Alice's simple to change the hip aerobics.

<P Align=center> </ P> <P> 1, the side stand at attention on one side of the chair, one hand on the back of a chair in one hand and pinch the waist, the body should be upright, rise, abdomen, legs can do the starting position and .do not close and together. .</ P> <P> 2, the upper body to maintain this position, kick the chair from the outside of a leg, the legs 45 degrees from the big generous, remember to maintain balance. .</ P> <P> 3, upper body continues to hold the position for Oh! Forward again after the kick in the leg swing, the line should be allowed to swing legs were straight, not deviated from the straight left and right. .Back kick to kick their maximum, before they can fully exercise the muscles of the buttocks. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P> <P align=center> Click here for more exciting content </ P>.

DIY Exercise eliminate fat men.

<CENTER> </ CENTER> <P> men's extra baggage, not easy to find, and often practice the following "standard" weight loss exercises, you can prevent the further development of obesity: </ P> <P> 1. Puppet Action: Exercise and upper arm .waist and abdomen </ P> <P> upright, feet apart, arms held flat side, elbows slightly bent. .Left fingers up, down right mean, while the body to the left. .Then turn right hand up, left hand down to turn, while the body to the right and so forth. .Time: 30 seconds. .</ P> <P> 2. Knees squat: a strong back, buttocks into the legs. .</ P> <P> feet apart, knees slightly bent, tighten the abdominal and gluteal muscle. .Slowly squat knees, to the lowest point to maintain this position for 2 seconds, then stand up to the starting position. .Repeated 5 times. .The whole process: 30 seconds. .</ P> <P> 3. Incline control: exercise calf muscles, improve flexibility of the legs </ P> <P> (1) feet apart, legs straight, hands naturally affixed to the buttocks. .Back straight, bend forward from the hip joints. .Maintain this position from 1 to 15. .</ P> <P> (2) further pike, two hands, calf. .Keeping legs straight, do not hug the knees, and suddenly tried to touch the ground. .Maintain this position from 1 to 10. .The whole process time: 30 seconds. .</ P> <P> 4. Lateral leg lift: regulation of hip </ P> <P> (1) Start position: his hands, the right knee knees, his left leg to the side straight. .</ P> <P> (2) lift the left leg straight down and do 4 times. .Do the right leg. .Repeated practice of each leg 2 times. .The whole process of 30 seconds. .</ P> <P> 5. Backward kicks: Exercise the buttocks, thighs, abdomen and upper back </ P> <P> (1) arm stays in the hands, knees. .Bow. .Left knee to the tip movement. .</ P> <P> (2) and then rise, while his left leg above the kick back, and can reach a comfortable level. .Turn to the tip of the nose leg movement, and then again after the top of the kick. .Repeated 12 times. .Right leg do the same action. .The whole process time: 30 seconds. .</ P> <P> 6. Lateral stretching: to improve the thigh contour </ P> <P> (1) right hand and forearm to support the body, right side. .Left foot on the ground in front of the right leg. .</ P> <P> (2) lift the right leg 15 times. .For one side do. .The whole process time: 30 seconds. .</ P> <P> 7. The air pedal: exercise the leg, so that the abdomen flat </ P> <P> supine, the lower back, the elbow support the body, right leg bent toward the chest exercise, then reached into his .legs, 15 cm from the ground to maintain high, while his left leg bent toward the chest movement. .Do not extrados, and so continuously alternating flexion and extension, as the pedal bike. .The whole process time: 30 seconds. .</ P> <P> 8. Back on the arch: to improve abdominal contour, so that the waist in a curve </ P> <P> (1) supine, knees, both feet firmly on the ground. .Hands after the first set. .</ P> <P> (2) lower back arches upward to maintain this position for 2 seconds, then flat, close to the ground 4 seconds and repeat 5 times. .The whole process time: 30 seconds. .</ P> <P align=right> (internship Editor: Lung Wai Kuen) </ P> <P> 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 </ P>.

Japan's most popular weight loss exercise drills

That like to play volleyball and do this kind of been a lot of Japan artists sought after by downsizing with exercises, is not to worry about diet and stay slim because!

The first section body exercises:

Each group make 20 times.

After the thin strip overlap the hands in front of him to bed, both sides try to stretch.

The second section of the American leg exercises:

Each group made 15 times.

The left leg to the body taken half a step ahead, stretched straight. Hands will downsizing with left foot through the lift, arm and backward tilting body, stretch the left leg, do 15 after changing the right leg.

Section III Shoubi exercises:

Each group made 15 times.

Hand pulled slimming belt, another arm strength stretch stretching, stretching after heat exchanger arm 15 times.

Section IV: American back exercises

Each group made 18 times.

The whole slimming belt stretched behind, wrung ends, arms open to completely encircle for once.

Section v, thin waist exercises:

Each group make 20 times.

The whole slimming belt at the foot of the end step on it and the other end to hold in your hand. Both try to correct scoliosis to exercise both sides of the waist muscles, do 20 times each side.

(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]

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Overcome the obstacles of 10 mental disorder

Chest exercises 6 rules and plastic steel breast muscle

Practical exercises to get rid of the bucket back office

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), 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: Liu Haibo)

Four steps to achieve meixiong effect

Recently found a breast enhancement meixiong fucked, hair up to share with you, is not very difficult, simple, four actions.

Recommends that each action does five to ten times, four actions done as a group, you can do every day for three to five groups. Of course, if the menstrual period, we often say the best time of breast enhancement do this and then tie fengxiongcao diet or other means, the effect of breast enhancement meixiong will be good, OK, it'll take a look at this simple 4-step breast enhancement meixiong exercises.

Action, first of all hands are close to each other in the chest below (note that the entire chest in the Palm of the hand in OH), then the middle finger light pressure between two chest, back and sides of the whole Palm of the hand to pull up the chest, while in the armpit light pressure.

Action II, first raised his left arm, then right hand holding the arm from the elbow down to the chest down.

Then change hands repeat this action.

Action III, first left hand on the left below the edge of the ramp, then use the right hand upward in the promotion of the chest.

Note in advance, to use the thumbs down the side of the Palm of your stomach. Then change hands repeat this action.

Action 4, as using your index finger and middle finger, slightly hard edge, let the chest press, chest to relax.

Note in the press, the intensity control can feel slightly sour.

(Practice editing: Liu Haibo)

Waist aerobics slim magic

Rotary lumbar feet shoulder width apart and stand, two Palm grip straighten, leaning forward 90 ° and then slowly into the roll over 90 ° backwards as far as possible less than 120 °, then slowly through the other side of the roll to the forward position.

Clockwise counterclockwise direction the 3 rings.

Flexor lumbar flexion sat legs close together when the bed head touches the knees.

Flexor is prone bed, hands hold up to the upper body, as far as possible, so that the upper body and legs nearly 90 ° angle. When the lateral flexion and feet shoulder width apart, left standing cleaved down to the lower leg left thigh, right again. Be careful not to bend forward. 5.

Twist the lumbar back on the bed, hands side flat stretch and body is cross-shaped, with belt driven side of the hand to touch the other hand, as waist snap bed.

All five times. And then hands pillow behind, tuck right leg below the knee to touch the left side of the bed, as waist snap bed surface, the left leg. All five times.

Rotary lumbar feet shoulder width apart and stand, two Palm grip straighten, leaning forward 90 ° and then slowly into the roll over 90 ° backwards as far as possible less than 120 °, then slowly through the other side of the roll to the forward position.

Clockwise counterclockwise direction the 3 rings.

Do note the waist aerobics, digging through slow, gradual, haste or action violent but. twist flashing

(Practice editing: what Chris)

The morning five minutes of aerobics do ml

<P> You sleep with good intentions, you want to get up when the sun rises out for a walk. .However, it rings, you press out the clock, to go to sleep. .The next thing you know, your walk time to be robbed of your sleep. .</ P> <P> as soon as possible to allow you to enter a good state, in bed doing a little stretch. .It can help you relax your muscles, let your blood flow even more smoothly. .</ P> <P> it allows you to stay awhile longer in bed, then get up. .This branch will cost you 5 minutes. .These movements can feel comfortable, better start a new day. .</ P> <P> knee by chest movement </ P> <P> lying in bed on his back, legs straight, lift the left leg, with your hands grasp the back of the thigh. .Gently pull your knees to your chest, back and thighs until you feel a slight stretch. .Hold for 5 to 10 seconds. .</ P> <P> Do not let your hands, lift up your head, lift your forehead to your knees. .And then to keep 5 to 10 seconds, then slowly return to starting position. .Re doing for your left leg. .Each leg 3 times. .</ P> <P> tuck Sports </ P> <P> your knees toward your chest, put your arms around the thigh. .Hold this position for 5 to 10 seconds. .Then do not let go of your arm, raised his head, lift your forehead to your knees, keep this position for 5 to 10 seconds, then slowly relax, do 3 times. .</ P> <P> spinal twist </ P> <P> lying in bed on his back, knees bent, feet flat on the bed, arms outstretched at your sides. .Slowly let your knees to your left, while the eyes look to your right, try to make yourself feel comfortable, let your shoulders on the bed, on the part of the body to relax, to maintain this action 5-10 seconds .minutes, then slowly return to starting position. .For the right to re-do 3 times on each side of the body. .</ P> <P> cat-type stretching exercises </ P> <P> knees, hands and stays. .Pull your belly to your spine, head down, the body into a circle. .Hold for 3 times a deep breath. .Slowly relax, put your belly to the ground, arch your back, head up, eyes to the ceiling. .Maintain this action, 3 times a deep breath, and then return to the starting position. .3 times. .</ P> <P> each person's eating habits, patterns of life history and other weight loss will affect the effectiveness of any product. .Remind you! Unscientific use, not enough stamina, not identify the most suitable body to lose weight will cause the reasons for unsuccessful weight loss. .</ P> <P align=right> (internship Editor: He Lili) </ P>.

The computer will do us gymnastics meimei

A: the ten fingers and interlocking, meditation, deep breath Ning God breathed a sigh of relief.

B: the arm to straighten, breathes, forced out.

Repeat 3-4 times.

C: left hand Palm down, right thumb and hold the left wrist, with the remaining four means left thumb to push that breathes.

Repeat several times, and then changed hands again.

D: left hand palm facing up and the fingers are straight, the little finger to push that breathes.

Rotation of the wrist, clockwise and anticlockwise rotation every 5-10 times.

Will his hands up and down and relax.

Neck and shoulder movement

1, 10 means the handshake on the brain, the weight on the hands and arms, will head to the neck stretched under pressure, take a deep breath 5 times.

2, the right hand on the left ear, gently hook, let the right head inclination, breathe deeply 5 times, repeat a few times after Swap left hand exercise.

3. slowly rotate neck, clockwise, counter-clockwise by 5 times.

4. improve the shoulders, breathes and down repeat 4-5 times.

5. shake shoulder, back, forward, 5 5 times.

6. face look right below the repeating after 3-5 times, then reverse direction.

7. relax sitting, arm vertically placed on the knee, and C'mon, two alternating motion 3-5 times.

Lift the legs bent, with parallel proceedings, put down the 5 time, can make you feel more comfortable.

Clockwise and anticlockwise rotation ankle the 10th.

The toes are close to each other, bent up, straight down alternating do 5 times.

Feet flat on the ground and then swapping 3Minutes feet, 20-30 times.

Hand and facial movements

1, with the fingertips and hold down SHIFT, and the top of the head (touch).

2, with finger gently massage by the temples to the lower jaw.

3. squeeze the finger and thumb on the eyelids, pulling and repeated multiple times.

4, along the cheek bone massage eyes everywhere.

Beside the nostrils to massage to the lower jaw, then back to the origin. Along the lower jaw down massage. Rotate the lower jaw is about 5 times. The Palm of the hand holding the nose to make a circular motion, 5 times in each direction. Squeeze the ear bone up, down, pull the 3 times, and then forward, backward rotation 3 times each.

(Practice editing: what Chris)

Teach you fashion Sweden aerobics

Nowadays, in Europe and the United States is a popular origins in ancient Greece "aerobics" Sweden, specific training methods are as follows:

Abdominal exercise

1. sit on his hands and lateral bracing, straighten the legs and remove.

First legs straightening, lifting, as far as possible on the left shoulder; and then the legs and back, and then lift, try to rely on the right shoulder. Such a practice, not only exercise the abdominal muscles, but also to prevent accumulation of abdominal fat.

2. the knees, back, shoulder and elbow hand reset.

Sit up, lay flat, so repeated 20 times, you can do to prevent abdominal muscle relaxation, the abdominal muscles. To reduce abdominal fat, the results are obvious.

Back campaign

1. supine, whole body straightening.

Flexor left leg, hold the left knee, the previous amount to touch knees, then back to the place. The next change in the right leg, doing the same action, so do 20 times over. This action will prevent or correct spinal deformation and may exercise the back muscles and ligaments.

2. hold the hands guizi, shoufu, camponotus, bow, the body into a bridge-like, back muscles tensed and relaxed, so do 20 times over.

This exercise can heal back pain, and may exercise the back muscles.

Waist movement

1. stand upright, legs straight, bend forward, hands touch the ground, and then lift into the upright posture, repeatedly do 20 times.

This action enables the flexible, reduce the waist, the waist fat, promote systemic blood circulation.

2. the separation of two leg and shoulder width, arms around Delt, bend over to the left to the right, then, do so repeatedly bend over 15 times.

This action can exercise the waist muscles, keep the waist and trim.

Leg action

1. the knee squat, the hands touch, left leg stretched out to the side.

To the right foot to rotate the shaft, the em-15 times; then the surface of the left leg, right leg off the ground side out to left foot for axis, ext. 15.

2. the right side of the horizontal, left leg stretched as far as possible, and then put down on the lift, repeatedly do 20 times, and then left lying, lift the right leg.

Usually in the legs inside the muscles most easy relaxation, this action can exercise in the thigh muscle.

(Practice editing: what Chris)