4 U.S. gymnastics to ensure you easily fall fat.

As the saying goes, "autumn, posted qiubiao".

Indeed, after a long and cruel, the cool autumn weather people eat sweet sleep well, fat unknowingly began to accumulate, especially arm, stomach, hips and thighs, and several more are particularly vulnerable to the "meat" of parts of Tibet.

Therefore, experts advise that weight loss is a good idea to start from the autumn.

Try the following tips to easily maneuver, which rejected the annoying "qiubiao" and preventive measure, so as to spring and annoyed.

Get rid of the "butterfly sleeve"

Action a

Essentials: the stand, one hand in bow step before and shore up the same side of the thigh, or hold a chair with one hand and hold dumbbell (available with water bottle instead of mineral water) in the lateral movement of the arm, lower arm back straight, and then forward lateral stretch with arm is around 60-degree angle.

Tips: the movement arm arm clamp body.

Left do 15, a total of 3-4 group to do.

Action II

Essentials: upright, legs natural ones.

Hand, hold dumbbell, arms stuck to the ears, lower arm slowly back down.

Hint: you can do with one hand, or you can do with his hands at the same time.

Keep the head and neck. Left do 15, a total of 3-4 group to do.

Sculpture "small warped buttocks"

Essentials: hands hold, bend knees right leg.

Will focus on the right leg. Left foot hook toe in, the body rear round the draw arc right foot.

Tips: in front of the eyes.

ARC in leg straightened circumstances try to draw, draw high. Left do 15, a total of 3-4 group to do.

Essentials: flat, legs bent.

Waist and hips, physical exertion, up until the body and legs is a bevel. Set up for 10 seconds or so.

Hint: the body in the process of up quite consciously clamping hips.

Total: do 3-4 groups of 15 times.

Not to be "great" below

Action a

Essentials: arms support upper body, legs are close to each other, to the chest.

Then slowly straighten. Your leg legs when breath, breathing when.

Tips: waist not to bow to avoid on the pressure too Ambassador waist was injured.

Leg stretching time to straighten. Total: do 3-4 groups of 15 times.

Essentials: side volume.

Equivalent to do half of sit up, but do not "sit up". Waist with cushions, left, down, back, chest, jaw slightly. Left hand holding the head, left knee as possible into your right hand.

Tips: left do 15, a total of 3-4 group to do.

● Easy to fall into the wrong

1. a feared muscles.

Many girls are afraid of strength exercises are sculptures out of bulging muscles block. As everyone knows, the female hormone determines the female wants to grow muscle is very difficult, moderate strength exercises only sculpture out of beautiful slender lines;

2. only want to a portion of the fat reduction.

For plastic, even if only partial, systemic of aerobic exercise is essential.

3. go on a diet.

"Qiubiao" is likely to eat more relevant, but eat less but does not contribute to the "reduced fat". To eat light, eat healthily is the right one.

● Easy quick tips

First, the frequency of exercise can be adjusted according to each situation, but the above requirements are very basic, strength training is not so easy to tell yourself, then stick to it.

Secondly, the campaign process, the slower the better, but do not slow to a standstill.

Third, can't get rich quick.

Weight, not blind pursuit of heavier is better to avoid injuries; effect, exercise for two weeks, the primary body changes, and stick to three months, to see the obvious effects.

Acquire more ml sushencao, let them take your body superfluous dewlap! come, let the movement is everywhere!

Farewell to "elephant leg"

Action a

Essentials: standing around in bow step.

Right leg at the front, left leg on the back. Slowly push the left leg, to knees almost touches the ground, but don't touch. At this point the two legs of the thigh and lower leg are almost at a 90 degree angle. Right leg knee not over the toe. And then slowly lift. Under pressure again. Hand-bearing (dumbbell, etc), natural droop.

Tips: left do 15, a total of 3-4 group to do.

Essentials: upright, legs apart, a slightly thicker than the shoulders.

Sitting beneath the hips backward, pictured sitting on a Chair. Until the thigh and lower leg at a 90 degree angle. Relax the back straight, shoulders, head-up front.

Tips: do not make the simple "squat movement."

Squat, knee should not exceed the toe. Do not arch your back. Body balance. Left do 15, a total of 3-4 group to do.

(Practice editing: what Chris)