs, arms, flat side.

2. Action: your abdominal muscles, slowly up the waist until only the shoulders touch, back straight 4 seconds and then slow down again and do a restore, waist 12 times.

8. rotating movement

Knees, back, right leg, right foot is placed in the left thigh, arm flat body side, Palm down, right knee to the left, repeatedly do 8 times, and then, left foot is placed in the right thigh, left knee as possible to do right, repeated eight times, the repeat do 2 times.

Swing legs shoulder remain in the hands do not change position.

(Practice editing: what Chris)

Aerobics 6 big considerations

In the gym, aerobics is most welcome.

Senior fitness instructors remind everyone, aerobics, to note the following matters, in order to receive a good fitness effect.

● Preparation activities

Adequate preparation activities to make the joints, ligaments, muscles, increased body temperature, increasing the flexibility of excitability of the nervous system and cardiovascular activity level so as to prevent injury from occurring.

● Reasonable arrangements for the exercise plan

Exercise is to arrange according to their own fitness aerobics time, strength, practice groups, etc.

People with chronic diseases in the doctor's advice exercise, patients with cardiovascular disease should reduce strenuous exercise, avoid fast rotating head and abrupt movements, heavy cold is the best stop calisthenics.

● Added moisture

In the exercise of supplementary water in a timely manner to ensure good health and normal body needs.

Additional moisture is a small amount of method it is best to drink more, keep the body water balance.

● Two hours after eating for exercise

Usually after eating every two hours for aerobics.

Because the stomach after eating food filling, immediately games digestion prone to abdominal pain, nausea and other symptoms. But before you should have some easy to digest food, exercise should rest 30 minutes before eating.

● Undesirable fasting exercises

If long-term fasting exercises that will lead to a sharp decline in weight, organ dysfunction, disease, affecting health.

● Choice of clothing when exercising

The best selection of flexible, 100% cotton, soft and comfortable clothing.

After each exercise, to timely cleaning clothing to keep clothes are dry. Shoes are not only appropriate size, and must have cushion and the degree of elasticity and bending resistance. Avoid wearing high heels and thick-soled shoes.

(Practice editing: what Chris)

Swept the world of European gymnastics

Nowadays, in Europe and the United States is a popular origins in ancient Greece "Sweden", this set of Aerobics exercise in simple, easy, effective, and to make the muscles elastic, flexible action, body bodybuilding harmony.

It can also be treated as long-term desk of low back pain, stiffness and muscle atrophy.

Practice, according to one's own body, the action can quickly be slow, large number, the time may be long to short. But anyway, as long as you adhere to the constant practice, will be able to produce the desired effect. The breakdown of its training methods are described below: abdominal exercises

1. sit on his hands and lateral bracing, straighten the legs and remove.

First legs straightening, lifting, as far as possible on the left shoulder; and then the legs and back, and then lift, try to rely on the right shoulder. Such a practice, not only exercise the abdominal muscles, preventing the accumulation of abdominal fat.

2. the knees, back, shoulder and elbow hand reset.

Sit up, lay flat, so repeated 20 times, you can do to prevent abdominal muscle relaxation, the abdominal muscles. To reduce abdominal fat, the results are obvious.

Back campaign

1. supine, whole body straightening.

Flexor left leg, hold the left knee, the previous amount to touch knees, then back to the place. And then change the right leg. Do the same action, so do 20 times over. This action will prevent or correct spinal deformation and may exercise the back muscles and ligaments.

2. hold the hands guizi, shoufu, camponotus, bow, the body into a bridge-like, back muscles tensed and relaxed.

So do 20 times over and over again. This exercise can heal back pain, and may exercise the back muscles.

Waist movement

1. stand upright, legs straight, bend over, his hands in front of the high ground, and then lift into the upright posture, repeatedly do 20 times.

This action enables the flexible, reduce the waist, the waist fat, promote systemic blood circulation.

2. the separation of two leg and shoulder width, arms around Delt, bend over to the left to the right, then, do so repeatedly bend over 15 times.

This action can exercise the waist muscles, keep the waist and trim.

Leg movement

1. the knee squat, the hands touch, left leg stretched out to the side.

To the right foot to rotate the shaft, the em-15 times; then the surface of the left leg, right leg off the ground side out to left foot for axis, ext. 15.

2. the right side of the horizontal, left leg stretched as far as possible, and then put down on the lift, repeatedly do 20 times, and then left lying, lift the right leg.

This action can exercise in the thigh muscle, usually in the legs inside the muscles most easy relaxation.

(Practice editing: what Chris)