Fitness Exercise: November 2010

Tuesday, November 30, 2010

Graceful exercise for all rolling off the dewlap

The ball is a joy, freedom of movement, particularly suitable for long-term sit in offices, buttocks and legs fat accumulation of serious crowd and convalescence of maternal, upholding the exercise could drive away waist and abdomen of small excrescences, recovery of exquisite curves for women.

Today we invited to professional coaches, to introduce a set of perfect shape of the sculpture feminine movement ball drills.

Elegant and slim body not asthma

The ball is a new, interesting and special physical fitness and sports.

It 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.

The ball-exercise balls, generally harmless PVC materials, diameter 60-70 cm, internal as hollow structure, the ball can withstand high pressures up to 300 kg.

Improved toughness and balance

The 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.

Slender jade arm to demonstrate a woman's charm and enchanting

Location: arms, back,

Shoulder and arm of lines in the best position to show women smell, in the exercise of nature cannot fall on them.

The weight of the ball but one kilogram, it raised the freedom to play is on the arm and shoulder strength test.

Arm stretching training

Keep the body upright, feet spread, will be playing his head, hands the ball to swing to the right of the body, to press down on the ball, the left hand to head bent.

Keep the number of seconds to restore the previous pose for edges.

Responsible editor: Peng Road King

Easy to create the perfect measurements Aerobics.

chest bodybuilding method stretching exercise: to stand or sit position, his arms placed inside the body, slowly toward the both sides of the lift, to .head, between the shoulder height, then slowly move forward until the arms almost touching stop; after the arms apart, restore and make the muscles relax. .Move slowly so repeatedly 5-8 times. . anti support to come forward: sitting in a chair, his arms on both sides hold the chair. .Upper body through the center of gravity to move the arm, and legs straight, buttocks, tight to the premise of the hip, head high, making the body into a straight line for 5 seconds to restore. .Note that the natural breathing, arms and body are straight. . chest exercise: knees, his arms drooping naturally. .Upper body backward, hip sitting in the heel, while breath. . arms bent flat chest, back of the hand relative to the fingers touch the chest, Hanxiong bow. .Then the center of gravity forward, very hip, upper body erect, while breathing, arms shoulder flexion (palms, fingers open) and upright. .Repeated this action. . push-up exercise: bow hold, feet and shoulder width apart. .Under the pressure of upper body, arms bent home side of the body, so that upper arm parallel with the ground, and then inhale, arms straight with a Supporter to the elbow, while upright, reduced to the starting position, exhale. .Each time try to repeat several times. . supine exercise: Sit on the bed or couch, two-hand dumbbell, Stretch your arms, chest muscle contraction depend on the lift arm, then relax restore, repeat 20-30 times per minute. . bed movement: prone on the bed, outside the chest out of bed, and then lift the upper body, his hands turn to do "the water" position. .10-15 times per minute. . abdominal fitness method sit-ups: The main exercise on the abdominal muscles. .Slowly raised his upper body, abdomen, head as far as possible close to the knees, backwards restore, touch the back board. .Exercise based on who has the best rack in the inclined plate and abdominal muscles to do, can be fully back, increasing the difficulty of abdomen. . leg raise abdomen: is to develop lower abdominal muscles. .The body supine, legs straight and raise as much as possible. And then slow down again, repeated several times. .Knees flexion do the same, better. . knees tuck: focusing on exercise abdominal muscles. .Sitting straight knee, upper back, for balance, then bent the abdomen, the abdominal muscles as much as possible off Qu. .Exercise has not touched the ground pin. . alternating toe touch: lying down, legs straight and hands placed on two sides of the body. .Lift the body, while his left leg held, and with your right hand touch your left toe; restitution, and then lift the upper body, and lift right leg and left hand touch the right toe. .Repeat several times. . Twist: a hand grip or pull some heavy weight for a variety of positions in the Twist and turn exercise, such as the first l0 can be reversed clockwise circle, counterclockwise again to reverse the 10 laps. .After the last move, bend left and right 5 times. .To exercise external oblique and lower back muscles. . (internship Editor: Tong Wen Chong) .

Operation in January paid off the legs of foreign.

straddle squat: Stand feet apart from the slightly wider than shoulders, toes forward. .According to their own choose to 1-4 kg dumbbell hand placed on the shoulders, waist to keep straight, tighten the abdomen, straight ahead. .Slowly squat until thigh is almost parallel to the angle with the floor (knees can bend but not over the toes forward), to maintain this position for two seconds, then return to standing position. .10-12 times each, so two groups can be. . straddle horse: 30-45 cm in the right leg forward in the left leg in the post, holding a 1-4 kg dumbbells, arms hanging at your sides, keep waist straight, abdomen .crunch, straight ahead. .Slowly squat down until the leg until the knee touches the floor, to maintain this position after two seconds, return to start position. .After the 10-12 exercises for the legs. . song leg movement: four limbs, forearm firmly on the ground, raised his right leg into the air, and to maintain and parallel to the floor and buttocks in a straight line position, tighten the abdomen, binocular .the front, slowly bend the right leg back to the body, insisted after two seconds put back. . (internship Editor: Tong Wen Chong) .

Training waist bedtime aerobics

Hands supporting ground, flatå¿upright in the ground.

Arms supporting body, so that the upper body and the ground remains 50 degrees.

As far as possible to the head, backwards and maintain this action 10 seconds.

Feet to move closer to the hips.

Action recovery, flatå¿.

(Practice editing: child wenchong)

Slim ankle operation a minute.

First hand grasp the toe to clockwise turning slowly draw circle foot joint, and then repeat the action clockwise about 10-15 times.

Use the ankle to practice writing the word, from simple to complex words or forefinger can also

Two feet close together sat on the ground, the feet, the toes as far as possible to the soles of the feet direction bent, stay for 5 seconds, then to the top of the direction of repeating bending, on 15-20 times.

Finally using the finger pressure around the ankle, to achieve the purpose of relaxation

Note:

1. the exercise activity to the ankle and foot muscles, at the same time be able to effectively remove edema, Oh.

2. the ankle is harder to slim down the site, to see the effect, it is necessary to spend a little time to practicing the exercises that can not be lazy.

(The right to practice editing: longwin)

Click on browse more highlights

Breast operation for one minute more perfect breasts.

<CENTER> </ CENTER> first step: the knees bent, the body was squat state, the stable center of gravity placed lower number. .Upper body upright, two arms combined, give the level of 90 degree bend in the chest. . Note: The arm must be together. . second step: to maintain the leg position, and then the arm open. .Position unchanged, the level of lift and shoulder width. .Can not have drooping shoulders. .This maximum stretch the chest muscles, open the chest. .Position for 1 minute, then repeat the above action. . TIPS: many girls that eat a lot of breast fat and the like, or through massage techniques, in fact, if too much fat concentrated in the chest, and no muscle support, .chest will sag as ugly. .Therefore, we must be more to strengthen the chest muscle exercise. .Do at least 2 times a day, adhere to a month will have effect. .Want to strengthen the exercise with small weights can also, more effective. . (internship Editor: Lung Wai Kuen) Click here for more exciting content .

Practical exercises for body massage Iwan, Jane

For Oriental body more Petite, relative small chest of female friends are not unusual.

Want to let the chest larger friends may wish to proceed with the exercise, massage, you can have more variable, xiongxian can increase chest of Flex, so small and pretty, not much is cute?

(Chest-expanding method)

1. sleep supine, his hands stretched behind, slow breath;

2. breathe in slowly clamping hips, chest, waist lift up the butt in the air;

3. to toe down supporting body, jaw upward pull shoulders, suction;

4. stop breathing for about 3 to 5 seconds (as far as possible, and be proud);

5. relax breath, and revert it back;

6. repeat the action 20

(Massage)

1. hands on either side of the hand is placed; breast Center

2. hands at the same time press the breasts to scan and make a circle;

3. then hands back repeated 20 times;

(Massage bis)

1. the left hand on the left side;

2. along the other side of the chest under the direction of the breasts (playing eight words) sweep, repeated 10 times;

3. and then off to the right start;

(Massage 3)

1. the primary responsibility for side of the breast;

2. hands at the same time with four fingers grip fist half of a breast, to massage the clavicle in the upward direction for about 5 to 8 minutes, the massage exercises often do, about 3 to 4 weeks you will have a significant effect.

(The right to practice editing: longwin)

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]

Make weight loss failure of 22 fitness lies

8 fitness action makes a man stopped long fat

Muscles in the most effective training method

Men cycling fitness vigilance sweep "nature"

A week of driving American leg Express 3 steps

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

Four magic check your chest exposed

Exercise to lose weight often make four errors

Beach gymnastics slim shape woman

The following two actions that can help the ladies have a strong, beautiful, hip, you become the future summer beach, check the "landscape of the human soul."

First step:

Supine lying down, arms relaxed at your side.

Knees bent, feet flat on the ground. Then, the right side of the ankle in the left thigh. Out on the right knee, so that both sides chenla thighs parallel as possible. At this point, the hips are still flat on the ground.

Step 2:

Lift the buttocks, while keeping the right leg straightened and forward enough.

Pause for a moment, then turn right ankle on the left thigh, buttocks on the ground.

Repeat several times for the other side of the action.

So stick to it, to reinvent the low back, thighs and buttocks curve.

Note that when you put one leg straight, not buttocks, and is responsible for the support of different leg of the knee can not be reversed.

Support leg must make the body remains in the highest position.

(Practice editing: child wenchong)

Click on browse more highlights

Nice Bottom Aerobics.

Nature beauty of women, in addition to the beautiful face, the body's shapely beauty also not be ignored. .As women at puberty, especially in middle age, waist, hips and thighs only to the accumulation of fat, and easy to become lax on, plus Chinese people are generally short body long legs to make the body's curves greatly reduced. .If you can make the back and side muscles of the buttocks raised up so strong and will not sag, so that becomes more slender legs look beautiful. .Here are a group of hip aerobics, if 1 to 2 times daily practice, I believe you will soon have benefits. . Exercise One: supine, knees, toes touch the ground, his arms close to the body flat on the ground. .Stretch the right leg forward first raise, toes forward, then right leg straight up as far as possible, pause a moment, then return leg Stretch-like, the last reduction, so repeated 10 times. .Done right leg left leg in the same way after the change has to do 1. . Exercise Two: prone, chin resting on his hands, and buttocks muscles tighten, and then tiptoe down, raise the right leg backwards at the top, then down, pay attention to the legs should be straight, do a total of 2 times .the same for the left leg after the operation. . Exercise three: my knees, both his hands, the will be jumping right leg hip height, then swing left first, again on the right swing, swing around to 1, a total of 10 times. .For the left leg, the first swing to the right, then swing to the left, the rest of the same action. . Exercise four: my knees, both his hands, the eyes look forward and raise the right leg, right foot jumping to the buttocks, toes back, stay a while, then lay down a total of 10 times, .left leg so. . five exercises: prone, toes touch the ground, first with his legs apart, and raise the pelvis, legs together and then slowly, while tightening the buttocks and abdominal muscles, then relax, repeat 10 times .. . (internship Editor: Sun East) Today hot: do not know 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 training.

Exercise not only women's patent

Fitness coach pointed out that, in practice many fitness programmes are not sex, men may be more suitable for jumping exercises.

"Regardless of whether they are male or female, you should put the instrument training and aerobic exercises, to achieve a good effect. ”

Exercises to find men's shadow

Come to the gym or morning exercises, you will find a phenomenon: many of the women who accompanied by the rhythm of music, bright full of passion, danced and exercise, but on the other side is the barbell, dumbbell, instruments and playing with the men.

Jumping exercises of the crowd, very few men or non-existent.

Some participating fitness male fitness who said that the exercise by movements too feminine dance, more masculine deficiencies, not suitable for men.

"I love often own jumping exercises at home, I was encouraged by her dance for a while, but feel like dance performances, not strength. "" Jump exercises are women, which has a male? just skip also feel uncomfortable. "The gym is province Gymnasium of Mr. Zhao the part of the male mind. It is these awareness cause exercise ranks almost lost male exercises '.

Exercise without gender distinction

Health is defined as the physical, psychological and social aspects are in perfect condition, and not just the absence of disease, fitness is to make us healthier.

"In everyday life, many people's sense of fitness and fitness ideas are not clear, so blindly fitness items divided by gender, in fact, almost all projects does not have sex for fitness. "Often health coach told reporters that exercise is a physical and psychological combines a method is a rich rhythms of aerobic exercise. Through long time (15 minutes) and continuous movement, not only makes the heart and lung function increases, but also exercise the muscle group, has good weight loss and body shaping effect, or harmonization is good exercise. And equipment and training is an anaerobic training, its role was to acclimation muscle and strength. Therefore, all-male friends if you wish to exercise, have to aerobic training and anaerobic training, exercise and fitness equipment is a good combination.

In fact, from the build structure, the Chinese men tend to be more suitable for jumping exercises, their flexibility and coordination are often not very good, and exercises you can exercise flexibility and coordination.

"I hope there are more male friends to join the ranks of aerobics, happy dance. ”

Start time should not be too long

Exercise seems simple, in fact everything you want to follow all the principles of fitness.

"Exercise in particular to mobilize the enthusiasm of the people, so many people tend to start activity and activity time is too large, then begin to reduce the time, this is clearly wrong. "The pace should be taken at the start of the walk way, not too strenuous, so that the body and limbs have sufficient time to adapt. Start time is too long to 20 minutes. Exercise before attention to warm-up and proper stretching exercise, especially the lower stretch of moderation is important. Beginner to weekly two to three times, then it may be appropriate to increase the number of times. "Don't start because fresh without temperance movement, you know, fitness is a long-term process. ”

Do the exercises, you should try to wear fits through sweat fitness clothing, exercise the timely replacement of sweaty clothes, avoid cold.

Campaign should do some stretching these spray-Yu "often do exercises to keep an eye on their own feet, often clipped toenails, and keep the feet skin is dry, so as not to sweat in toes in let germs. ”

(Practice editing: zhangxing)

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

Overcome the obstacles of 10 mental disorder

Chest exercises 6 rules and plastic steel breast muscle

Aerobics: don't let injury bad mood

Since aerobics is strong in the rhythm of the music accompaniment, with a lot of running and jumping and shoulder joint activities, such as breaking range of actions, training, teaching and training arrangements, as well as the movement's physiological and psychological condition of adverse circumstances susceptible to injury.

Sports injuries occur on health, learning, work, will adversely affect the mind.

The following brief calisthenics injury prone and prevention.

I. step on joint sprain

Cause:

Campaign preparation activities, the ankle ligament stretching resistance and elasticity of the poor; the mid-way technology is incorrect; jumps landed the body out of balance as well as the venue for inequality.

Symptoms:

Ankle swelling local pain, rapid and gradually extended to the front of the ankle, subcutaneous congestion; lameness.

Preventive measures:

1. the motion must be prepared before, especially ankle ligament, increase joint flexibility.

2. strengthening the ankle ligament muscle exercise, more mention heel jump and weight-bearing exercises improve heel joint strength and elasticity.

3. run jump exercise, stress of the foot with the right technology.

4. the body is in a State of fatigue and poor, avoid high difficulty of exercises, reduce the load.

Treatment:

Sprain, stop motion, and thumb ligament hemostasis, check whether the fault.

12 hours available ice cold compress, bandaging, prevent Telangiectasia continues to hemorrhage, elevation of the affected limb. After 24 hours, depending on the severity can choose external injury medicine, physiotherapy, acupuncture, massage, medicine pain points with fixed injection and support. Early ankle function in practice, such as ankle resistance activities, jogging, etc. in the sand, in order to accelerate the recovery of the ankle.

If the ligament fully fault, should first aid fixed and sent to the hospital for further treatment.

2. periostitis

Cause:

A lot of running and jumping action so that the body of the gravity and the ground reaction forces are mainly concentrated in the convex part of bone bending (tibial front), causing stress injuries periosteum.

Symptoms:

Pain: pain occurs after the training, to walk or do not exercise at all pain, pain is pain that involve pain.

Swelling: local tissue have mild pitting edema.

Tenderness: cavity bone in the side, in the lower posterior margin or fibula; in severe cases, with tenderness in the medial tibial often touch on nodules or mass, pressure of sharp pain.

Back step or support pain: do you support the back step or pain.

Preventive measures:

1. fully prepared activities.

2. correct use run jump technology, attention to the action of the relax and the landing of buffering to reduce the impact of ground on the lower leg.

3. reasonable arrangements for the exercise and improved training methods.

4. avoid prolonged in excellent venues to run jump exercise on.

5. preventing them, after using various means of self massage and other timely elimination of the calf muscles fatigue.

Treatment:

Early symptoms of lighter without special treatment, only elastic bandages will lower leg wrapped, and adjust the training plan for the reduction of physical activity or less do lower limb activities, rest is elevation of the affected limb.

Symptoms of heavier users should note rest, bundled with elastic bandage wrapped, elevation of the affected limb of leg and also adopts fumigating or external application, physiotherapy, iodine ion import or microwave therapy, massage, massage to knead, dither, mainly, on the leg muscle while taking Yin Ling Chuan, yanglingquan, zusanli, grant Hill, Board medium point massage acupuncture points.

Out of the bucket waist aerobics

Long time sitting in the Office of the hard work of people, often sat down just two or three hours, at most a body a latrine, makeup, I did it a drink of water.

Over time, the stomach will become more and more relaxation. So, is there a way you don't have to spend much time, but also can easily maintain a good shape?

Use the upper body alternating left and right rotation, continuous rotation movement exercises, you can effectively remove abdominal fat, waist become delicate charming.

Essentials is the action to slow haste.

1, keep your feet shoulder width distance, Akimbo.

2. side experience right behind the navel of the kidney-Shu (the location of the center of the body), with mouth-breathing, the upper body to the left rear torsion.

3, edge from mouth slowly exhaled, side back to the original position.

4. Similarly, the upper body to the right of the diagonal rear torsion, then back to its original position.

Left 9 times do 2 times, for a total of 18 times (about 1 minute).

Habits can be increased to 3 minutes.

Side reverse body, breathing with bite.

Side back to the original position, side from the mouths and exhaled.

(Practice editing: zhangxing)

Three weeks of effective callipyge niggly

If you sit at the desk for a long time, or sit on the couch to watch TV for too long, your buttock muscles can relax.

The buttock muscles strong, can every day to do the following hip movement, only three weeks to have a significant effect.

1. half squat

Two feet apart standing for the distance of about one foot wide.

Hands in her lap, hips slowly declining, seem to sit in a Chair. Maintain this posture for about 10 seconds, then slowly restitution, repeat 5 times.

2. knees leg lift

Forearm and knees touching the ground.

Leg after straightening oriented along the ground, and the thigh to 90 degrees, your legs, your buttocks. Lift the second legs, straight and parallel to the ground, and then got down on my knees, lift foot lift leg, the leg straight down, restitution 15 times. Then change legs.

3. Dan's pop-up

Two feet apart, hands braced to separate rendering with v (legs stretched straight).

Lift one leg, buttock, will lift the legs bent, then straight, with 10 times. Then change legs.

(Editors: longwin right)

Special callisthenic lets you make up the charm of the male

In the white collar worker, some male staff were in peacetime don't pay attention to movement, play too often, the daily accumulation of abdominal fat, forming conspicuous "beer belly".

Some men also appear hip mast, thigh stout, lossy image of the body.

Here is their own above bad shape of men a prescription, recommended a set of popular abroad, in the Office of the special aerobic exercises.

As long as taking the time to do 15 minutes a day, about a month, waist and abdomen and buttocks "stay" of fat will gradually disappear, a male body will definitely charm you.

A push-up exercise: your hands are placed in the left shoulder about a fist interval outside of the second Chair, the body tries to keep a straight line, and then doing push ups.

This movement may exercise the upper arm triceps.

Push-up exercise B: getting ready for movement and posture, but A the same as increasing exercise intensity, feet-on the table.

Straighten legs. Slowly doing push ups, so you can make the lateral arm muscle groups are stimulating, gradually become resilience.

Squat exercise: legs apart, and shoulder width, legs slightly outwards, tip legs slightly bent and hands hold after the brain.

Then, enable hips slowly underground squat until thighs and the ground plane. Then slowly recovering, careful not to straighten the knee.

Knees and hips slightly contact: Chair, hands on the edge of the Chair.

Let the knee bending, easily legs spell creeping, and then, slowly so that the knees to chest near, then slowly recovering.

Sideways bending movement: the handheld has appropriate weight handbag, another hand hands stuck in his head.

Then, handbag like pulled to ground the same natural droop, body followed with side bent. Recovery actions are: slowly on the handbag, your body is slowly straighten. Alternating left and right side.

After the song movement: feet apart and shoulder width, a hand on his chair, let the upper body remains stationary, and then, quite forward knee, and is slowly drop waist to tilt, maintain this posture, until more fatigue.

This principle enables the front part of the thigh muscles strong, consumption of fat hips.

(Practice editing: Liu Haibo)

Alternative aerobics to help you create beautiful legs

Walk, who does? but did you know that a change of walking, you will leave you dream of beautiful legs not far!

"Go kick" shoushenfa

Do you know the Park to practice the "hurry up kick" shoushenfa? modern people have more opportunity to take a walk in the Park, but it would be a waste of a walk it! now just slightly adjust the walk mode, you can reach walking and training body.

Walking, you can increase the kick, settle in action, and to minimize large movements, zoom in, after walking some distance with a little anxious-step that was short, and then slowly back to strode, so alternate take, you can increase the walking of endurance.

Such a way, if you Park walk-a-half hours above, use up a lot of calories but oh, the focus remains the stomach strength with 「introduction stomach 」, don't go out big thick legs.

But also small waist slimming Oh!

Like the legs starting from walking legs

The correct postures when walking in the usual practice and habit, upright slightly forward, step out of their feet.

Walking in the correct posture, muscle tightening, and eliminate unwanted fat and become American leg; leg shape is not good, is because of the exigencies of walking in the right way. To walk 15 minutes every day, from sweat speed to see; as long as three weeks, the foot shape should be good.

Until you get used to the correct method of walking, leg of each part will be pain, free shower massage to alleviate pain and to eliminate the swollen legs, so weary feet rest is hot shower and a cold shower.

The cushion is placed in the calf, cushion foot high slave to sleep, for elimination of fatigue, the foot is also very effective.

I want to mention hip thin up skinny legs!

Many women are dreaming of a perfect proportions and lithe body, but to achieve the ideal weight for the recipe, but worry about will wear them all and have a negative effect.

So, how can health and rapid weight loss, seems to have all the most looking forward to know.

Cao teachers indicated that the daily Golden Bell after getting up, or use the heels before sleep, walk shoushencao, time is short, especially for busy office workers now, every time a minute, it is then easy but weight loss method.

But this kind of sports and healthy, at this time can also be a March or just the music, to strengthen the walking speed, and increase the fun, even if many do not feel tired.

The benefits of this campaign is that you can walk with Innertube titun, skinny stomach, thin legs, one inside of the thigh muscle, reduce thigh internal dewlap, etc., if you have a problem, you can try this movement, but also to allow yourself to be a perfect curves.

Movement by first hand cross pillow in the brain, the proud, the ground with the heel, toe lift as far as possible, to avoid hips cocked, just started the heel may hurt, this represents themselves need to do this exercise, especially on the heels of women is particularly important.

Also, with your heels walk also can improve the body's circulation, deserves to be weight-loss method.

(Practice editing: what Chris)

Husband and wife beautiful fat burning passion and gymnastics

Is there a handsome guy about you and he go campaign? you must think that there is a problem with his head, such appointment means not romantic.

In fact, he is not stupid, he's just a bit of a grind, and eager to close the relationship.

We in the movement, the body will release of endorphins that inspired.

It is a source of pleasure, sport is also a major driving force for sexual pleasure. Sport can also make our in vivo serum HDL cholesterol levels increase, the increase includes the pelvis and genitals, systemic blood flow, awaken desire.

"When you exercise, do anything always energetic, including sex.

"United States national private coaches so evaluation exercise and sexual relationship," if her body flexible enough, she can make various postures, and will be happy to try it; if he is very strong, he could more lasting and keep your favorite pose; but if their body is appropriate, we will be able to more in-depth. ”

Together we can make each movement of the body more appropriate, more understanding.

7 mutual action, let our physical health, mood and enjoy sex ...

● Trust: with his help, you can safely try various actions.

• Communication: communication from the body, into the heart to heart, they form of blending.

● Your practice: waist, buttocks, abdomen, pelvis, you should always exercise of parts, body flexible, soft, wants you to get more confident when fully enjoy sex pleasure.

Sit up, yoga, Pilates, elections, keep practising.

● His practice: low back, back, arm exercise is man's daily lessons.

Press-ups, dumbbell, single parallel bars, be sure to write into your schedule.

1, back-to-back sitting posture.

Two synchronization, alternating between knees lifted his leg. 15 round, by following the instructions: you raise your hips, straighten both legs, back on his back, he kept sitting position, the upper body forward to you on his back.

Effect:

You: a flat abdomen, flexible waist.

He: strong back and waist.

2, face to face sitting.

Two people at the same time, lift the legs, feet, into words, interactive holding V's wrist, he can arm your multiple forcibly pull, help maintain balance.

Effect:

You: tighten the hips, a flat abdomen, stimulating hormone to the lumbar spine, to normal function.

Promote the blood circulation of the neck, shoulder pain and migraine.

He: in addition to the above benefits, the arm will be more effective.

If we exercise 40-year-old future sex will be as good at the age of 30.

Movement lets make love data!

Preferences of women in sport, 40% of people in a sexual excitement, when more easily

33% of humanity, the excitement of 25 per cent of the orgasm time ahead of the 5% of people experience intense orgasm; movement of male preference, 95% of people in motion 3 months after the sexual function and the emergence of orgasm, erectile dysfunction and low risk by 30 percent.

3, he was prone to arm lift body; you would put his hands in his lower back, legs close together on the inside of his legs, with toe and arm strength will physically hold up, if you feel this position have difficulty, you can change to put his hands in his body on both sides, knee knees.

Effect:

You and he fully stretched, let: back, belly, neck, shoulder, arm had to be able to exercise, at the same time stimulating sex sexual feelings, awakening.

4, face to face sitting.

Double Palm eyes relative, relative (or micro-closed eyes), uniform breathing.

You and he felt their hand of: temperature, recalling his first hold your hand when the heart, if you use Lotus, you can stretch your pelvis.

Weekly 2 ~ 3 times a moderate exercise has sponsored force!

Don't forget, our movement is not intended to create results, but in order to better enjoy life.

When we exercise, excessive consumption of energy and fat, hormone secretion, but less suppresses sexual passion. So we need the controlled movement. Weekly aerobic exercise 2-4 times, each time duration in 30-45 minutes, heart rate 100 ā 124 times/min, which enhance the sexual power and achieve weight loss goal.

If the campaign only your head up tonight feast, 20 minutes of "low-dose" movement is the best fit.

5, back-to-back station attitude.

Hand grip, after reaching your stride forward. He's staying the same, with the arm strength pull you. Fully convinced of his strength, you can leaning forward, as far as possible extend to walk tall shoufu.

Effect:

You: flexible waist and abdomen, the chest, relaxed shoulder stretch.

He: thigh and arm strength.

6, face-to-face standing posture.

He moved forward, hands in bow step across to hold your waist. Your back doing dance of the low back.

Effect:

You: full stretch and stimulate the pituitary gland.

He: reinforced thigh, waist, back and arm strength.

50cm within!

He is running on the treadmill, you doing yoga on the floor.

Your campaign seems irrelevant, but you can feel their body strong message.

Human behavior studies have found that when two people within the distance, in vivo 50cm produces a subtle shengwudianliu, stimulate the central nervous system, makes people feel happy, motion effect will increase 15%.

No matter what sport, keep him in your line of sight 50cm within!

Movement that we enjoy "non-sexual

To sexual pleasure "!

In addition to making love, lovers there are many ways to express intimate, joking, playing and cuddling, caress, and more.

United States who used a very classic words describe this lover of behavior — "non-sexual intercourse sexual pleasure." Let us enjoy together campaign is a special pleasure, it is like a sumptuous dinner head, who can guess your final confection will eat? it looks forward to.

7, face to face or hand in hand with the side of the station's attitude.

With the foot of each other's feet, at the same time to avoid each other's feet

Effect: you and he: more coordinated and flexibility, increase the degree of excitement.

(Practice editing: Liu Haibo)

"Family" Mo aerobics in five misunderstanding

Because of the importance of health and maintain fitness habits of people more and more.

In fact, a considerable part of people's health are still rather blindly. For the sake of health, fitness and very necessary, scientifically fitness is more important. Recently, the experts pointed out the fitness of five misunderstanding, and I hope to enjoy fitness of your help.

Treadmill on the knees of the pressure is small.

The view was expressed that the treadmill exercise than asphalt pavement and sidewalks to exercise pressure on the knees.

New York University Medical Center clinical medical expert Todd said: "the body's weight in the form of pressure on the joints. No matter where you are running, this pressure is the same. ”

Alleviate the pressure on the knees, the best way is to change the form of exercise.

If you jogging and other cardiopulmonary exercise, such as in an elliptical machine or exercise bike for exercise, on the knees of impact force decreases, sport life will increase.

Swimming is the best way to lose weight

Swimming can increase lung capacity, the forms applied in muscle, even reducing stress.

But experts say, unless to swim every day for several hours, otherwise it does not help you subtract the number of body weight.

Buoyancy in water are supporting the role of the body, exercise doesn't give too much power.

Also, out of the water out of the body is empty, it's hard to stick to the original formulation of weight loss diet plan.

All back pain relief Yoga

Yoga helps to relieve back pain, but not for all types of pain.

If back pain is associated with muscle, yoga in stretching and some positions can play a role. It also enables the core muscle group more strong, so as to reduce back pain.

But back pain if due to lumbar disc herniation, Yoga does not play any role, and even make you feel more pain.

If your back pain, before beginning the exercise must consult a doctor.

Don't sweat it didn't burn calories

Sweating is not the best indicator of exercise, it is simply a own body cooling method.

Without sweating, you can burn many calories in volume, a brisk walk or some lighter strength training can achieve such an effect.

Feel good does not exercise over

This is the fitness of frequently committed an error, the consequences of excessive exercise over time will show, that time is not.

In a period of time did not participate in the exercises after exercise, don't also anxious and quickly revert to the original training level.

Even if they did not feel uncomfortable, but will still be incalculable consequences, and even make you can no longer participate in this campaign.

(Practice editing: what Chris)

Aerobics: 4 weeks to have a perfect hip line

Want more "hip"? key to shaping strong gluteal muscle is the combination of a variety of sports, not just the exercise must pay attention to the gluteus maximus, medius.

New York's Chelsea Piers sports center of advanced fitness coach Troy Stallman said: "exercise medius, the hip upper muscles, to create a nice round butt.

While exercise is for hips gluteus maximus muscle back side of the majority of muscles, can portray the hip side of the circle.

His buttocks training exercises can have two parts muscle exercises, and also can help you to enhance stability and compatibility. ”

Each week to do 2-3 times, plus 4 to 5 time aerobic exercise (45 minutes 1 second), four weeks later, you can have a perfect hip bars.

1, after playing sports

Legs, knees together, double pocket and shoulder width, thigh, arm vertical.

Lift the left knee, hip, and at the same time made the backward extension right leg, right foot instep bent. When you reach the right leg and gluteal muscle contraction, and will send out a little legs. Hip to maintain a balance, body weight is placed in double Palm and left foot.

Stay and count for 1 second, then the right knee to chest contraction.

Do 15 to 20 times, change the left leg. The entire action Repeat 2 groups.

2, L-shaped leg lift

Face to the right to lie.

Legs forward, and body composition L-shaped (or close). Right arm pillow in the head, the legs are stacked instep natural bent. Left brace to the ground, the secondary balance. Gently lift the left leg, to feel comfortable height, then the legs and back. Do 15 to 20 times, and then do another side. The entire action Repeat 2 groups.

3. balance bridge

Face up, back, knees bent, feet on the unstable items, such as flat ball, small pillows or rolled up towel (8 to 15 cm high).

Left leg straightened, shrinkage, gluteus, and lifts the hip and hip and back on the ground. Do 12 to 15 times, and then do another side. The entire action Repeat 2 groups.

4, carry the knee/leg press

Legs apart, and shoulder width, hands to your side.

Right knee to relax, the direction toward the left knee lifts the chest until the thigh is parallel with the ground.

Left leg backward step, presenting in bow step.

Downward pressure, and at the same time, shrinking the gluteal muscles. Align right knee and right ankle (i.e. right knee do not exceed the toe). Stay and count for 1 second, then stand up again, left leg onto the parallel with the ground.

Do 15 to 20 times, and then change the right leg.

If you want to increase the amount of exercise that can lift up 2 dumbbell. The entire action Repeat 2 groups.

(Practice editing: what Chris)

Can improve the sexual function of the butterfly operation.

<CENTER> </ CENTER> in the United States, the most popular one to hundreds of medical experts in Los Angeles named Kaiji Er Kai Jier gymnastics, often can be a good exercise to practice in the life of the specific muscles play an important role .. .The gym is divided into two actions: first action as follows: lying down, knees bent and slightly apart, feet flat riding, arms at your sides. .Tighten the abdomen and buttocks muscles, put on the pelvis, and back until the flat and pay attention not to bend the back to keep the action 10 seconds, take a deep breath, then exhale and restitution. .If the repeated exercise of the action, both sexes, sexual life can be maintained in the muscles flexible and flexibility with, for women, but also conducive to achieve orgasm. . second action is named "Butterfly": lying down, knees bent, feet together, flat riding, and then slowly drag inward until the conflict with feet hip .. .Then rotate the ankles, soles of the feet remain relatively the same time, both sides of the knee will also be natural to separate the soft reduction thigh exercise can help separate the limit position of the knee. .For 60 seconds, and then reset his hands and knees to help relax. . the action can also be common practice a couple sitting back to back, just keep sitting side note straight, shoulders relaxed, and knees can take a deep breath to both sides apart. ."Butterfly" action can also help women relieve menstrual disorders, urinary system problems, and ease labor pain. . (internship Editor: Lung Wai Kuen) Click here for more exciting content .

Special gymnastics, let you make up the charm of the male

In the white collar worker, some male staff were in peacetime don't pay attention to movement, play too often, the daily accumulation of abdominal fat, forming conspicuous "beer belly".

Some men also appear hip mast, thigh stout, lossy image of the body.

Here is their own above bad shape of men a prescription, recommended a set of popular abroad, in the Office of the special aerobic exercises.

As long as taking the time to do 15 minutes a day, about a month, waist and abdomen and buttocks "stay" of fat will gradually disappear, a male body will definitely charm you.

A push-up exercise: your hands are placed in the left shoulder about a fist interval outside of the second Chair, the body tries to keep a straight line, and then doing push ups.

This movement may exercise the upper arm triceps.

Push-up exercise B: getting ready for movement and posture, but A the same as increasing exercise intensity, feet-on the table.

Straighten legs. slowly doing push ups, so you can make the lateral arm muscle groups are stimulating, gradually become resilience.

Squat exercise: legs apart, and shoulder width, legs slightly outwards, tip legs slightly bent and hands hold after the brain.

Then, enable hips slowly underground squat until thighs and the ground plane. Then slowly recovering, careful not to straighten the knee.

Knees and hips slightly contact: Chair, hands on the edge of the Chair.

Let the knee bending, easily legs spell creeping, and then, slowly so that the knees to chest near, then slowly recovering.

Sideways bending movement: the handheld has appropriate weight handbag, another hand hands stuck in his head.

Then, handbag like pulled to ground the same natural droop, body followed with side bent. Recovery actions are: slowly on the handbag, your body is slowly straighten. Alternating left and right side.

This principle enables the front part of the thigh muscles strong, consumption of fat hips.

(Practice editing: Tran Hung Wong)

Slimming body beautiful attack

Morning exercises every day, not only can make exhilarating places to get learning and keeping fit and in shape, eliminate excess fat.

But if you want to see remarkable results, an important condition is to "stick".

Body back stretch

Standing on the lift arms, like stretching, but to increase substantially.

As lying in bed, available above the grasping head swung (or two arm down your side of the bed), one leg loop (or the legs at the same time) straight knee upward lift leg. Lift leg slightly faster, slower decline. Do 20 a 30 times.

Efficacy: reduce abdominal fat, strengthen abdominal muscle, and increase the elasticity of the abdominal muscles.

Back Bare buttocks

Lay on the bed, the knees, the knees are close to each other, feet hip width apart slightly better than the two-arm extension (hands down) on the body side.

Separate the two legs, body weight to shoulder to shoulder support, inspiratory pause Bare buttocks,. Exhale slowly down the buttocks, the restore. Repeat the exercise for more than 20 times.

Effect: reduces the waist, hip fat and fat, waist, hips muscle enhancement, strong lumbar gushen.

(Practice editing: what Chris)

Callipyge exercises may help women recover beauty

1, face down, head easily placed on the cross-arms;

2. slowly inhale, raise your right leg in the highest number of seconds to pause, and then slowly side vented sides down;

3, in lift leg when you full tip down, but not buttocks off the ground.

Try to straighten the legs, elevation.

4. the action to be repeated 20 times, and then change legs, it is best to stick to do every day.

In addition, you can try to lie, knees bent, arms stretched foil in the waist, feet spread and shoulder width, and then raise the buttocks and waist firmly so that the body in a straight line, keep a couple of seconds.

When the body potassium intake is low, cell metabolism, also easily in lower body accumulate water and waste, resulting in lower limbs and buttocks bloated, experts suggest women as possible in corn oil, olive oil and sunflower oil replaced animal fat; also more fish, drink more water every day, it is best to drink one or two litres of water.

(The right to practice editing: longwin)

Click on browse more highlights

Alice look so hip operation to shy.

Keep hands lying prone to kick, elbow and hand joints parallel to the chest, waist straight, hips to bend, kick, kicking direction to the post-hip, knee tight, hold the position, the feeling of slow contraction of 1 second .slowly back on the ground. . before squatting upright posture, chest abdomen, arms extended in front, feet shoulder width, toes into the character, the focus placed on the buttocks, to squat .as far as squatting to heel direction, slow up, repeated 8-15 times. . cut squatting into a vertical lunge, chest and abdomen to keep the upper body, Hing Wah Street West from the heels, upright in the hips down, feet at 90 degrees, feeling the beginning of contraction of 1 second .at the origin. . after the leg upper body, chest and abdomen to maintain a good foot to bring hip bone, body weight placed on the left or right foot, lift the heel direction of 45 degrees, 1 second contraction .After back to square one. . supine hip lying on the mat, his hands flat on the waist on both sides, his legs bent 45 degrees, the hips move up with the power of the waist, back after a second contraction .origin. . coach reminded, the hip movements not only stuck his bottom, but also alleviate the symptoms of weak waist, hip men's action, when in practice, can increase the load, holding dumbbells. . (internship Editor: Lung Wai Kuen) Fitness Click here for more exciting content .

Fun and easy three-step pillow-us back exercises

The mention of pillows, many beautiful MM are thought to sleep.

In fact, pillows and help our body sculpting is very easy to use props Oh!

First of all in the belly pad pillow, tuck-arm brace, prone on the bed.

His arms to the sides of the straighten legs tightly together.

Double arm strength straightening carried directly to the upper body, takes note of the efforts to use in the waist.

Then push up on the head, to the greatest extent snapping back.

Last reply to the first action, then repeat backward chenla, so far as a group.

Edit: 15 Tips let rejian fitness effort

(The right to practice editing: longwin)

[Enter fitness channel]

The blood until five kinds of naked campaign

All the attempts to self-flagellation fitness method

9 the most economic Devil Shoushenfa

Men cycling fitness vigilance sweep "nature"

Ten male and female fitness watch out danger signal

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

Day 5 action both weight loss and Yang

Xeon! motion enhanced sexual endurance

Simple upgrade immediately practical meixiong

Chest of Mido, not only is pleased to offer relevant, and droop of compaction meixiong is also a key element in the beautiful breasts.

Hurry to cram some simple meixiong drills, become confident small beauty.

STEP1: sit to keep her legs, arms, chest forward and try to feel stretched.

Aerobics trained before going to bed fiber thin waist back.

Do not underestimate a few minutes before going to bed, when the muscles in the most relaxed state, and most relaxed mind and body in motion, with these few minutes, stretch down your back and spine, not only ease the day's fatigue, .thin waist and back of the fiber it also has a good effect, come with me to learn it! back and relax before going to bed operation Maybe you have not in the office day out, pain .could not withstand the back already, taking advantage of Bayao straight before going to bed, big Shengelanyao, do the following moves in, do not force yourself to rate the extent they can afford like. . arms straight, abdomen and legs, kneeling on the ground was 90 degrees. .From the bow back up for 10 seconds. . bow to the front left leg, the feet do not touch the ground. .Lift left leg straight back at the top. . back to the initial state of the body, neck and body straight. . Back Care TIPS: the envy of everyone you want to have a back, routine cleaning and care is absolutely unavoidable. .Exfoliating once a week, and the depth of blood circulation in the back care can all be yourself DIY's. .May wish to use the body scrub products after the complete removal of the old hard skin, then body lotion with rosemary constituents tight back muscles, routine maintenance can be easily done and done maintenance on the back not only smooth and delicate, more flexible muscles .. . exercise before going to bed spine operation spinal health can not be ignored is the work of a person the most part, the aging of the cervical spine is not only the back bone deformation, it will bring endless pain, each .days of cervical relaxation exercises is particularly important. . hunkered down, the arms 180 degrees to start the right hand branch, the left arm stretched to the sky as far as possible side of his left arm to the left ear, stretching as far as possible to the front left hand placed on the head .Department, to the left side head body naturally relax Cervical Health TIPS: beauty salons have launched a "neck and shoulder massage oil", "decompression neck treatment" and neck category .care projects, which take advantage of the massage therapy to relax the muscles of the principle, together with oil or scraping, etc. Chinese medicine treatment methods, there is a certain ease neck and shoulder pain, but does not treat the disease. .Apart from the office to introduce you to one of the cervical spine for yoga, there are four other ways to pleasure a strong spine, on weekends or after work you can choose to practice. . waist relaxation technique before going to bed waist makes the most troublesome is the pain and the accumulation of fat, waist before going to bed for your relaxation technique to solve these troubles. . (internship Editor: Lin Guihong) Today hot: do not know the characteristics and movement of movement, or there are some misconceptions about their own, or copying other people's training methods will often take the .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 training.

Ten Tips operating shape sexy Nice Bottom Tunxing.

<CENTER> </ CENTER> If you are not born beautiful, but very much want to have beautiful Tunxing, it may wish to join our "Nice Bottom club", doing the best bottom of a well-established operation. . one leg squat: left leg straight, right leg Straight Open: arms held flat side, left leg bent and try to squat, then stand up straight. .This action completed at least two groups of 8 (two each of the following actions are completed.) . two knees: forearm support on the ground and the cross. .Hands flat on the forehead, the back parallel to the ground. .Lift one foot firmly on the move, until the knee and hip is a straight line, and the thigh parallel to the ground; and then replaced the legs. .Switch legs and do. . three Squat: separate legs, slightly wider than shoulder width. .Outreach legs, arms held flat intersection squat until thighs are parallel to the ground. .Close as possible to stand and squat when the hip. . four, the first step: leg step forward. .Knees bent, thighs parallel to the ground before the cross, leg straight on the ground. .Hind legs bending angle greater than 90 degrees. .Front leg back, feet close together and standing as close buttocks. .Switch legs to do. . five squat: legs shoulder width apart, put in the back of the neck to lift the bar (which should be more comfortable when selecting lifting and can be repeated 6 to 8 times the weight of .barbell) chest and back straight, knees, squat, to the thigh parallel with the ground. . VI, Gordon steps: the face of high level. .Right leg to board level. .Keep up with his left foot, legs firm, and then withdrew his right foot, left foot now with. .Switch legs to do. . seven, sit Taitun: flat on his back, legs and shoulders supported on the ground. .Hip bend knees to make legs straight on the ground. .Shuangtun Stretch both sides. .Income and elevation hip hip, knee and shoulder to make a bevel. . August / September, squat / front row: feet separated shoulder width, put in the back of the neck to lift the bar back, back straight, squat knees, thighs and .leg 90 degrees. . X. kick: adjust the instrument so that the legs bent 90 degrees. .Diego foot pedal force, and then slowly moves back to the beginning. . (internship Editor: Lung Wai Kuen) hot today: understand the characteristics and movement of movement, or there are some misconceptions about their own, or copying other people's exercise .method, 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 .

Legs have a way to deal with XO.

Usually ready to sit on the train, and Alice his legs are different to try to suppress the entire thigh other leg for 10 seconds after the legs. . way to deal with XO leg pain and risk in addition to other orthopedic surgery, orthopedic training exercise targeted was gradually found to be effective, as long as they want to make the legs are more straight and symmetrical beauty .Recommended! . However, if you can not consistently adhere to, want to see results quickly so is good to be true myself! .Exercise time: 10 minutes a day is also a specific time of each exercise self-control adjusted according to personal preference. .Effect: Stick to half a year later, the overall lines of the legs can be significantly improved. . lie flat upon the upper body, leg press and hold tight to keep the thigh 5-10 seconds to start will feel pain, we must adhere to the Oh! . usually ready to sit on the train, and Alice his legs are different to try to suppress the entire thigh other leg for 10 seconds after the legs. . (internship Editor: Zhang Xing) 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 .

Teach you to four step aerobics farewell to Tiger back bears lumber

This set of actions for at least five times to repeat, do you feel back tightly, so congratulations, that's your back muscles in the movement of the evidence to sustain a constant per day.

First of all, attention and stood up, feet close together, put his hands down naturally.

Thrust his hands raised to head up the index finger, Palm, fastened, the shoulder weight up, his hands extended to the top as possible.

Toes, slowly to La, La peaked stopped maintaining this position does not move, breathe deeply and ten seconds

Pair of heels step on the way, upper body attitude remain unchanged, eyes up and looked at the hands of Palm, gravity, tilt to slowly back muscles can endure maximum limit stop, keep 10 second

(Editors: Chen de)

Hydrophilic, Kiss the Sun's fitness new play

Scorches, hot pressing.

In the young "fitness a family", the summer is also a compelling season. These boys and girls are afraid of heat, but also fear the day off in the air conditioning room, accumulated fat to figure out. Thus, some hydrophilic, Kiss the Sun's fitness new play, a summer in the city.

A poetic of beach volleyball

For young people in Shanghai, put on a swimsuit, stepping on the sand, in Breeze by playing volleyball, this may be the summer season the most poetic of a campaign in recent years, especially in young women's "hot pursuit".

Beach Volleyball in 80 years ago was born in the United States, 1930s appears on a two-person raft race of sand.

From the 1950s onwards, beach volleyball to become United States California beach essential entertainment activities and introduces music elements. This movement gradually popular around the world, with 120 countries Sandy row movement.

Beach volleyball venue size and indoor volleyball are the same, but each party play number just two people.

Sandy row during a game, the players do not have a fixed location. Sandy row match ball of heavy than indoor volleyball, and waterproof. Sandy row match because the venue is soft, on the strength of the legs, waist and abdomen force and responsive, and more demanding.

Shanghai mass movement of sediment discharge, or things of the past ten years.

That year, Shanghai Stadium in the hall outside the square built a temporary sediment discharge, although there is no wind, waves, but activists or how many got a glimpse of the fun of sand. Today, Shanghai sand discharging lovers often into Nanhui, Jinshan and other areas of the beach playground, or to the Shanghai surrounding shengsi, zhujiajian, go to the "guobayin" island. Last week, a group of Shanghai University student, go to shengsi play, on the beach to play for a whole two afternoon of beach volleyball. They said, play beach volleyball, rare and interesting, you can enjoy sunbathing while moving, and don't worry sweat, anyway, is next to the sea.

Yes, into the blue sky and sea, between those times to run, jump, jaunty spiking, mat ball, this is how comfortable movement!

The fresh stimulation of skiing

Make a figuratively, water-skiing is to use water as the pulleys of skateboards.

Therefore, water skiing or water skiing or wakeboarding sled. In 1922, United States ski athletes Miao Poulsen in training, shunned and not too big, and rushed to a small pond, then a miracle happened, he did not fall in the water, but very smooth sliding across the pond. Water-skiing is born. Since the second world war, water-skiing in extensive parts of the world gradually.

Our country water-ski movement, was the 1950s as a military project from the then Soviet Union.

Shanghai water sports enthusiasts extensive contact with this movement, or things of the past few years.

In 1998, the Shanghai Pudong century Park invites United States ski team performances in Shanghai, the excitement and beauty of the water, the richer immediately aroused Shanghai young sports fan's interest.

Water-skiing seemingly adventure, in fact, it's not hard to learn.

Skier in speedboats traction, tread water ski, hand drag rope, turn, turn, soar, more and more, and a series of water movements. Due to its physical request not high, so long as the movement is not afraid of water, will soon be able to learn the skills of primary tricks.

Starter for water skiing, water is the first step to skate.

Skier since wearing life jackets, jumped into the water, life jackets for buoyancy will instantly put the head to the surface. Set on the aquaplane, should relax the body, legs bent knees as far as possible, close to the chest position; feet slightly apart, hands stretched grasp grip; waist straight, not backwards too much, his hands keep straight ahead down slightly; toe, sloping slightly the skateboard; when the boat slowly drag the body, keeping the original position until the body out of the water, then it can stand up and go to pull.

In a foreign capital company inauguration of Miss LI is a huge fan of water skiing.

Her assessment of water movement: "water skiing brings surfing, windsurfing and other sports do not feel the excitement and passion. Standing crossed on the skateboard, the thrilling Rapids enjoyment feeling is good. ”

Sharpen will Triathlon

Triathlon include swimming, cycling and running.

As the name implies, in the areas of sports, the Triathlon is endurance. According to the Olympic standard distance 51.5 km, a completed swimming 1.5 km, bike 40 km and run 10 km, near to the test of cruel athletes. A family of the "fitness" Triathlon, while physical activity greatly diminished, but the same sports content, robust body, a tempered will put to the test.

In the fitness crowd of Shanghai Jiaotong University, there is a group of enthusiastic triathlon training.

They swim in the school swimming pool, swimming pool, after leaving the shore is quickly put on clothes and footwear, the campus into the cycling movement, and then continue running simultaneously, challenges, and physical limits.

The best time in the manual is more secure, so swimming triathlon swim as always selects the first item.

Swimming is good aerobic exercise will enable movement of the arm, shoulder, back, abdomen and get exercise. Because swimming more on upper limb muscle movement, and to lower limb movement dominated cycling, running, and will undoubtedly reinforce each other.

In the triathlon amateurs, exercise is the size varies from person to person.

Beginners exercise general control for swimming, 5 minutes, 10 minutes by bike, running for 10 minutes, adjust (walking) 5 minutes. Sports experts exercise, you can reach swimming 15 minutes, 20 minutes by bike, treadmill 20 min., adjust (walking) 5 minutes.

Sports medicine experts, Mr. Wei-Chun man is very appreciative of this exercise.

In his view, the triathlon sport can enhance exercise endurance and self-control of persons and sportChanges in the way of rich, will help to raise the interest of the exercise.

It is interesting to note that some young people in Shanghai, the triathlon "lifting" to the gym.

They pull rowing movements instead of swimming, cycling and fitness treadmills are completed on a bike, jogging outdoors. Although such games to some boring, but those days are lack of time training Triathlon fans, it is a remedy.

(Practice editing: Liu Haibo)

At home and also let you enjoy the taste of bodybuilding

First, the head of flexor ankle.

People sometimes feel the surge, it was a night of sleep without moving the head and neck muscles become stiff, head blood circulation, resulting in head due to insufficient blood supply. If waking lying on the bed head rotation to the left and right side of 8-10 times, but also enable the dizziness. At the same time, then flexors and extensors ankle joint 10-20 times, lower limb activities.

2. yawn.

Sleep the body more Qu shrinkage of posture, waking the bed to do hands crossed over to the head, turn the Palm to the tip of stretched straight stretch, with deep breathing movements, repeated exercise 4-6 times to help eliminate fatigue, accelerated awakening.

Third, the back side.

Lay on the bed, on the one hand on the lift, with the upper body, lower extremity strength side extension of the aggrieved, left and right side do 6-8 times.

IV. supine leg flexors and extensors.

Do these actions, sleep may have decreased, then you can do some leg flexors and extensors action. Practices is a leg flexor foot bed, then knees straight, knees touch on the bed. The legs take turns doing 10-15 times.

5. lay in bed, two legs close together.

And then, on the leg extension, leg and body lift to 90 degrees. Then push on the abdomen, legs to the 45-degree angle of inclination, ankle flexion angles must be, Achilles tendon must maintain this posture extension, for a while, and then restore in two leg lift position, then slowly do this action. 15-20 times over and over again. Helps to relieve constipation, strong abdominal muscles.

(Practice editing: Liu Haibo)

Aerobics aerobics misunderstanding: the sooner the better

Nowadays are popular aerobics, is a very good exercise.

Exercise music mostly faster, but not the rhythm faster, jump drills, the better the effect?

The pace is too fast easy exercise overload

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.

Overall, aerobics is ongoing, regular, to fitness Jianxin, for the purpose of the campaign.

Rhythm moderate aerobics can make Daisy, mood, and enables more keen brain response.

However 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.

Furthermore, the gymnastic 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.

Jumping exercises do not exceed 1 hour

Aerobics, exercise is essential for their physical fitness and ability to control the exercise movements of speed, intensity, the number of repetitions, group number, space time, etc.

In a fast paced action, to do gentle finishing campaigns to adjust the heartbeat and respiration. 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.

Jumping exercises remain enjoyable mood

Aerobics, you should choose the right aerobics clothing and sneakers.

Exercise before doing joint health ministries, ligament, muscles of preparatory activities, adapt training. Training in knee-moving, breathing evenly, not suffocating. Maintain a pleasant mood and mental focus, correct posture, action points accurately in order to ensure the quality and training exercises. Thirsty can be just the right amount of added water, using a small amount of times. Exercise concluded collation activities to be done, the body gradually transferred to the quiet State ministries, and then rest for at least 20 minutes before you can take a bath and dining. Chronic disease should be carried out under medical supervision.

(Edit: practice dongmin)

Bodybuilding training eight elements in

Whether for beginners or professional bodybuilders, bodybuilding training in eight elements are decided training is effective and to close the key elements of success.

Should have a clearer understanding of, and given enough attention.

Eight elements referring to 1, part 2, action 3, number 4, the times Group 5, weight 6, group interval 7, 8, frequency rate.

The following briefly described.

1, parts of

Refers to a practice to training of muscles.

For beginners, the parts of the concept of a rough comparison, General. If the chest and back muscles, the biceps, etc. For professional athletes, the concept of location (mean) to be more careful and precise. For example, on the edge of the pectoralis major and lower edge and the outer edge of the beam, and the inside edge, outer corner, inner corner, etc.

2, action

Is training a muscle group, adopting several exercise movements.

For beginners, each site each time you do a 1-2 exercise movements is sufficient. While athletes sometimes a part of the training actions can be up to 6-8.

3, the number of groups

In bodybuilding training, each action of the Group of numbers from 1, 2, 7, 8 group to group, or even a dozen groups.

Depending on the training phase, aims, on the level. In General, beginner each action do 1-4 unit, high level athletes and bodybuilders lovers do 4-6 Group/action.

4, the times

Refers to a set of exercises to exhaustion is unable to complete the number of repeat.

(Also known as a valid number) General 4 times following the number is less, which is mainly used for increasing strength. 5-15 times to medium frequency, can be used to increase muscle volume and circumference. More than 16 times as many times, many designed to improve muscle isolation degree, granularity and fat loss.

5, weight

Is training the weight (according to the action, and muscle resistance load actually received is usually not the same).

If the maximum weight (fully can lift a weight) as a reference, then the maximum weight of 85% or more for large weight; 65%-80% for medium weight; weight of 65% to small weight. To medium and large weight training, you can increase the strength and muscle of circumference. With small weight training you can increase muscle definition, separation and granularity and subtracted from the part of the fat. Previous: fitness failure of ten mistakes related searches: bodybuilding fitness common sense health Prev 12 next 【 copy address to QQ/MSN buddy 】【 to comment 】【 collection 】【 print 】【 close 】 hot topic user comments view all comments comment content must not exceed 250 words, audit, please consciously abide by the Internet-related policies and regulations.

6, the group interval

This is a relatively rarely pay attention to, but very important elements.

Refers to a group before and after a set period of rest between exercises. This time is actually a non-quantitative, not the 30 seconds or a minute. In practical training, as I age, training of muscles size and physical condition. General is the heart rate to reference. Be careful to limit the rate of recovery heart rate (220-my age) of 50-60% of the time, you can begin the next set of training. (Of course, is the body's normal case) are usually short intervals of 20-40 seconds, 1 minute intervals for medium, 1 half of the above is a longer interval.

7, speed

Means do the exercise movements (including the whole process of ups and downs) speed.

Generally each action in 1 seconds following outbreaks of speed is quick, 1-2 seconds to medium speed, more than 3 seconds to slow speed. Bodybuilding training generally use uniform, slow and medium speed. Do the exercises using inertia of various actions, and you put a free falling body actions are wrong.

8. frequency

Exercise frequency is said a few times a week.

According to the different training levels, exercise frequency is not the same. Usually the beginner 3 times/week, medium-level practitioners have to practice every week to 3-4 times, high level athletes can train every day of the season, even 2 times/day. But for a certain muscle groups, the training frequency should not be too hard, and the higher the level, the more times per week. Because experiments show in an intense intensity training after 2-3 days of declining levels of physical function, 3-5 days to revert to the original level, 5-8 days will result in overcompensation! so many high-level athletes are using each muscle group weekly only practice once methods regular training.

(Practice editing: Zhang Li Ling)

Prolactin aerobics to baby more natural nutrition

L. stand against a wall edges, lift the arms as far as possible to stretch and gently lay down their arms.

Note that the heel is not lifted.

2. hands into fists, right hand turns to blow out, when a hand back back in a Flash, the breast area will feel particularly urgent, help to smooth the milk.

3. the two arms to the left and right shoulder into bed with a line to fixed unmoveable, then swing arm, neck joint.

4. the left hand and right hand bend back in front, the right hand on the left hand lift arm, lumbar back stroke of the pen, then from the right hand raised his head back, again and again.

(Practice editing: Liu Haibo)

Increase in male sexual performance of exercises

This set may exercise in the cavernous muscle men of simple Yang exercises, daily exercise 20 to 30 minutes, on a regular basis, for increased male sexual ability will be useful.

You can use flexible spring assisted with reinforced thigh muscle hip of choke, or you can not rely on secondary sites at home on their own practice.

To exercise the cavernous muscle, can leverage the Flex-Spring-assisted with reinforced thigh muscle hip of choke, Alternatively, you can not rely on secondary sites at home on their own practice.

Practices:

1. sit in Pouffe, feet spread his hands on the knee medial reserve, suction, hands clasp to the knees, feet then open force to clamp and apply reverse fight to stay for at least 30 seconds.

2. hands firmly grasp the rear, stools with knees can be placed between a ball or other material support, knees remain a fixed distance, hands, legs hard pressed for continued contraction of medial muscles.

Shen Yang Dong seok said the exercises of the keys to success is, when the movement to the cavernous muscle, the penis will choke feeling, it is important to note that each time you must stay for at least 30 seconds, because if the time is too short will not be able to exercise the muscle strength, and practice long residence time can be gradually extended to minutes, day exercise 20 ~ 30 minutes, the effect of legislation now.

(Practice editing: Liu Haibo)

Shaping the charming curves shoufu aerobics

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: what Chris)

Three group speakers of beautiful shoubi from home start

Hurry up and change the status quo, at home you can always do a shoubi operating in just one week, the arm will subtract the two circle Oh, not to give it a try!

Towel shoubi exercises applicable: arm inside dewlap

Step1: arms firmly grasp both ends of front extension in a towel.

Step2: hands up straight.

Step3: at the same time to the right elbow bent, right hand and pulled and then back to straighten up.

Step 4: place the hands to move to the left side, and repeat the second action.

Misery index: *

Maintenance of degree: * ** *

Safety: * ** **

Final results: ***

Volt and crankshaft drill applicable: arm turns loose

Step1: prone, two palms on the floor, hands and shoulder width.

Step2: legs straight, bend your arms down.

Step3: shoring up again.

Misery index: **

Maintenance of degrees: ***

Safety: * ** **

Final results: **

Circle shoubi exercises applicable: arm fat

Step1: straight forward, two hands and feet and shoulder width.

Step2: hands to draw a circle, draw a circle 20 times.

Step3: and then to draw a circle 20 times.

Misery index: *

Maintenance of degree: * ** *

Safety: * ** **

Final results: ** **

(Practice editing: Liu Haibo)

Aerobics six minutes to release energy.

1, body stretching exercises: body erect, legs apart slightly wider shoulder to shoulder, hands fingers crossed. .First palm down, straight arms, the palm down pressure for 20 seconds; and then held his arms to the head, variable palms up, arms extended upward, for 20 seconds. . 2, upper arm stretching exercise: arms on the move, palms facing, and then bend the elbow as the center. .First, hold your left elbow, right hand, right side stretch for 20 seconds; then change to left hand held onto the right elbow, left side stretch, the same for 20 seconds. . 3, lateral stretching exercise: right hips, left hand stretched upward, and then the body bending to the right side, change sides for 20 seconds. . 4, shoulder and chest expansion exercise: legs apart, tilting down to the level of the upper body, arms and back to back lifting the top, cross fingers, hands, palm down, forced .back stretch for 30 seconds. . 5, leg stretching: legs apart, upper body tilting to the next level, hold on the right side of his left hand around the waist from behind, right hand down along the left leg .pressure for 20 seconds, and then change sides. . 6, abdominal tightening campaign: front of the first sitting in a chair, his hands grasp the chair back on both sides (be sure to pay close attention to and balance), and then his legs as far as possible zhaoqian fang .straight, the last hold up his arms to the heel as anchor Student Groups abdomen, try to keep the body in a straight line, for 30 seconds. . (internship Editor: He Lili) .

IT white U.S. gymnastic noon.

IT workers are likely to suffer from a number of different levels of shoulder muscle pain and other symptoms, if you do not take timely measures, it is easy to cause disease. .Exercise is the following special arrangement for the IT people. .You may wish to try! 1. Deep breath Arm Lift chest, chest, abdominal breathing also offering. .Role: Clear gas, calm nerves, to eliminate brain fatigue . .Head and neck: head and do a complete circuit, alternating positive and negative direction to do. .Repeat several times every two hours. .Shaking his head, alternately nodding to do. .Role: the prevention of cervical spondylosis can play to ease the effect. . 2. Shoulder exercises 1, into a natural standing posture can be, left shoulder first, circling forward, repeat 10 times or so. .Circling forward and then right shoulder, repeat 10 times or so. . 2, lower limb may be standing or sitting, body facing front, one arm held flat to the opposite side, the other arm bent, and under the Pull arm, fingers stretched as far as possible. . role: The thrust of the shoulder ligaments, shoulder and arms to improve blood circulation, thus easing shoulder fatigue. . 3. Waist movement 1, seat, a fixture arrived two toes, hands behind home. .First slowly backwards to the maximum, and then restore breath. . 2, hands backing, from left to right, making the waist around the action. .And then from right to left, so move around the waist. . role: to enhance the flexibility of lower back muscles, but also alleviate lower back fatigue. .. (internship Editor: He Lili) .

Nice Bottom Ten strokes aerobics.

If you are not born beautiful, but very much want to have beautiful Tunxing, it may wish to join our "Nice Bottom club", doing the best bottom of a well-established operation. . one leg squat: left leg straight, right leg Straight Open: arms held flat side, left leg bent and try to squat, then stand up straight. .This action completed at least two groups of 8 (two each of the following actions are completed.) . two knees: forearm support on the ground and the cross. .Hands flat on the forehead, the back parallel to the ground. .Lift one foot firmly on the move, until the knee and hip is a straight line, and the thigh parallel to the ground; and then replaced the legs. .Switch legs and do. . three Squat: separate legs, slightly wider than shoulder width. .Outreach legs, arms held flat intersection squat until thighs are parallel to the ground. .Close as possible to stand and squat when the hip. . four, the first step: leg step forward. .Knees bent, thighs parallel to the ground before the cross, leg straight on the ground. .Hind legs bending angle greater than 90 degrees. .Front leg back, feet close together and standing as close buttocks. .Switch legs to do. . five squat: legs shoulder width apart, put in the back of the neck to lift the bar (which should be more comfortable when selecting lifting and can be repeated 6 to 8 times the weight of .barbell) chest and back straight, knees, squat, to the thigh parallel with the ground. . VI, Gordon steps: the face of high level. .Right leg to board level. .Keep up with his left foot, legs firm, and then withdrew his right foot, left foot now with. .Switch legs to do. . seven, sit Taitun: flat on his back, legs and shoulders supported on the ground. .Hip bend knees to make legs straight on the ground. .Shuangtun Stretch both sides. .Income and elevation hip hip, knee and shoulder to make a bevel. . August / September, squat / front row: feet separated shoulder width, put in the back of the neck to lift the bar back, back straight, squat knees, thighs and .leg 90 degrees. . X. kick: adjust the instrument so that the legs bent 90 degrees. .Diego foot pedal force, and then slowly moves back to the beginning. . (internship Editor: He Lili) .

Young girl's body for gymnastics.

Girls enter puberty, because the rise in estrogen levels, fat accumulation and abnormal fat distribution always changes in the shoulder and neck, waist, abdomen, buttocks and legs and other units to form a rich layer of fat, .signs of change have taken place in particular, gradually revealing feminine rounded, plump body, which is a normal physiological phenomenon. . course, the girl's buttocks, thighs excessive accumulation of fat on the body's curves do have some impact. .To resolve thick thighs, large buttocks is the best way to keep exercising. .Through regular appropriate physical activity, may make these parts of the fat has decreased. . Here I will introduce a more suitable weight loss adolescent girls gymnastics: (1) legs shoulder stand, hands for support. .Arms on the move, bend the upper body forward; and then restored to its original position. .Repeat 10 to 15 times. . (2) prone position, arms along the body away, and soles of the feet stationary. .Swarmed the body, so that the shoulder and abdomen from the mat; and then restored to its original position. .Repeat 10 to 15 times. . (3) supine, legs together, arms along the trunk, put away. .From supine into sitting, and then return to the supine. .Repeat 10 to 15 times (4) the starting position with the former. .Will be held close together and lay down on the legs. .Repeat 10 to 15 times. . (5) the starting position with the former. .Legs on the move to do a bike action. .Push each leg 15 to 20 times. . (6) knees, hands for support. .Sitting on the right side of the mat, his arms into the left side, and then return to its original position. .Change - a position to do the same. .Repeat for each position 15 to 20 times. . (7) supine, legs together, arms straight up. .Lift torso and legs, toes to hands conflict. .Repeat 10 to 15 times. . (8) side walls standing, one hand on the wall flush with the shoulder. .Swing around a straight leg, and then for a position, so the other leg do the same. .Swing each leg 10 to 15 times. . (9) the starting position with the former. .The knee straight one leg forward, then to the side of the extension, for a gesture to the other leg do the same. .Repeat each leg 10 to 15 times. . (10) squat squat and move around the room, l ~ 3 minutes. . effectiveness of the role: diet fitness, especially for girls who want to maintain effective physical beauty. . Description: when doing the above exercise exertion as far as possible all the muscle tension. .Note, however, the pulse should be controlled at 80 to 150 times per minute between. . experts believe that long-distance running, swimming and other sports ideal, velocity should not be too fast, and the longer exercise time can be appropriate to exercise 30 minutes a day or so. .Prolonged low-intensity sports, body fat oxidation mainly by the supply of energy, so it is weight loss. . during physical exercise, if you can choose to do straight leg to stand before the move, lateral move straight legs, straight legs after the move, after the prone position with straight legs held flat etc, and will increase obesity. . reduce the female buttocks fat accumulation, also used massage methods, that is, rubbing the buttocks with the thumb and hip stripes on both sides of the depression at the center, which is the site of the bladder meridian; massage intensity can be slightly .have stronger by forcing stimulate beneficial in reducing fat accumulation. . followed by kneading hands and fingers can be used back of the thigh muscles, and top-down repeatedly rubbing the palms pressed the buttocks muscles, a long time, too, receive change Buttocks for the best bottom of the good effect. . In addition, the Buttocks If the use of women standing, sitting or supine opportunities, often do anal levator ani contraction clip leg movements while doing the hip with aerobics, weight loss best bottom is better, .obese girls try. . (internship Editor: He Lili) .

Shoufu aerobics

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

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.

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.

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.

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.

(Practice editing: what Chris)