Exercise at home easily.

Morning Aerobics <P> bed </ P> <P> 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. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> balcony 10 minutes fitness Morning method </ P> <P> 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. .</ P> <P> 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 .. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P align=right> (internship Editor: Lung Wai Kuen) </ P> <P align=center> Click here for more exciting content </ P>.

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.

<P> 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. .</ P> <P> 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. .</ P> <P> a "chair-style" beat back foot at the end meningitis </ P> <P> 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. .</ P> <P> 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. .</ P> <P> effect: to strengthen foot and leg muscle strength, exercise balance. .</ P> <P> Tip: Keep focus on the front foot, keeping back straight. .If it is found difficult to balance, you can rely on the wall exercises. .</ P> <P> Second, the "warrior-style first-type" to correct the pelvis forward </ P> <P> 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. .</ P> <P> maintain this posture 5 to 8 breath. .Completed for the other foot repeat these steps. .</ P> <P> 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. .</ P> <P> Tip: to keep dry under the pots to the front. .But toe knee, hip adduction. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> four "horizontal stretch style" to eliminate leg fatigue </ P> <P> wearing high heels when standing, leaning forward after the calf muscles will shorten and shrink, causing the calf fatigue, resulting in .leg contracture. .</ P> <P> 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. .</ P> <P> effect: stretching the calf, thigh, hamstring, improve leg stiffness, contracture of the problem, but also help to relieve back pain, sciatica. .</ P> <P> 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. .</ P> <P align=right> (internship Editor: He Lili) </ P>.

Change goes back home gym Aerobics.

<P> 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! </ P> <P> Morning bed aerobics </ P> <P> .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. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> balcony 10 minutes fitness Morning method </ P> <P> 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. .</ P> <P> 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 .. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> 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. .</ P> <P> done, about two feet to make another chest exchange activities. .More than 2 minutes. .</ P> <P align=right> (internship Editor: He Lili) </ P>.

Aerobics: dynamic beauty sexy long legs

Have a sexy strong thighs, is every woman's dream.

Cosmo for you customized the following set of American leg exercises, science and effectively exercise your legs in the three parts of the muscles and foreign countries.

Each time the following three actions, repeat 10 to 20 times a week for two to three times (guaranteed 48-hour interval to let your muscles get adequate rest).

Lateral raise Akimbo, standing two feet apart, and shoulder width.

Knees slightly bent, will all the weight on his left foot, right foot lift to the upper-right, left foot remain fixed in the process.

(A) right foot firmly hold as much as possible.

(B) when the peaked muscles tensed, remain stationary for five minutes.

And then for another leg. Strengthening exercises: the entire action of rhythm slowing down, you can enhance the durability of the muscles.

Central reinforcement stood next to a Chair, feet forward, legs straight, slightly apart.

(A) one hand on the back, back to living backward until the knees and ground parallel (use your toe balance).

(B) to restore to original state.

Strengthening exercise: can your chest position put on 5 pounds of sandbags.

Medial tightening face up flat on the ground.

Arms on both sides of the body, legs push straight. Lift the left leg to about 30cm height.

(A) keep left leg strength, the left leg to swing to the right, and then return to the initial position.

(B) change leg repeat above.

Strengthening exercise: hold ankles increase 2 pounds of weight.

(Practice editing: what Chris)

Skip good aerobics cannot ignore details

Aerobics inclusive gymnastics, dance, music, with some aerobic exercises as the basis, in recent years for the majority of young people, but skip aerobics to achieve good results, and few details cannot be ignored.

From clothing, to participate in aerobics according to seasonal changes and exercise environment temperature appropriate changes.

General wear cotton clothing appropriate for the elasticity good, with special emphasis on movement must wear sport style good elasticity, flexibility and strong athletic shoes and socks, because the aerobics on lower extremity joints and arch has a certain impact, wear comfortable footwear can play a protective effect, avoid injuries.

Aerobics before warm-up exercises to be done

The weather is warm, good easy activities, warm up period may be shorter, and cool, the active time is slightly longer.

Typically, the warm-up exercises should control the total exercise time by 20%, so the body feeling fever.

In aerobics, according to their own Constitution and load carrying capacity, appropriate arrangements for the exercise time, strength.

Reluctantly exercises, is not only detrimental to fitness, but also to have an adverse impact on the body.

Relaxation exercise aerobics is a necessary link

Relaxation exercise heart quickly restored to normal working condition, can facilitate the entire body to recover faster, but also to accelerate the Elimination of lactic acid, prevents muscle stiffness, CHF.

Diet will skip important impact aerobic effect.

General food required interval of 1. 5-2. 5 hours for aerobics, if after a short rest, food intake may be less.

In principle, be a meals before exercise should not be too much volume, and should have some easy to digest, and contains a polysaccharide, vitamins, and phosphorus in the food, but should try to eat less fat, cellulose and irritation, allergic food.

After exercise, rest for 30 minutes before eating, exercise should eat some high energy, low-fat protein foods for sweating more supplementary water should also be timely.

(Practice editing: what Chris)

Sexy body sculpting of aerobics

Many women ask us effective bodybuilding the back of the shoulder.

Because their shoulders back due to long desk learning or work, lack of exercise, so that is does not affect body hypertrophy. To do this, we introduce several simple, easy Freehand and shoulder and back light instruments, the human body can according to their ability to select appropriate action exercise. As long as you give, not only can prevent arch back hump-back frame shoulder, but minus the shoulder back excess fat and keep the body fit and trim.

Unarmed movement 1. arm spin webs

Methods: two arm Delt, the palm facing up.

L a 4-beat the arms forward internal rotation. 5.8-beat, two arms to the external rotation. Breathing evenly.

2. references to the elbow to shoulder

Method: two-handed chest grip.

L? 4, elbow-to-left shoulder above mention pendulum to after. 5 a 8-beat with 1? 4, in the opposite direction. Breathing evenly.

3. head back elbow drop-down

Methods: two after the hand grip.

L a 4-beat, right arm strength drop-down, left elbow-high lift force push, the hands to move to the right shoulder. 5.8-beat with l? 4, in the opposite direction. Breathing evenly.

4. pull the arms fair shoulder

Methods: two hands are gripping head.

L? 4, breathe in the exhibition after La arm and shoulder. 5 a 8-beat breath relaxation restore.

5. prone la boom

Method: prone ground, two-handed grip lumbar back, legs straight.

L? 4, suction head, chest, shoulders exhibition exhibition hands firmly down into La, chest off the ground. 5.8-beat, breath relaxation restore.

6. full arch lift leg

Method: prone on the ground, bend the legs up, hands two ankle joint.

L a 4-beat, suction head, legs, holding his hands pulled after an ankle, shoulder. 5.8-beat. Breath relaxation restore.

7. walk tall exhibition arm

Method: prone ground, arms stretched clamping head.

L? 4, breathing man exhibition arm and upper body off the ground. 5.8-beat, breath relaxation restore.

Second, light equipment (dumbbell) movement 8. weight-bearing shoulders

Method: vertical, double-armed dumbbell in lateral.

1 a 4-beat, suction, arms straight, above the shoulders and back. 5 8 beats, breath relaxation restore.

9. elbow pushed back

Methods: two legs open, upper body upright, the two arms of the former bed, boxing cardio relative.

1? 4, breathe in, arms, elbow lateral force to squeeze back after the exhibition in the shoulder. 5 8 beats, relaxation and restore.

10. raises up

Methods: two arm alternately doing premenstrual lift first lift and vibration movements, after every 4 beats-Exchange.

Breathing evenly.

11. the clip back elbow

Method; feet before opening, upper body, two armed dumbbell in lateral, 1 a 4-beat, inspiration sheets after the side arm, swing up and hold above the back.

5-8, breath relaxation restore.

(Practice editing: Tran Hung Wong)