Retractable freely Alice hip pingfu exquisite fuck

Retractable freely of titun article

Titun exercises a

1. the body, posture, working on his knees with his hands open and shoulder width placed ground.

2. move the left knee to chest direction stopped 5 seconds, then slowly to lift (size leg at a 90 degree), pause 5 seconds down.

3. repeat 30 times before changing sides.

Titun fuck 2

1. lie, feet knees, hands and natural plaster and shoulder width.

2. abdominal contraction, buttock lift clamp to stop breathing, 5 seconds after putting down breathes.

3. repeat 30 times.

Rounded upward-hip Tips

1 normal sit as little as possible, multiple standing, can reduce fat deposits in the buttocks.

2 when walking outside except C'mon, don't forget to tighten the hips and stomach.

3 encounters downhill, may wish to take point road.

Due to the ergonomic, downhill walking position, on the sturdy hip is very useful.

4 take the elevator at work, from work on the floor, stairs, movement and abandoned their thin hip, killing two birds with one stone.

Retractable freely pingfu article

Exercise instruments: you need to prepare a more sturdy chair or sofa, a fitness blanket.

Preparation activities: in several action to do this, you need to do before 7 ~ 10 minutes easy aerobic exercises, such as marking, jogging, etc.

1. tornadic

Practice areas: abdominal

1. the body upright, feet apart, the right leg at the front left leg.

Bend elbows, then the arm lift reset and shoulder height.

2, and then left leg to the left front lift and knees until thigh is parallel to the ground, and left shoulder down to the elbows close to the left knee.

3. recover the arms and thighs, back to the start position for the right leg and right arm, repeat the above plus 25 times.

2, turn

Practice areas: abdomen, Spain

1, upper body upright, legs apart; arm parallel to the elevation to the chest, elbows bent and hands down.

2, the body weight of 2/3 to move to the right leg, to right leg as axis, left leg stretched straight, turn to the right side of the upper body.

Note left foot toe, right foot do not move, and at the same time, the arm remains bent posture, placed in the chest.

3, sit up

Practice areas: stomach, back

1, Yang was lying on the fitness blanket legs close together, will lift the legs and feet, on the Chair arm bent, ride together and carried to the chest.

2. slowly raise the upper part, until the elbows touch knees, keep pose for 2 seconds, the upper part and then lay back to fitness blanket, take a deep breath 2 times, then repeat the above plus 20 times.

4, sideways

Practice areas: abdomen, arms muscles

1. lay the carpet in fitness, legs are close to each other, the left foot with the right foot is placed in the left foot.

Flex 2, and then in the left arm, elbow and lower arm with the upper body slightly up, right arm below the bending over.

3. maintain a posture of 5 seconds, then return to the starting position for the right to repeat the action.

(The right to practice editing: longwin)

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