Fool sutun fuck 2 weeks PP round and Alice

STEP1: flat on the ground, feet open and shoulder width, two-hands down, placed on either side of the body.

As figure. Bending the knees, adjust to breathe, relax, and attention shoufu upper body.

STEP2: intensify their hips, waist and abdomen push upward, as far as possible, the entire body of lift off the ground.

15 seconds after the restoration of flat.

STEP3: open and feet shoulder width, placed around 30-40 cm on the table.

Repeat STEP2. Particular attention, you step on the table must have it fixed, otherwise easily injured.

STEP4: looking for a piece about 40 cm high table, stood at the top, feet open and shoulder width.

STEP5: figure, the lower arm lift and ground clamping arm parallel to the body.

Push the waist, hip-Kiu. Note that straight back to tighten up the abdomen. 15 seconds after the restore point.

Tip: the group action is best done on a small table of distances are to be effective in helping you maintain muscle tension.

Both allow the hip and thigh up plastic effect, but also can effectively help you improve the body's balance and your concentration. 15 group/day.

(Practice editing: child wenchong)

Smooth way to milk - lactation Aerobics.

<P Align=center> </ P> <P> l. standing by the side wall, raised his arms up and stretch as far as possible, then gently lay down arms. .Note that the heel is not lifted. .</ P> <P> 2. Both hands into a fist, hit left and right turns forward, when a hand back the next instant, the breast area will feel particularly urgent help smooth milk. .</ P> <P> 3. Arms held flat to the left and right shoulder into a line, and strive to a fixed immovable, and then put hands, neck and joints. .</ P> <P> 4. Right hand bend, left hand on the front waist, his right hand on the lower back, raised his left arm swing back, then raised his right hand too far back, repeatedly do. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P> <P align=center> Click here for more exciting content </ P>.

Introduction to various types of aerobics.

<P Align=center> </ P> <P> low-intensity aerobic exercise (Low Impact Aerobics) </ P> <P> carried out on the floor of aerobics without jumping sports (not including Step Aerobics) .. .It also includes some dumbbell exercises or ground mat movement. .More suitable for middle-aged practitioners and primary aerobics enthusiasts. .</ P> <P> high and low intensity aerobic exercise (Hi / Lo) </ P> <P> on the floor of aerobic exercise (not including pedal operation). .Simple low-intensity aerobics, music, slow in movement there is always a foot touches the ground; high-intensity aerobic exercise difficult, music speed faster, increase the action has vacated and jump (feet off the ground simultaneously .) energy consumption of high-intensity aerobics bigger. .</ P> <P> General aerobic fitness (20/20/20) </ P> <P> comprehensive aerobics class that is usually in a combination of two or more of aerobics content: For example: high and low intensity .Aerobics / Step Aerobics / Kick Boxing Aerobics (Hi Lo / Step / Kick Boxing), (20/20/20 that time, each 20 minutes). A total of 60 minutes. .According to the requirements of practitioners can also be integrated aerobics aerobics content of other combinations. .</ P> <P> pregnant women Exercise (Prenant & Post-Natal Workout) </ P> <P> pregnant women or mothers to adapt to aerobics. .Mainly the contents of a simple aerobic exercise, muscle recovery, flexibility and so on. .</ P> <P> Step Aerobics Basic Course (Basic Step) </ P> <P> low intensity Step Aerobics courses to learn simple pedal pedal movement based aerobic exercise. .</ P> <P> pedal dumbbell Course (Cardio Step Body Sculpting) </ P> <P> a dumbbell exercise aerobic pedal. .Pedal when doing exercises, while holding a dumbbell to increase arm strength and overall strength of the movement. .</ P> <P> low intensity pedal Course (Low Step Comb) </ P> <P> pedal low intensity aerobic exercise program, including: simple pedal technology practice of group actions, ground exercises (such as abdominal ., leg exercises and so on) and finally cool down. .</ P> <P> Aerobic Step Aerobics Course (Step Aerobics / Step) </ P> <P> aerobic exercise in the adjustable pedal pedal movements to complete a variety of aerobics aerobic exercise (exercise time .can be 30,45,75 minutes) </ P> <P> double pedal aerobics courses (Double Step) </ P> <P> use double pedal pedal exercise program, demanding coordination of practitioners, .mainly for intermediate and advanced aerobics practitioners. .</ P> <P> aerobics (Cardio dance) </ P> <P> in the low-intensity aerobic exercise, which combines modern dance aerobics and a variety of content (especially such as: Latin dance, swing dance .etc.), the relative magnitude bigger </ P> <P> aerobic dance (Cardio Funk / Hip-Hop) </ P> <P> aerobic dance or aerobic dance Funk is a moderate-intensity aerobic .dance classes, courses using modern funk pop music, choose from many characteristics with the action Funk dance. .This aerobic dance to the many activities of the body joints (especially small joint), in practice, the knee to relax, flexible, and also a lot of hip action, and a large range of motion, agility and cool. .</ P> <P> power bike course (Cycle / Spinning) </ P> <P> in the fitness room under the guidance of coach aerobic bicycle exercise, by adjusting the bike to make you feel above the hillside, flat, downhill .and so on. .</ P> <P> Fighting Aerobics Course (Kickboxing) </ P> <P> like boxers wear gloves, courses in music, a combination of aerobics, boxing and kickboxing techniques and the formation of aerobic exercise. .Action are: the pace of all kinds, all kinds of kicks, jab, boxing, hooks and so on. .</ P> <P> yoga fitness classes (Yoga) </ P> <P> stretching with yoga breathing course, people stretch the mind and body completely, relax, and spirit has been restored. .</ P> <P> Yoga Advanced Course (Adv. Yoga) </ P> <P> high levels of yoga, more demanding of flexibility, yoga practitioners need to have some basic level. .</ P> <P> extension courses (Stretch) </ P> <P> extension course combines stretching, strength and balance and so on. .Make people more fit body, stretching can also reduce people's stress and tension. .</ P> <P> water aerobics (Aquatic / water aerobics) </ P> <P> Course characteristics: in the water, under the musical accompaniment, under the guidance of the coach of aerobic exercise. .</ P> <P> Fitness Course (BodySculpt) </ P> <P> course is to build muscle strength, muscle fitness equipment line courses. .</ P> <P> dynamic fit classes (Body Pump) </ P> <P> coach in the call to action strong, rhythmic music, the practitioners, regardless of the level, the use of barbells, to suit their collective .The combination of the barbell exercises based course. .For example: bench press, bent lift, lunge squat, etc., rapidly increasing muscle strength, increase bone density, increase immunity, burn fat, body shape. .</ P> <P> local fitness program </ P> <P> targeted local fitness programs, such as bodybuilding arms, legs, belly, fat burning program (Arms, Abs, Thighs, & Buns). .This course is generally based on the requirements of the majority of practitioners. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P> <P align=center> Click here for more exciting content </ P>.

Alice hip American leg seven hot shoushencao

The first section warm-up exercises

To chair backrest for supporting, maintaining a smooth body.

Step 1: upper body upright, hand chair back, left leg as possible toward being carried, right above the front leg support body weight;

Step 2: wiggle lift leg, leg, knee with telescopic swing;

These two actions do 16 and then turn right leg to do the same actions, 16 times.

The second section of the thigh and hip movement

Step one: two cubits and left knee to the body support, lower leg and foot back close to the ground;

Step 2: shoufu, waist straight;

Step three: lift the right leg, leg, foot straight and keep a certain angle of leg;

Step four: shrink thighs and buttock muscles in the back, leg and thigh on lift;

The fourth step action do 16, alternating the other leg, 16 times.

Section III hip movement

Step 1: lie, head on the arm;

Step 2: lift the right leg, right hip close to the ground;

Step 3: after knee bent, the soles and heels as far as possible and close the hips;

Step 4: hit straight leg slightly, repeat the previous step action 16 after physical exercise, 16 times on the left.

The fourth section thigh exercise

First step: the side of the body, straight stick with one leg, turning the leg, knee is on the front;

The second step: Flex top leg, feet on the other side of the lower leg legs;

Step three: thigh muscle contraction, decentralization of grounded on lift one leg, repeating this action 32 times, do the other leg movements, 32 times.

Section v of the lateral movement of the thigh

First step: side, elbow brace head;

Step 2: legs straight, right hip, knee and is on the front;

Step three: rebound down right leg, thigh and hip have a lateral extrusion, 16; then left to do the same action, 16 times.

The sixth section of the hip side muscle movement

Step one: action with section v, the first step.

Step 2: side, knees slightly bent toward abdominal, hip straight-ahead on side;

Step three: rebound down on the side of hip 16 another side after alternating, 16 times.

Seventh Festival hip relaxation exercise

First step: flat, bend your left knee to straighten the arms;

Step 2: be right leg on the left leg, condyle to outward pressure below the right knee;

Step 3: in order to increase the elasticity of the body, to keep hands on the back side of the left leg, toe stretched straight as far as possible towards the chest, leg, right leg position unchanged;

Step 4: keep the third leg stretching for 30 seconds and repeat the same right of action.

(The right to practice editing: longwin)

Click on browse more highlights

Fitness Exercise for the Office of the United States and a family of bone decompression abdomen.

<CENTER> </ CENTER> <P> one, stretch & shrink (to tighten the waist, the body will be more agile) </ P> <P> The purpose of this gym is to reduce the burden on the shoulders, so that hand movements more easily .to increase the agility of movement. .There are eliminating swelling, tightening the waist effect. .To do gymnastics, do not forget remembered as one bone, the focus moved to the side of the body extension, the whole body was C shaped, feeling as if the arm is not stretched flanks. .About the interaction, but which side do if they feel it less difficult to do a little longer. .</ P> <P> attention to action: </ P> <P> 1. Feet standing wide open, such as waist, weight placed on the right foot. .Mouth side of the breathing, stretching his right hand side of the flank elevation, while contraction of the left abdomen. .Feeling on the right side of the ribs and the pelvis was opened, the left side near the ribs and pelvis. .When the left side of the same stretch. .</ P> <P> 2. In the office to work tired, sitting in a chair to be a gymnastics bar! .Basically the same as the previous section. .Hands behind the plate in the head, stretching to move weight on the side of the hips, stretch flanks. .</ P> <P> Second, bent & Anti-Alice </ P> <P> could help the waist to the lower abdomen, hip bones and muscles more supple, and it gets to the legs of the nine movements easier and more flexible .. .There are also tightening the lower abdomen, stretching his back effect. .Do the gymnastics, the first hand of people sit with the knee being posted. .Then subconsciously move the pelvis and spine, bent inside the body when the spine moves, when Alice is turning against the back. .Spine was driven by the bottom-up activities are in order. .Two actions alternately. .</ P> <P> attention to action: </ P> <P> 1. Stick to hands and knees, side breathing, one side will turn the body inside the spine, homeopathic arch their backs. .This is the secret of doing gymnastics, from the pelvis began to move, affecting the back, homeopathic up activities to the bone. .</ P> <P> 2. This is the side of the suction, side of the spine to improve to take advantage of deliberately slowly stretch the spine, so that the entire back against Alice. .Stretch until the neck up. .Alice felt like when the anti-swollen breasts rounded like. .Until the anti-Alice to the shoulder blade. .</ P> <P> three twisted </ P> <P> distorted body, do not move the feet positioning axis, only the body part above the pelvic joints can be reversed. .Enhancing the gymnastics, ensure that your upper and lower body dynamic. .In addition, you can correct the distortion of the chest and back of the skew and increase the body's balance. .As well as to remove the effect of fat on the back and abdomen. .The focus of this gymnastics fixed fulcrum, like a piece from the bottom to begin to reverse the spine wildly, until no longer turn up. .The breathing method is inhaled through the nose, spit from the mouth. .Exhaled from the nose after the change habits. .</ P> <P> attention to action: </ P> <P> to the right side of the pelvis off the pivot, side breathing, Wang Youce reverse side of the upper body in the end. .Spine feels like to reverse the order from bottom to top. .Actions have been connected to the shoulder, neck, and seems to like my face into the right shoulder. .The left side of the same. .More difficult side to do to do more. .</ P> <P align=right> (internship Editor: Lung Wai Kuen) </ P> <P align=center> Fitness Click here for more exciting content </ P> <P> today's hot: sex contains the factors of language .But after all, not "talk", and to personally, how the quality of the line is related to the two most intimate happy ... ... [enter the Fitness Channel] <li class="i1"> campaign also you very convex breast Ruin Breasts .<li class="i1"> eight exclusively a woman's weight loss campaign <li class="i1"> 5 men respected fitness sorts of stuff man very bad way <li class="i1"> six fitness habits < .li class = "i1"> Takeo elements: the top ten fitness iron is molded out of nine weeks <li class="i1"> character of the abdominal muscles is not a myth <li class="i1"> more exercise the more fat out of the four errors! .<li class="i1"> expose Edison, Gillian fitness tips </ P>.

Stealth exercises both legs and shoufu

The so-called "stealth exercises", it means not being perceived in a kind of fitness exercise.

This method is suitable for fitness busy, no time to exercise in practice of the Office workers. As office workers work busy, no time to exercise your body, so that many people often fall, resistance to cold, fatigue syndrome, cervical and lumbar muscle strain, insomnia, headaches and other symptoms.

The "invisible fitness method" easy, no need to leave the workplace, in the Office can achieve fitness goals.

Its training methods are:

1.

Eyes turn eyeballs method: first by clockwise rotation 6 times, then press 6 times clockwise. Then open your eyes out of the window away green lawn or tree view 2-3 minutes. This regulation to protect the eyes, the vision of the role.

2.

Segmented relaxation method: the whole body is divided into several segments and segment to relax. First top-down to relax. The order is: head-neck-two upper limb-Thoracoabdominal-back-leg two thigh-two. Then relax with countdown, bottom-up segment to relax. The order is: feet-two lower leg-two thigh-hip-waist and back-abdominal and chest-neck-head. Continuous do three cycles. Done to eliminate tension and fatigue.

3.

Abdominal breathing method: breathe and relax on the abdomen, exhale systolic abdominal muscles, so repeatedly do 3 minutes. General can serve to increase the bowels, promoting the body's metabolism, lose weight ml.

4.

Chest-expanding shrugs method: sitting in a Chair, slowly push to walk tall, shoulders back, restitution and then repeatedly doing 10-12 times. Then do the shoulder movements, left and right shoulder all do 12, can play to improve prevention and treatment of pulmonary function, and PERIARTHRITIS of the cervical spine.

5.

Finger expansion method: hands in her lap, Palm up hard fists, and then press the thumb, index finger, middle finger, ring finger and little finger of order out fingers. Do the same action over and over again, left and right refer to do 12 times. General ease of hand muscles fatigue, improve blood circulation.

6.

Leg shrink method: sitting in a chair lift toe while firmly contraction leg and thigh muscles, and then lift your heels, also do the leg and thigh muscle contraction in action, and then relax. So repeatedly do 5 minutes, you can improve the legs and the feet of the blood circulation.

The above actions, you can link up exercise, every 15 minutes, and once in the afternoon.

(Practice editing: zhangxing)

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]

Excellent man muscle revealed!

All the attempts to self-flagellation fitness method

9 the most economic Devil Shoushenfa

Ten mistakes derail your fitness

50 tips! best smelting out jeans fit

Don't spend money on getting the devil is the secret of the seven

Overcome the obstacles of 10 mental disorder

Chest exercises 6 rules and plastic steel breast muscle

Increase the flexibility of the body shaping operation.

<P> Flexibility exercises to prevent injury, increase the degree of muscle tension, strengthen the coordination between muscles, reduce muscle tension after exercise. .</ P> <P> Some people think that flexibility is born, his childhood was a "tough one", then exercise is futile. .In fact, for most people's joints, its scope of activities than the surrounding muscles have allowed a greater range of potential activities. .Flexibility can also be improved through some stretching exercises. .</ P> <P> site of action: the hip and thigh action points: the slow squat, do not squatting too low, if the master of balance, try to use one hand supports. .</ P> <P> site of action: action points back of the thigh and calf: toe brought back, so the lower leg is fully extended, not to stretch the legs with the beat of the knee. .</ P> <P> site of action: front thigh action points: Do not exceed the toe knee bent knees, kneeling leg put a cushion under the knee, to avoid friction injuries. .</ P> <P> site of action: the lateral thigh action points: the upper body upright sitting position, straight to the front left leg, right leg with both hands to pick up, and gradually attached to the chest. .</ P> <P> site of action: back action points: the arm enough to the front, straight legs, waist, under pressure, pay attention to the shoulders do not sink. .</ P> <P> site of action: the hip and thigh action points: back straight, legs crossed as far as possible toward their body. .</ P> <P> woman is made of water. .Therefore, the woman's body is soft. .And want to have a soft body, you have happy earth! </ P> <P> site of action: the waist action points: knees apart knees, the body slowly back, his hands enough to heel, not reluctantly or beginner can first .try to tiptoe stand up. .</ P> <P> site of action: action points inner thighs: Legs should be sequential asymptotic point of view, not too reluctantly, to avoid tendon strain. .</ P> <P> site of action: action points side of the waist: the waist side extension, note the control of the hip, the body should not lean forward or backwards. .</ P> <P align=right> (internship Editor: He Lili) </ P>.