Fitness Exercise

Saturday, January 1, 2011

The morning five minutes of aerobics do ml

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. . 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. . 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. . knee by chest movement 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. . 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. . tuck Sports 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. . spinal twist 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. . cat-type stretching exercises 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. . 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. . (internship Editor: He Lili) .

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)

Thursday, December 30, 2010

Exercise at home easily.

Morning Aerobics bed one, turned around and bent ankle. .People sometimes feel confused, this is a night of sleep without moving the head and neck muscles become rigid, the head of poor blood circulation, resulting in insufficient blood supply to the head. .If lying in bed after waking up the right side of the head to the left turn 8-10 times, but also can relieve dizziness. .At the same time, then 10-20 ankle flexion and extension, can lower extremity open. . two chests. .Sleep reduced the body to take on more bent posture, in bed after waking up his hands crossed over the head stretch Fan Zhang, toes pointed and stretched, in conjunction with deep breathing movements, over and over 4-6 times, help to eliminate .fatigue, speed up awakening. . three supine lateral bending. .Lying in bed, a hand held, with the upper body flexion, leg extension force, left and right lateral bending to do 6-8 times each. . four supine leg flexion and extension. .To do the above action, drowsiness may be reduced, then you can do to lower limb flexion and extension movements. .Practice is one leg bent foot bed, and then the knee straight, so that the knee touches the bed. .Rotate the legs to do 10-15 times. . five, sit on the bed, legs, knees close together. .Then, the leg straight on the move, legs and body into 90 degrees. .Then hard abdominal muscles, legs fall to the tilt angle of 45 degrees, ankles must be bent at right angles to the Achilles tendon to be stretched to maintain this position for a while and then revert to hold positions on the legs, then slowly to do this action. .Repeated 15-20 times. .Conducive to relieve constipation, abdominal muscles strong. . balcony 10 minutes fitness Morning method one morning after the wash is completed, the brain awake, you can with pajamas, slippers, facing south, slightly smiling, double .standing shoulder-width foot, relax the upper body, lower body part of the slightly squat, toes gently grip, eyes overlooking. . Second, head to: the head for the tip, with the idea of mobilizing the head to write the word "longevity." .This word can be written twice, and then the word around the head for a round, first along the direction, then draw 2 circles the opposite direction, the above action should be slow and some, no impatience, but for the sound, for about 2 minutes .. . three chest activities. .The same standing position, legs slightly bent, arms bent forward by the flat on the chest level (palms together fingers forward), down Hanxiong. .Then legs straight, his arms swing back to the Lateral Raise (palms back), head high. .A flexion and extension legs, arms and chest after flexor vibration level one (fist down), then back, for about 1 minute, action, attention to slow, chest will not be too severe, moderate strength. . four pendulum palm. .The same standing position, hands down, palms crossed, palms to the abdomen, then his arms open to the outside, opening the natural range of each in their own suitability for the degree, speed is not done quickly, with open arms immediately after closing arm .so that the two hands back into the cross, for about 1 minute. . five palms round draw. .Two palm relative about 10 cm, to maintain this distance, two palms high and low level with the waistband of his trousers, the equivalent of Chinese medicine said, "with a pulse" high, the two keep their distance from the same palm, and then bring the arm over arm round draw for the sport. .First round draw body slightly to the left, clockwise 20 laps, 20 laps counterclockwise plan, let the body back to face south, along the reverse direction round draw of the 20 laps, and then turn the body to the left, continue as above ., good times or bad direction round draw of the 20 laps, so that a total of 120 round draw circles for about 3 minutes. . six lunge chest method. .One foot in front, one foot in the post, into a bow-like standing position, and then his arms stretched out flat, the palm of the hand grip hollow micro-fist, then opened his arms folded in the chest for movement, action should be slow, to the chest .expansion of the oxygen absorption increases lung capacity increased, while the ankle and lower extremities with the upper two feet of open co-feet one after the flexion and extension movement, the upper and lower extremities and the ankle to get exercise. .Done, about two feet to make another chest exchange activities. .More than 2 minutes. . seven, relax and order and end. .For about one minute. .Is rubbing his hands hot, up and down in the body before and after, especially Zusanli (located in the knee patella, the patellar tendon lateral depression, that is now outside the four-Wang pointed knee) and Yongquan (foot, toe force .bending, the central cavity) rubbing some focus, while also focusing Anrou waist while, for about one minute. . (internship Editor: Lung Wai Kuen) Click here for more exciting content .

Shoufu aerobics, shaping the perfect curve

Keep beautiful figure, in addition to proper diet, exercise more.

Bodybuilding expert to design a middle-aged shoufu aerobics, daily only takes 20 minutes, give a period of time, waist and abdomen becomes thin, and the body more healthy. The following is aboard the popular shoufu bodybuilders morning exercises.

1. arch back campaign

1. prepare the posture: kneeling brace, looked up, back straight.

2. Action: arch back bow, systolic abdominal muscles, and maintain position for 5 seconds, the restore.

Repeatedly do 8 times. Contraction of the abdominal muscles are mouth breath, nasal breathing during a restore.

Second, the lateral flexion exercise

1. prepare the posture: legs crossed in upright position, hands on lateral ground.

2. Action: left hand to slide out, on the left side of the upper body on the left side, right arm lift, swing to the left to the left, repeated 4 times the flexor pendulum, restored.

For the right to make 4 times. Repeat twice. Side fixed when hip flexor, actions to be slow and rhythmic.

3. rowing movement

1. preliminary position: sitting position, legs apart, knees bent arms before bed, hands down.

2. Action: hands on with body bend forward and reach, head to knee, restored.

Each interval 6 seconds to do 1 time, repeatedly do 24 times. Back straight time shoufu. Upper body when breath before bending, straightening is aspirated.

IV. the leg movement

Prostrate, left arm back into flat, left leg straight, knees hold up in the right leg, right arm flat body side.

Snap back ground, left arm front lift, lift the left leg, as far as possible, so that after the two met. Repeat 12 times, and the right arm and right leg to do 12 times. The point is to keep the back straight shoufu

5. to reverse the movement

Sitting position, the two arms of the natural droop, knees right on left leg, knee lift the right leg, feet left thigh.

Upper body to the right to reverse, left and right heel, placed right on the floor, behind the eyes right shoulder. Maintaining posture for 20 seconds. Make the same change direction. The repeated 2 times. Swivel, take a deep breath when shoufu.

6. shoufu movement

Back, legs apart, do not stick to two arm flat body side.

The tightening of the abdominal muscles to keep close to the ground, the spine posture in 6 seconds, and then relax restore. Repeatedly do 12 times. When you exhale shoufu, relax, breathe in

VII. straighten movement

1. prepare the posture: back to back with knees, legs, arms, flat side

2. Action: your abdominal muscles, slowly up the waist until only the shoulders touch.

Back straight 4 seconds. And then slowly drop waist reduction. Repeatedly do 12 times.

8. rotating movement

Knees, back, right leg, right foot is placed in the left thigh, arm flat body side, Palm down.

Right knee to the left, repeatedly do 8 times. And then, left foot is placed in the right thigh, left knee as far as possible to the right of the pendulum, repeatedly do 8 times. All repeat do 2 times. Swing legs shoulder remain in the hands do not change position.

(Practice editing: Liu Haibo)

Body shaping operation to save physical pain.

Often wear high heels a lot of ladies will be left after-effects, such as foot pain, leg fatigue, back pain or other problems. .Here are four yoga, just for the physiological problems caused by high heels. . strengthen the leg muscles, stretching the long-term strain of joints and muscles, and strengthening the body's balance and implicit characterization. .But also achieve the effect of body sculpting. . a "chair-style" beat back foot at the end meningitis one of the causes of plantar fasciitis is wearing high heels, so that the center of gravity moved forward ., the pressure focused on the soles of the feet, down a long time can cause plantar fasciitis, pain, swelling and other symptoms. . actions: Mountain-style stance, legs close together, head high, back straight. .Breath, back squat legs close together, imagine a rear seat, straight into a balance with the ground caused by the thigh. .Then bent and your feet, so that the heel off the ground, to maintain this posture five to eight breathing. .Hill-type breathing restored to standing. . effect: to strengthen foot and leg muscle strength, exercise balance. . Tip: Keep focus on the front foot, keeping back straight. .If it is found difficult to balance, you can rely on the wall exercises. . Second, the "warrior-style first-type" to correct the pelvis forward actions: Hill-type stance. .Inhale, open your legs about 4 feet wide, hands open with the shoulder level, forming a "big" word. .Lift up your hands, fingers, overturned, palms clasped together in the head. .The body and left foot turn 90 degrees left, facing the front. .Left knee buckling until the thigh and calf into a 90 degree angle. . maintain this posture 5 to 8 breath. .Completed for the other foot repeat these steps. . effect: the pelvis forward to correct the problem, stretching back, chest and spine; also help relieve back pain and sciatica. .For strengthening the spine and body flexibility is helpful. . Tip: to keep dry under the pots to the front. .But toe knee, hip adduction. . three "down dog-style" to keep the legs slender actions: kneeling on the ground, his hands in order to prepare for the cat-type action. .Breathing; the same time the knee straight, raise hips until the heel. .Form a triangle. .Maintain this posture 20 to 30 seconds. .Restored after the baby-style break. . effect: effective stretching the calf, thigh, arm, your legs to maintain flexibility. .Reduce the chance of leg veins, but also to eliminate the heel and shoulder pain, sciatic nerve strong. . Tip: Keep kicking legs straight, hands and toes to pull the front; avoid back arched and knees. .If not land heel first deep breathing with the nose, lift the buttocks, mouth breath, back and heel pressure, more practice will gradually progress. . four "horizontal stretch style" to eliminate leg fatigue wearing high heels when standing, leaning forward after the calf muscles will shorten and shrink, causing the calf fatigue, resulting in .leg contracture. . actions: lying on the floor, arms at your sides. .Lower my eyes right foot, right hand holding right foot toe. .Inhale slowly to the right pedal straight up and stretching, heel up, toes toward the face. .Hold this position for about 20 seconds, repeat the above steps for the foot. . effect: stretching the calf, thigh, hamstring, improve leg stiffness, contracture of the problem, but also help to relieve back pain, sciatica. . Tip: Keep the left pedal straight to the left close to pelvis, but also to avoid arching the back, and do not shrink from or elevated shoulder. .If you can not grasp the toes, yoga can be a noose in the soles of the feet, and then change the pull rope, but still maintain the upper and lower legs are kicking straight. . (internship Editor: He Lili) .

Change goes back home gym Aerobics.

The gym every day and remembered a good sport to the next, but always to not spare the time dragged on the ground? Do not deducted time for physical exercise, never want to be envious of others learned several martial arts. ."Snail shell to do the same temple", the use of room in the "three-inch to an acre," the simple fitness activities, the effect is good, oh! Morning bed aerobics .First, turned around and bent ankle. .After waking up, people sometimes feel confused, this is a night of sleep without moving the head and neck muscles become rigid, the head of poor blood circulation, resulting in insufficient blood supply to the head. . if lying in bed after waking up the right side of the head to the left turn 8-10 times, also can relieve dizziness. .At the same time, then 10-20 ankle flexion and extension, can lower extremity open. . two chests. .Sleep reduced the body to take on more bent posture, in bed after waking up his hands crossed over the head stretch Fan Zhang, toes pointed and stretched, in conjunction with deep breathing movements, over and over 4-6 times, help to eliminate .fatigue, speed up awakening. . three supine lateral bending. .Lying in bed, a hand held, with the upper body flexion, leg extension force, left and right lateral bending to do 6-8 times each. . four supine leg flexion and extension. .To do the above action, drowsiness may be reduced, then you can do to lower limb flexion and extension movements. .Practice is one leg bent foot bed, and then the knee straight, so that the knee touches the bed. .Rotate the legs to do 10-15 times. . five, sit on the bed, legs, knees close together. .Then, the leg straight on the move, legs and body into 90 degrees. .Then hard abdominal muscles, legs fall to the tilt angle of 45 degrees, ankles must be bent at right angles to the Achilles tendon to be stretched to maintain this position for a while and then revert to hold positions on the legs, then slowly to do this action. .Repeated 15-20 times. .Conducive to relieve constipation, abdominal muscles strong. . balcony 10 minutes fitness Morning method one morning after the wash is completed, the brain awake, you can with pajamas, slippers, facing south, slightly smiling, double .standing shoulder-width foot, relax the upper body, lower body part of the slightly squat, toes gently grip, eyes overlooking. . Second, head to: the head for the tip, with the idea of mobilizing the head to write the word "longevity." .This word can be written twice, and then the word around the head for a round, first along the direction, then draw 2 circles the opposite direction, the above action should be slow and some, no impatience, but for the sound, for about 2 minutes .. . three chest activities. .The same standing position, legs slightly bent, arms bent forward by the flat on the chest level (palms together fingers forward), down Hanxiong. .Then legs straight, his arms swing back to the Lateral Raise (palms back), head high. . a flexion and extension legs, arms and chest after flexor vibration level one (fist down), then back, for about 1 minute, action, attention to slow, will not be too severe chest strength .moderate. . four pendulum palm. .The same standing position, hands down, palms crossed, palms to the abdomen, then his arms open to the outside, opening the natural range of each in their own suitability for the degree, speed is not done quickly, with open arms immediately after closing arm .so that the two hands back into the cross, for about 1 minute. . five palms round draw. .Two palm relative about 10 cm, to maintain this distance, two palms high and low level with the waistband of his trousers, the equivalent of Chinese medicine said, "with a pulse" high, the two keep their distance from the same palm, and then bring the arm over arm round draw for the sport. . first round draw body slightly to the left, clockwise 20 laps, 20 laps counterclockwise plan, let the body back to face south, along the reverse direction round draw of the 20 laps, and then left the body .side of the turn, continue as above, good times or bad direction round draw of the 20 laps, so that a total of 120 round draw circles for about 3 minutes. . six lunge chest method. .One foot in front, one foot in the post, into a bow-like standing position, and then his arms stretched out flat, the palm of the hand grip hollow micro-boxing. . then opened his arms folded for the chest movement, action to slow the expansion to the chest increases lung capacity increases oxygen absorption, while the ankle and lower extremity feet of open cooperation with the upper legs after a previous .flexion and extension, the upper and lower extremities and the ankle to get exercise. . done, about two feet to make another chest exchange activities. .More than 2 minutes. . (internship Editor: He Lili) .