Weight loss guide only 15 minutes easy calisthenics

Every day thinking about losing weight, but the call tip of Lawton let you focus more time to go to the gym.

Now there is a quite popular in the United States by simple calisthenics, as long as your favorite bed and spend 15 minutes, gentle and graceful body?? Is no longer a dream!

Lumbar abdominal exercises

1. flat-lying in bed, legs, knees bent are close to each other, but two foot cannot ground with his hands behind.

2. use of abdominal muscle strength lifting the upper body, twist to the left leg direction.

3, return to starting position, the upper body with the legs.

4. go back to step 1, lift the upper body, turns to the right leg.

5. return to the starting position, according to the left, middle, and right order duplicate copies of the movement 25 times.

Note: If you have an arm and neck pain, your action is wrong.

Remember, be sure to use the abdominal muscles stimulate the body. In addition, when you lie down, shoulders do not touch the ground, or else not to exercise the role of the waist and abdomen.

Shoulder exercises

1, upright, feet apart slightly wider than the hips, knees slightly.

Your eyes look directly at the front, back straight. Hands of a two-pound ball or other object, such as to put in the buttocks.

2, right on the ball, his arms straightening, lifting the ball in the Head Office of the incoming left-handed.

3, double down, butt, start up and passing the action.

Arms maneuver looks like rotating windmills.

4, repeated 20 times passing action.

Actions to slow, and not to rely upon.

Note: do not rely on the wrists to passing, arm, back and neck are straight, so that you can naturally pass instead of the ball.

Leg exercises

1, stuck to the wall sit down, back straight, foot stick.

Armed with a root weight 16 pounds of fitness club in the thigh, knee about three inches.

2. lift your heels off the bed, while your hands firmly push fitness bar.

3. Repeat this action to 25 times.

Thigh exercises

1, upright, feet hip-width apart and.

Right knee bent, the upper pitching, ten fingers finger on the floor. Left leg straightened, the backward movement of the 12-inch, left toe out.

2, left leg trying to stay in, the top 5 seconds, and then drop the left leg, right leg to do the same action.

Group actions do 25 times.

Note: the toe will try to ectropion, not buttocks to twist the most thigh dewlap.

(Practice editing: Tran Hung Wong)