Body weight loss exercises, creating sexy mengnan

November 15th, 2011
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Weight loss, not only for women. Man fat is very troublesome. This is a set weight loss exercise fitness coaching special offers, designed for different areas of the body, is said to be very effective.

Action: the chest, shoulder exercises

Two ankle joint following ride on the Chair, two-arm brace, distance between both hands slightly wider than the shoulders, chest cast, not shrug, head and body in a straight line. Then inclined 45 degrees behind bent arms to, then propped up. So repeat 20~30 times, 3~5 group.

Action II: the arm exercises

Both hands hold the Chair with his feet hit the ground, knees slightly bent, upper body maintain integrity. And then slowly decline, when the elbow angle less than or equal to 45 degrees can be stopped, and then slowly propped up. Repeat 25~35 times, 3~5 group.

Movement three: abdominal exercises

Sitting in front of the Chair one-third, hands hold back Chair, a stable body, tightening of the abdominal muscle, feet off the ground slowly, legs slightly bent, try to make the body into a “v” Word. Such repeated 30 times, 3~5 group.

Movement IV: thighs, hips exercises

Take on one foot on the Chair and the other a leg brace, knees slightly bent, body integrity, abdomen in arching. And then the body slowly drops to shore up the leg knee up to the toe. Do 15~30 a leg legs swap exercise. 3~5 group.

(Attachment editing: Chen Xingdi)

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Adjustment of gymnastics, relax muscles relieve feelings

November 15th, 2011
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Adjust gymnastics slow smooth each section and is divided into 5 deep breath program: 1th deep breathing put on a prepared position, di2-4ge take a deep breath to complete the action, 5th deep breath back to the ready state, making the following actions.

(1) standing for the toes slightly separated, heel put together. If the physical good, your feet shoulder-width. On tiptoe, attention to the body smooth hands from both sides to lift and hand cross, buttocks tight, slightly lift the Chin. Return to the ready state do again.

(2) standing for the feet put together, and hold on the shoulder. Hands reach behind the thumb grip (left hand above), under the four fingers extended, the center of gravity in feet on the floor, knees bent, abdominal muscles tight, slow forward, the lower the better. Hand drawing, fingers pointing to the ceiling, return to readiness to transform hand position again.

(3) stand, feet put together and leg and back straight and hands raised head, palms. Abdominal muscles tight, provided they do not feel leg tendon injury, slow forward, hands clasped from behind thigh and, if possible, cling to the belly of the leg. Left hand on the right hand, posted his forehead to knee (or leg). Return to readiness to transform hand position again.

(4) sitting legs crossed, above the left foot and right foot, back straight, hands crossed, the same left hand right hand above, knees lifted just in back of arms around. Abdominal muscles tight, slow forward, until the head hit the ground, while the knee is placed down. Return to readiness to transform position of the hands and feet.

(5) limbs fall to the ground, bending of focusing on the right foot, left foot back straight. Put his hands on both sides of the knee braces, back bending, slowly turned his head right shoulder looking behind, staring at the back muscles. Return to the ready state change direction again.

(6) face the wall and sit, knees bent, feet, hands and elbows bent, from the back brace. Lifting the knee sticking chest, straight hands, your feet on a straight lift, foot very straight, eyes staring at the toe, the body as much as possible close to the thigh, Chin close to the knee. Return to the ready state do again.

(Attachment editing: Chen Xingdi)

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Four brilliant idea of classic abdominal reduction campaign

November 15th, 2011
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Strain; irregular life; food and control sth Upset stomach more and not ring true. Yoga postures are mostly around the waist, abdomen, has squeezed Zang-Fu organs, eliminate toxins, putting the gastrointestinal effects, can also help slender waist contract the abdomen.

Forward-stretching

Posture with natural stretching of the spine, straight forward feet legs joined, the hands are naturally placed on either side of the body or on the thighs.

Breathing, arms extended straight forward, the hands are put together two shoulder back resumption, thumb interwoven, palm facing down. You arms held high over head to keep both ears. Slightly extended the backward slightly upward so that the whole spine up.

Breath, by began to move forward down close to the thigh on the side of the abdomen, hands on both feet, toes, smooth breathing. Focus abdomen. (Feeling difficulty bending the knees)

Breathe in, starting from the back, with the entire upper body. Breath, back to the starting potential. Relaxation time of 10-20 seconds.

The breath of spring, people pay more attention to the appearance of beauty, trying to lose you most care about convex ventral, slim with you about

Side waist extension

Simple Lotus Lotus sitting or sitting, spine and natural very exhibition, Zen gesture chest into the start.

Breathe in, the Combination of Ten hands holding high his head, breath, on both sides of the flat arm.

Breathe, keep the hips not off the ground, arms held high on the side, other side, the arm bent light and lifted the ground. One side of the body to help arm bent. Eye the palms or by boom to the ceiling it.

Study hard five small secret, so that you can easily get rid of small “abdomen” Po, towards the small “waist” fine!

-Triangle

Feet open twice as shoulder width. Arm flat characters.

Getter, right lateral toes to open 180 degrees left ankle with 45 degrees range. Eyes to the right hand fingers.

Breath, body bent and fingers on the same side as far as possible can help you help to any of the parts (legs or ankles). Eyes looking to the banner of one side of the finger.

-A set of four tummy exercises after meals under each about 36, can meet the activation function of the body, promoting digestion, weight loss.

Posture balance stretch

Posture with legs joined to the body to recover, grasping feet ankles.

Breathe, coccyx supports, grasping legs ankles be lifted off the ground, breath try to push the knees show, keep your body balanced, even breathing.

Breathe in, one hand on the right outside of the ankle or lower leg. Maintain straighten the knees and legs on the other side is always lifted off the ground.

Breath, right hand drive right arm raised, so that the whole spinal screw back. Arm eye head-the right hand. Keep your body balanced and even breathing.

Note: this position at the time of completion because the stimulation site in waist and abdomen, so I try to keep my back pretty fair, knees bent.

Thin abdominal movement in static exercises, in addition to a busy, listening to music that call, give ourselves easy weight loss!

Diet reduced abdominal:

Go on a diet, tummy and disappeared, but as soon as you using their mouth, stomach and convex to the THUMP, bother right? today, soup day teaches you, tummy obediently into place without cheating.

“Bean + milk” to lose weight? this is a really well, and both contain a high level of nutrition in food, just to eat properly will have a slimming effect.

(Attachment editing: Chen Xingdi)

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Slim Office practice

November 15th, 2011
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Neck-scroll Prati

Office NAP couch, you can complete this Prati “neck rolling” action:

1, just put your hands under the shoulders. Keep your legs and feet together. Raise your head and chest when breathing. When you finish the upgrade action, breath. (Imagine your upper back being a rope pull)

2, gently turn your head I look in your left shoulder, natural breathing. Your kinetic energy centres should continue to receive sounds, and your shoulders downward.

3, gently turn your head to your chest, and then I look in your right shoulder, natural breathing. Return to Central. Reverse scroll direction started to repeated neck. Returned when you put you down when couch, breathe, complete breath.

Repeat three times

Efficacy: this set of robust and stretch your neck while eliminating the back fat, adjusting the self-discipline nerve, treatment of neck pain, humpback, low back pain.

Seated double angled Yoga

1. body standing straight, legs put together, heads up high, his head and spine into a straight, take a deep breath, ready.

2. hands and fingers crossed after the body, slowly inhale, the rise and reverse bending your spine, tightening of hips, keeping elbow straight, lift the hands up, keep a few seconds. Take a deep breath.

3. slowly exhale, put together straight legs, flipping the Palm outward, upper body straight push, relax head, relaxed shoulder blades, neck and keep a few seconds, take a deep breath.

4. slowly inhale, lifting body, exhale into the sitting position. Take a deep breath.

Function: help eliminate pain of shoulder PERIARTHRITIS, eliminate low back acid expansion, calm nervous system so quiet.

Cheerier side stretch Yoga

1. body standing straight, legs put together, heads up high, his head and spine into a straight, take a deep breath.

2. slowly inhale, hands staggered, arms held high above his head, palms up, his arms up to the maximum extent, keep deep breath.

3. leg distance of one foot apart, upper body from the waist bent, gently exhale, trend right, keep a few seconds, take a deep breath, then bends to the left. Central location of the upper body back, restore his arms, adjusting the breathing.

Efficacy: the treatment of spinal pain, eliminate shoulder stiffness, development of breasts, improve posture, increased flexibility.

(Attachment editing: Chen Xingdi)

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Love thin body dumbbell exercises for your body language

November 15th, 2011
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1. close look at dumbbell exercises

If nominated agents of dumbbell exercises, Cindy € winding タ moisture in the soil cutting Biche locust dead Mary Nur brown bear found be surprised? Cindy bodybuilding tip is: small dumbbell + persistence = Devil figure!

In gym, I see these small things, is light, bright of color, exquisite of build, each about only 2 pounds heavy, Chen Aijuan coach said, dumbbell fuck will boring of dumbbell training into has oxygen calisthenics of rhythm, let simple repeat of action became interesting, and dumbbell of weight-bearing, and can let General muscle are movement up, is perfect of combination, currently in River City of gym is popular.

Chen coach let I followed she together practiced practiced, I took up dumbbell, does not heavy well! full can adhere to down, but as music sounded, I think himself of action does not so flexible has, kept to bent arms, and twist waist, and Xia squatting, General are was led has, only jump has 15 minutes, I has panting has, stopped down Shi, feel arms is a bit pain, but also can bear.

Chen coach said to me, dumbbell exercises, stress is “weight is moderate, repeat”. A class, only about 35 minutes to hold the dumbbell, if too heavy, it will lianchu of the large muscle.

2. classic instant replay

First dumbbell lateral curvature

Legs in bow step stand, abdomen in his left arm back, upper arms as much as possible close to the body, bending of the elbow, arm forward, 12~16, and then the right arm repeat the same action. Training site: can less arm fat and fat on the outside.

Second dumbbell upright side

Stand upright, feet shoulder width, your abdomen, left hand dumbbell, lifted his right hand after the neck, to the left bend over, repeating the same action in the opposite direction. Training site: will help you to tighten the waist muscles.

Third lunge

Feet after a previous separated in bow step, front foot foot, the rear foot pre Palm, followed by the pad, hand vertical dumbbell. Focus on back foot, squat, leg before and after a 90-degree, back leg vertical surface. Training site: make thighs long seed.

3. fitness effects

Dumbbell exercise on all body parts there will be fat plastic effects, in particular, arms, shoulders, back, you can also stretch muscles, the body becomes long. About 2 months, the results came out.

4 them. adapting the crowd

Dumbbell exercises for the crowd of very broad, and all the people can come and try.

5. exercise Guide

To warm up fully: do such instrument movement, if not doing warm up, damage likely will increase. Finally relax is also very important, this is good for the muscles to the long lines, streamlined development. Action standard: hold dumbbells, naturally impossible “flurry”. Action although not hard but must be standard, if inadequate, probably practiced the wrong muscles: shouldn’t be practicing that hard practicing, the practice but didn’t practice. Moderate bending: elbow slightly bent, if “stretched” too straight, easily injured.

Learn how to relax: just doing dumbbell exercises, will be a bit of muscle and joint pain, it may be appropriate rest after exercise.

(Attachment editing: Chen Xingdi)

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Bodybuilding makes you “breakthrough”

November 14th, 2011
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Chest bodybuilding method

· Distraction campaign: standing or seated pose, arms to body inside, slowly on both sides hold up, reaching after head and shoulder height between, then slowly forward, until two arm is almost stops when the collision, followed separate arms, restore and relax the muscle. Repeated slow-moving 5-8.

· Against supporting prosecution witnesses: sitting on a Chair, two-arm brace on both sides of the Chair. Upper body back, focus moves to the arms and legs straight, Hip Hip crunch to the premise, heads up high, the body into a straight line, for 5 seconds, and restore. Note that natural breathing, arms and body are straight.

· Arching motion: knee stand, arms natural droop. Upper body back, hips sit on the heel, and breath. Flexor arms chest, hand, fingers touch the chest, chest look down. Then the Centre of gravity moves forward, and very hip, upper body erect, at the same time breathing, arms and shoulder lateral flexion (palms, fingers open), heads up high. This action is repeated.

· Prone movement: the dip pole, feet shoulder width apart. Upper body pressing down, buy their arms bent side so that the upper arm parallel to the ground, and then breathe the arms push pole straightening of the elbow, and heads up high, restored to preparatory posture, breath. Repeating several times.

· Lay movement: back in bed or couch and, hands holding weights, arms out sideways, relying on breast muscle contraction of straight arm lift and relax restore per minute and repeat 2O-3O times.

· Bed movement: prone on the bed, and outside the chest out of the bed, and then the upper body lift, alternating hands do “paddling” posture. 10-15 times per minute.

Stomach bodybuilding method

· Sit up: major abdominal muscle exercises. Upper body slowly lifted, abdomen in, head to the knees close to, backwards when restoring, the back edge. On exercises based on people, preferably on the ramp and abdominal muscle, can fully backwards and increase the difficulty of contract the abdomen.

· Legs abdomen flat: main is to develop the lower abdominal muscles. Prostrate the body, legs straight as possible elevation. and then slow down multiple times. Knees bent to do the same action, the effect is better.

· Knee Tuck: in exercising abdominal muscles. Sitting straight knee and upper body backwards and to maintain body balance, and then down on abdomen in, abdominal muscle to fracture flexion. Exercise feet have never touched the ground.

· Alternately touch the toes: flat feet straight the hands are placed on both sides of the body. Lift up and, while his left leg, and with your right hand to touch your left toes; restitution, and then lift the upper body, while the right leg and left hand touch right toe. Repeat several times. · twisting waist: weight of a hand or hands a certain weight, waist-twisting and turning exercises of various postures, such as clockwise twist l0 ring, and then to a counterclockwise turn 10 laps. To the front and rear, left and the last bend over 5 times. Exercise abdominal external oblique and waist muscles.

Hip bodybuilding method

· Lying leg lift: prone, arm flexor elbow-forearm support on the ground, small arms parallel to the shoulder, palm facing down. Upper body motionless, left leg stretched upward lift as far as possible, to stretch the toes. And then the left leg drop restore, then left leg lift, restore. Breathing should be natural, for feet, the higher the better.

· Squatting movement: two separate upright legs, feet shoulder width and distance, feet flat ground, natural straight back, waist muscle relaxation, natural lift, face front, hip gradually sinking, was squatting posture, until thighs parallel with ground. And then stand up, repeated several times in a row.

· In bow step exercise: legs put together, the back straight, muscle relaxation, feet, shoulder width and distance, before the knees after punching position, vertical leg, knee angle of not more than 90 degrees. Left and right legs swap, repeated several times in a row.

· Lifting movement: in bed or on the carpet sideways, natural spring legs, knees to the chest Institute, bow posture, upper side on one leg, keep bent, then sideways, repeat above.

· Ascending movement: climbing the stairs is an exercise the hip muscles in good sport climbing knee curvature not exceeding 90 degrees when, if ascent sports do indoor exercise machine, frequency not over fast, take back straight, muscle relaxation.

Training every time you can choose any 2-3 of the above methods, each method should be repeated more than 15 times. Its main points is that training actions can not be too fast, but while keeping the rhythm. Especially the Restore action should keep muscle resistance, do not have the slightest relaxation before the end. As long as you l-2 times a day exercise, each 15-3O minutes, time effectiveness stereotypes.

(Attachment editing: Chen Xingdi)

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Beautiful MM slim slimming thin face fuck

November 14th, 2011
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From the lip on both sides towards the direction of temple massage

From direction on both sides of the nose to the temples and massage

From nose to Central temple massage

Each site twice

* Prevention of bleak unhealthy skin

Using the fingers of both hands massage the skin up from the turn of the mandibular Central towards the direction of the temples (10 times).

* Obtain a slender and beautiful neck

Palms of the hands up along the sides alternately massage of the neck skin (10 times).

Pat the skin, get a sanguine complexion

Using the fingers of both hands patted cheeks, 40 (sensitive skin 30 times)

* Access to an elegant bridge lines

Hands are with middle finger and ring finger fingers alternately sliding gently up from nose to forehead massage (10 times).

* Reduce the nose on both sides of a surplus of oil content

On both sides of the middle finger and ring finger up and down with both hands massage ALA (10 times).

(Attachment editing: Chen Xingdi)

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Simple weight loss Guide for about 15 minutes of aerobics

November 14th, 2011
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Every day thinking of losing weight, but the cumulative Lawton let you no more have no time to go to the gym. Now a United States popular simple calisthenics, as long as you love to spend 15 minutes on the bed, slim posture?? No longer a dream!

Lumbo-abdominal exercises

1, lying in bed, two legs put together, knees bent, but two feet not off the ground, his hands ignore and forget.

2, harnessing the power of abdominal muscles lift the upper body, the left leg direction twist.

3, back to the starting position, upper body attached to the legs.

4, back step 1, lift the upper body turn right direction.

5 and a return to the starting position, in accordance with the order of left, Center, right, repeat this set of 25.

Note: If the arm and neck pain, explain your actions by mistake. Remember, be sure to use abdominal muscle driven body. In addition, when you are lying down, shoulders do not hit the ground, otherwise it doesn’t exercise waist and abdomen.

Shoulder exercises

1, erect, feet apart slightly wider than hips slightly down. Eyes straight ahead, the back straight. Hands holding a two-pound ball or other heavy objects, on the hips.

2, hand ball, his arms straight pull, transferring the ball into the left hand at the head.

3, her arms fall, back to the hip and start passing up and down. Arms action looks like turning windmill.

4, repeated passing 20 times. Slower movements, do not rely on momentum to campaign.

Note: do not rely on the activity to pass the wrist, arm, back, neck straight, which would naturally pass rather than bowling.

Leg exercises

1, close to the wall sit, back straight and feet attached. Armed with a 16 lb fitness bar placed on the thighs, some three inches from the knee.

2, heel lift up both hands firmly pressing down fitness bar.

3, repeating the action 25 times.

Thigh exercises

1, upright, feet and hips with wide apart. Right knee bent, the torso down under, ten-finger support on the ground. Left legs straight, back 12 inch left toe out.

2, left leg trying to lift up, stay in the top 5 seconds, and lower left leg, right leg for doing the same action. Movements the group 25 times.

Note: with eversion of the toe must as far as possible, do not twist the hips, so as to most thigh fat.

(Attachment editing: Chen Xingdi)

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Simple weight loss weight loss system massage fuck

November 14th, 2011
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Rubbing abdomen: two-hand from xiphoid pushed straight to the symphysis under margin, even pushing 12 times, and then the hands are placed left and right sides of the abdomen, from direct push to the pelvis under costal margin, even pushing 12 times, placed umbilical cord around with the left hand, right hand on left hand one features, the umbilical cord around, plus a counter clockwise direction and rubbing 12 times.

Secondary Gong: supine position, legs straight, and slowly raise, lift to body vertical, hands while firmly pressing, lift hips slightly off the bed keep this action poses longer, intolerable, then slowly put his legs then changed hands the pillow in brain, do take action and successive.

And then two arm elbow flexion and knees bent, with two feet and elbow, shoulder stand, do abdominal action 3-5 minutes; last arms legs and abdomen, pressing force as far as possible, time 3-5 minutes.

(Attachment editing: Chen Xingdi)

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Aerobics keep fit fitness

November 14th, 2011
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For dieters,, while ensuring appropriate changes within exercise time action, also prevents local fatigue of the body, increases caloric expenditure and achieve good results.

I. Summary of on the floor

1, (breathe) sitting on the floor, hands on back side of the body, legs straight, point the toes. After inspiratory, thigh lift the left foot about 10cm.

2 and (breath) slowly exhale while left leg to outside expansion, if think thin body parts start, stop action slowly exhale. Each leg 3 times, changing direction in the same way.

II. instruments with Chair

1, his arms placed behind him, his hands and shoulder width, and seize back of Chair (or table) edge, your body weight on the shoulders. Begin to breathe, elbows bent and body slowly sit down.

2, breath, while straightening the elbow, straighten up completely, put weight on his arms, breath. When the key is to get up entirely on their arm strength. Repeated 5 times.

(Attachment editing: Chen Xingdi)

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