Slimming gymnastics

Morning exercises every day, not only can make exhilarating places to get learning and keeping fit and in shape, eliminate excess fat.

But if you want to see remarkable results, an important condition is to "stick".

Body back stretch

Standing on the lift arms, like stretching, but to increase substantially.

As lying in bed, available above the grasping head swung (or two arm down your side of the bed), one leg loop (or the legs at the same time) straight knee upward lift leg. Lift leg slightly faster, slower decline. Do 20 a 30 times.

Efficacy: reduce abdominal fat, strengthen abdominal muscle, and increase the elasticity of the abdominal muscles.

Back Bare buttocks

Lay on the bed, the knees, the knees are close to each other, feet hip width apart slightly better than the two-arm extension (hands down) on the body side.

Separate the two legs, body weight to shoulder to shoulder support, inspiratory pause Bare buttocks,. Exhale slowly down the buttocks, the restore. Repeat the exercise for more than 20 times.

Effect: reduces the waist, hip fat and fat, waist, hips muscle enhancement, strong lumbar gushen.

(Practice editing: what Chris)

Ml stretching exercises

We all know that exercise to lose weight, but when you start the exercise to lose weight, be sure to follow the individual's physical ability, to select the best exercise for strength, has just introduced, you can select more relaxed movement, such as: the soft parade, and other physical enhancement, then slowly strengthening exercises, and whether it is done before any movement, be sure to start with stretching exercises to soft body.

Systemic of stretching, breathing, hands, feet, an extension to the opposite direction, can help you stretch the rigid body muscles, especially when you work in sedentary, long standing and muscular stiffness, tired, you can use stretching exercises, to relax tense body and mind, even if the Chair cannot get up, you can also extend the body up, down, to achieve the same effect.

Systemic of stretching exercise, not only can a soft body, and beautify the efficacy of whole-body curve, sooner or later as long as the use of a minute, you can easily reach the ML objectives Oh!

Preparatory actions:

Body lying on the floor, feet slightly open and shoulder width, extending the arm up, his hands natural relax on both sides of the head.

Step 1:

Side suction, the toe down pressure, while the arm upward stretch.

Step 2:

Breathes, and then relax the body, back to the preparatory action.

Implementation method:

Repeat stretches actions 10 times.

(Practice editing: what Chris)

Enjoy the water aerobics exercise

Swimming, aerobics, almost white collar are most commonly after work, the most fashionable casual way.

Back in the day at the Office, while another big heat, the air conditioning room work all day, than the Sun to sweat a lot of people are lucky, but the body has always had a drop of tired, because in addition to sit at a computer that never see the end of the data, even the simple movement is a stolen relax, which also dare to have weight loss, body sculpting the bodybuilders and wishful thinking.

However, now after work you should find a soothing place to completely relax, good to this away summer stay is also worth remembering things.

Water gymnastics maybe.

Do water aerobics to stand on the waist or shoulder-deep in water, in the same rhythm of aerobics music accompaniment, this is very simple, very flexible, aerobics, a bit like a puppet as clumsy.

Later, after listening to an aerobics instructor, in fact, people do aerobics in water than on flat land with 6 times more power, this is mainly because the great water buoyancy, people in the water by gravity almost zero, so the water activity of disruption are essentially air 800 times so that, in the water do aerobics course difficult than on land.

However, because the water of the thermal resistance is 28 times that of the air, a person in the water movement in 20 minutes to consume calories is the equivalent of the same intensity in the Plains on the movement of one hour.

So, do aerobics in water, but is really a good weight loss, body sculpting, as for those who do not love movement of fat people, above all it can to achieve a multiplier effect.

According to Choi, stresses, water aerobics and the most prominent feature is the combination of the two swimming and Aerobics exercise's advantages compared with swimming, water aerobics and strength training to 20% to 30%.

Water aerobics is targeted, "If you push forward with hands on exercises in the water, your chest; if hand backward water skiing, you can exercise your back; if you do vigorous exercise, plastic, straining the muscles; if you do a fast moving, you can lose weight.

So, do water aerobics is in practice, practice are encouraged and coach to communicate, to determine the training objectives to coach you targeted training.

"In every new members to the water Fitness Fitness Center, progress before Fitness Manager karen fleming will be so advised.

Find a personal coach in water

In addition, it's important to note that the water aerobics exercise time should normally be chosen before or after the conclusion of the work, at least on an empty stomach one hour or so.

And water aerobics is not a place where water can do, if not a "General site conditions", in the common swimming pool and the family in the tub is not appropriate to do this sport.

Therefore, it is best to practice water aerobics or select specific fitness centre.

It is understood that, at present, Beijing opened the water aerobics courses in the gym or Club is mainly concentrated in the CBD traders circle, near the hotel, Office building or, which is located in the East, near the progress fitness centre can be considered a more professional, it almost to every Member is equipped with a professional private water fitness instructors.

(Practice editing: Tran Hung Wong)

Girls figure beauty how to exercise

Puberty in girls, good basic training, weight increased significantly.

Liver basin development maturing cardiovascular and locomotor organ development is relatively slow. Performance for the shoulder straps, chest, lung capacity is small, the muscular contraction ability and endurance is low, the trunk and limbs and organs development imbalances.

Due to the influence of hormone feedback, people become not so placid, psychological manifestations: self-esteem, beauty is very sensitive to changes in shape and eager to get beautiful shape, but you cannot become a fantasy lishi, to get a beautiful body, only serious conduct physical exercise.

Teenage body exercises primarily chest, back, thighs and buttocks exercise.

The introduces some practical tips for physique workout.

Chest exercises:

1, knees, arms and direct support.

Down to do Flex arm movements until the Chin and chest touch. To the attention of the hip flexor arm not later cited, body weight in your hand, arm support weight, still for a moment, 8-10 times.

2. back up the underground, do your actions.

To limit the still for a moment. Note that when your head and not buttocks off the ground. Repeat do 6-8 times.

3, knees, upper body upright, with both hands in prayer in front of him.

Push firmly with both hands, do battle against each other. Note that the elbow, forearm shall become "a" glyph, tall, with deep breathing. Make 8-10 times. Back exercises: sit up, 6-8 times. Do note that tall and straight. Leg of zigzag directly affect beauty body and too thick, too thin, not too thick or too small and the leg may be methods of exercise: wall stand straight, double Delt, palm facing the wall, and then in the leg lift-front waist height, and then move to the right swing, restored. Repeat 6 times, attention, leg lift pendulum always knees when you want to straighten.

At the insist on these exercises, you should do some walking, running, jumping, physical wave movement and flexibility exercises, exercises with fully, plastic body shape.

Hard work pays off, as long as the orderly lights into, upholding the exercise, one or two months after the mirror, you will expose the satisfied smile.

(Practice editing: Tran Hung Wong)

Teach you how to do beautiful supermodel legs exercise.

<P> Some people may say are very busy and usually it is not free to participate in a variety of fitness classes, in fact, in the busy schedule, anytime, anywhere exercise and maintenance, bed, sofa, bathroom, anywhere the United States .leg Holy Land. .Do not believe it, let us follow the Taiwanese model Chen Sixuan to learn Leg exercise it. .</ P> <P> teacher file: </ P> <P> Height 176 cm, leg length 113 cm of Chen Sixuan proportion of body known as the best Taiwan model, she's a pair of slender legs, especially outstanding. .Daily movement of hips and legs to do for her is very important. .Chen Sixuan, that exercise does not need to sweat or equipment used in professional venues to be valid, in fact, "your body" is the best fitness equipment. .Appears to ease the movement, not only will not keep out the scary muscle, and can be easily done anytime, anywhere. .</ P> <P> 1. Basic Kung Fu: let all the L-shaped legs and relax </ P> <P> regardless of model or the beauty of a woman, wearing high heels to go home after completion must let the legs relax .promote blood circulation, it will not let his legs swollen, legs, or radish into elephant legs girls. .Can not walk too much, tired legs, even if the general wear flat shoes or shoes, but also with the following methods appropriate to relax. .</ P> <P> A. padded around the house in the bed or against the wall, lying in cushion, or bed. .</ P> <P> B. the legs straight, inclined at 60 degrees angle of heel easily invert the two on the wall, so that the blood backflow. .</ P> <P> C. After a few minutes warm legs will feel very comfortable, until the time when white feet quickly (time is different for each person, subject to their own feelings) came alive again down. .D. rest a minute and then repeat the above action can be one or two. .</ P> <P> 2. Advanced Kung Fu: front thigh shaping </ P> <P> front thigh if the exercise goes, the visual effect will be very three-dimensional, can be thick thigh women think .The problems resolved completely. .</ P> <P> A. The opening of the legs, two feet and shoulder width, and showed the status of the small toe. .</ P> <P> B. upper body and waist should be straight, knees bent gradually began to take shape was a half squat, the leg was 45 degrees with the ground when stopped for 5 seconds. .Then you can feel the front thigh muscle is hard. .</ P> <P> C. and then slowly straighten knees, return to the standing of the state. .Process, hands down naturally relaxed on it. .</ P> <P> D. The action was repeated after 10 to 15 following a break, and then proceed to the next group. .</ P> <P> E. do once or twice a day is recommended. .</ P> <P> 3. Quick Kung Fu: lateral thigh shaping </ P> <P> women are not like to wear jeans or mini skirt, because the lateral thigh and let the lower body lines, large loose completely destroyed, .want to battle the original graceful confidence and mood, moment to be completely defeated. .To do this simple exercise every day can make you out to the large lateral thigh nightmare. .</ P> <P> A. lie down in bed or cushion, </ P> <P> body was a horizontal line. .First placed in the left elbow and body position parallel to support the entire body side, the right hand is placed on the chest to relax before bed can be. .</ P> <P> B. to the right leg straight and try to lift up and then carried to the highest point they can still maintain two to three seconds. .</ P> <P> C. Slowly raise the right leg straight down, repeat the above action the next 10 to 15 after the break, and then the next. .To do once or twice a day is recommended. .</ P> <P> D. cf right leg, left leg and practitioners of the procedure. .</ P> <P> 4. Double Effect Kung Fu: Nice Bottom and back of the thigh shaping combo </ P> <P> fullness is not necessarily the desire of every woman, but pretty sure that every woman's buttocks .dream. .The back of the thigh is the leg is often the least movement to the place, even in walking, are rarely exercise to this site. .Therefore, and it becomes necessary and relevant movement is particularly important. .The following exercise to introduce the magic that can help you sculpture back of the thigh, and hip with a good way to tight. .</ P> <P> A. upper body straight, lower body was lunge, right knee bent at 90 degrees first, left leg straight homeopathy. .</ P> <P> B. hands supporting the ground, maintain the bow, and to force the buttocks, back of right leg muscle when it is relaxation, straight left leg is the front side of the muscle is relaxing. .To maintain the lunge position, after 5 to 10 seconds, relax the body stand up straight. .</ P> <P> C. Repeat 10 to 15 times the action, take a break and then the next. .</ P> <P> D. The back of his left leg and left hip muscle of Discipline steps and so on. .Recommended to do once or twice a day. .</ P> <P> 5. Lazy effort: thin thighs crash course </ P> <P> within two weeks if you must wear a mini skirt or shorts and sports a small, party election battle queen, but look for the thigh .up slightly fat, out of proportion to the headache, then do not worry, there is a post effective within two weeks of "quick fixes", so you set off the day confident, bright, and as long as Tangzhe movement on the line. .</ P> <P> A. Lie on your back with your legs straight and lift, and the bed 90 degrees. .Slowly as possible with your legs in the air like a scissors-like open, for 5 seconds, then the legs closed, do it the next 10 to 15. .To do once or twice a day. .</ P> <P> B. lying on his side and propped straight body with the left hand, right hand you can relax, the first train the right thigh. .The entire right leg straight, try to lift up, carried to the highest point, the stop for 5 seconds and then slowly back into the left leg. .Done under continuous 10 to 15. .To do once or twice a day. .Discipline the same way the left leg cf. .</ P> <P> C. lying down, lift with your legs straight and close together, and the bed 45 degrees. .A step further with, the legs in the air like a pair of scissors as open as possible after stopping for 5 seconds, then the legs closed, do it the next 10 to 15. .To do once or twice a day. .</ P> <P> note that the campaign must do every day, can not be lazy and will have results. .</ P> <P align=right> (internship Editor: Chen Xingdi) </ P>.

Which weight loss aerobics Xiangshou which to lean.

<P> Movement is an integral part of weight loss. .To healthy weight loss, you should choose a sport, and perseverance. .Xiaobian to introduce you to the following stovepipe, thin waist, abdomen, hips aerobics for the site you want to do to improve the sport, where Xiangshou where to lean. .</ P> <P> 1. Thin legs sitting on the ground, legs stretched forward, hand on the ground behind, supporting body weight. .Put a scroll on the knee, slowly let your knees roll from rolled ankles, knees and then rolled, </ P> <P> 2. Hamstring sit down, his left leg on the reel .on the right knee bent, hands behind on the ground, supporting the body </ P> <P> (a). .Scroll scroll and let it roll from knee hip location, </ P> <P> (b). .For leg exercises. .</ P> <P> 3. Quadriceps </ P> <P> face down, the scroll on the hip position </ P> <P> (a). .Leaned his left leg, with the left leg for support, </ P> <P> (b). .To scroll between the knee and hip roll, as shown in (c). .For leg exercises. .</ P> <P> 4. Back </ P> <P> sit on the floor, roll behind him, hands intertwined behind her head, upper body lean back, lying on the reel </ P> <P> (a ..) .Contraction of abdominal and buttocks, and slowly roll scroll </ P> <P> 5. Leg lateral </ P> <P> lie down on the ground, roll on the left hip following </ P> <P> (a ..) .Tightening the abdomen and buttocks, the body to maintain balance, and slowly rolled from the hip to roll the knees </ P> <P> (b). .Repeat for the other side. .</ P> <P> 6. Shoulder and side of the trunk </ P> <P> lie down on the left, scroll on the armpits </ P> <P> (a), tied the abdomen and hips, keeping the body .balance, slowly let scroll bar below the ribs from the pipe armpit </ P> <P> (b). .Repeat for the other side. .</ P> <P> 7. Buttocks </ P> <P> sitting on the reel, his left leg on the right knee, the body weight on the left hip, hand on the ground to support the body weight. .Slowly roll to roll in the buttocks. .For the side of practice. .</ P> <P align=right> (internship Editor: He Lili) </ P>.

Graceful exercise for all rolling off the dewlap

The ball is a joy, freedom of movement, particularly suitable for long-term sit in offices, buttocks and legs fat accumulation of serious crowd and convalescence of maternal, upholding the exercise could drive away waist and abdomen of small excrescences, recovery of exquisite curves for women.

Today we invited to professional coaches, to introduce a set of perfect shape of the sculpture feminine movement ball drills.

Elegant and slim body not asthma

The ball is a new, interesting and special physical fitness and sports.

It is suitable for all training, especially for spinal and pelvic exercise, fitness ball has good injury recovery and rehabilitation. Fitness ball in exercise safer, but also can improve one's flexibility, strength, balance, posture, heart and lung function.

The ball-exercise balls, generally harmless PVC materials, diameter 60-70 cm, internal as hollow structure, the ball can withstand high pressures up to 300 kg.

Improved toughness and balance

The ball's main role is to balance capacity, enhancing training on muscle control capacity, enhance the body's flexibility and coordination.

In General, more than 20 years, the lack of strength training of people each year and a half pound of muscle evaporation, but muscles disappear not only affects the power, but also leads to overweight.

The fitness ball joined the bodybuilders action, for example lying held up and sit up, requiring more balance to stabilize the body, but it will increase the strength.

Stretching exercises for the maintenance of healthy and vibrant life is very important, most people think that strength training and flexibility training not can co-exist, in fact, they should be mutually reinforcing, so regular stretching exercise not only can prevent muscle soreness injuries, physical and mental relaxation will be promoted.

It is worth mentioning that the ball exercises also has a massage effect.

To play upon the ball, hold the balance is the key, this involves control "balance muscle" is also a core part of the body's control, the connection to the upper body and lower body's waist line area is the core.

Slender jade arm to demonstrate a woman's charm and enchanting

Location: arms, back,

Shoulder and arm of lines in the best position to show women smell, in the exercise of nature cannot fall on them.

The weight of the ball but one kilogram, it raised the freedom to play is on the arm and shoulder strength test.

Arm stretching training

Keep the body upright, feet spread, will be playing his head, hands the ball to swing to the right of the body, to press down on the ball, the left hand to head bent.

Keep the number of seconds to restore the previous pose for edges.

Responsible editor: Peng Road King