White-collar men's gymnastics

Flexor arm movement: the phone book, and so a certain weight of things into her purse, then hand hold package handle and repeated it to bend the arm of forms, starting from the waist, mentioned the shoulder alternating left and right arm, back and forth to do 30 times.

This movement can be effective in stimulating the biceps, make it sturdy developed.

Bent arm exercises can exercise your upper body, say goodbye to single book, thin upper body, and do a get strong arms and generous chest.

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 movement around the 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 movement of the handheld for proper bending the weight of the bag, hand in hand on the 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.

Lower body training: want tighter, thigh, buttocks and energetic, creating an ideal lower body, please do the following:

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

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

(Practice editing: what Chris)