5 bedroom into a gym action
Chest push-ups and health
This action is mainly men's pectoralis major muscle exercise at home, living room or dining area, looking for two separate left and right placed a chair with both hands for support, leaning over on it, 12 as a group, to do three groups. Remember when doing push-ups, chest to abdomen, chest, stretching as far as possible, so plump chest muscle type. In addition, this action also the role of correction of kyphosis.
Seated leg raise abdomen
This action is mainly exercise the abdomen, placed on the open space at home, a single stool, sit, lift the legs by the strength of the abdomen and legs crossed up.
Thereby reducing excess abdominal fat, so that abdominal muscles strong and perfect. Lift up 15 times each, do three sets in the middle can take a break, but not easy too long.
Hand-held health biceps
This action primarily exercise the hand. Just sitting at home alone in the stool can be completed, very simple. With two unopened bottles of mineral water for dumbbells, parallel to the upward move, but remember to do when the upper arm close to the trunk, fixed easy to use the power of contraction of the biceps biceps in order to increase hand strength. A group of 15, do three sets.
Fu Jian leg wall squat
Need to select a wall at home, hand on the wall while slowly squat by the strength of the legs, the hands of the best could get a small object, such as boil water, knelt down together at the same time to allow the leg to get exercise, but also elimination of excess fat legs, so that the shape of the legs look better. A group of 15, do three sets.
Leaned back rowing Health
This action primarily exercise the back, increase the strength did not say, but also to reduce back fat, modified back line. A good choice in the space station, holding two bottles of mineral water is not turned on, the knee slightly bent, Tayao, chest stuck his bottom, relying on force to back up the mineral water by hand pulling at the same time, shoulder adduction. A group of 12, do three sets. fast weight loss
Health prone to stand waist: This action is mainly exercise the waist. Prone in bed at home, by hand your head, upper body strength and then by the waist up. To enhance the strength of the waist, a group of 15 to do three groups.
Friday, January 28, 2011
Wednesday, January 5, 2011
What kind of liposuction liposuction weight loss effective weight loss
What are the methods of liposuction to lose weight? What kind of liposuction effective? Liposuction has now become a fashion modeling, a lot of friends in the beauty way to lose weight through liposuction to achieve a slimming effect. Then the beauty of you know how much for liposuction, liposuction liposuction expert tips to introduce you to the relevant content.
What kind of liposuction liposuction weight loss tips weight loss better
What are the methods of liposuction to lose weight? What kind of liposuction effective? With cosmetic surgery industry continues to progress and development, the type of liposuction to lose weight more and more, several common liposuction method are the following: (Related: Liposuction Liposuction expert for you to create a good physique)
Liposuction Method One: Resonance Liposuction: Liposuction resonance for the cheek, jaw and neck; upper arm, breast and chest area; back, abdomen and buttocks; inner and outer thighs, inner knee, calf and ankle shaping. Many parts of the body liposuction a viable, resonant liposuction and other cosmetic plastic surgery can be implemented simultaneously, especially for the shaping of local fat accumulation.
Resonance characteristics of liposuction to lose weight:
1, the effect lasting resonance liposuction instrument direct liquefaction of fat cells and excreted from the root to reduce the absolute number of fat cells, difficult to rebound, life-long benefit.
2, rapid recovery, resonant liposuction tube head mesh improvement, painless minimally invasive, no surgery, no scar, no uneven phenomenon that after a few hours free to roam.
3, the resonance Liposuction slimming effect is obvious, a part of the body's fat cells can be reduced by 50% -70%.
What kind of liposuction liposuction weight loss tips weight loss better
What are the methods of liposuction to lose weight? What kind of liposuction effective? With cosmetic surgery industry continues to progress and development, the type of liposuction to lose weight more and more, several common liposuction method are the following: (Related: Liposuction Liposuction expert for you to create a good physique)
Liposuction Method One: Resonance Liposuction: Liposuction resonance for the cheek, jaw and neck; upper arm, breast and chest area; back, abdomen and buttocks; inner and outer thighs, inner knee, calf and ankle shaping. Many parts of the body liposuction a viable, resonant liposuction and other cosmetic plastic surgery can be implemented simultaneously, especially for the shaping of local fat accumulation.
Resonance characteristics of liposuction to lose weight:
1, the effect lasting resonance liposuction instrument direct liquefaction of fat cells and excreted from the root to reduce the absolute number of fat cells, difficult to rebound, life-long benefit.
2, rapid recovery, resonant liposuction tube head mesh improvement, painless minimally invasive, no surgery, no scar, no uneven phenomenon that after a few hours free to roam.
3, the resonance Liposuction slimming effect is obvious, a part of the body's fat cells can be reduced by 50% -70%.
Wednesday, December 29, 2010
Lazy woman's nine painless diet
Many women are reluctant to exercise, but they hope he can keep fit slim. Tell you today, do not do exercise 9 can easily lose weight fast weight loss tips pain-free, to help you easily thrown off excess fat.
1, increased sleep time
An additional hour of sleep time, you can unknowingly lose 14 pounds. From Harvard University study found that only 5 or less than 5 hours of night rest time with women than 7 hours of sleep time, women 30% more fat chance.
2 laugh
From turning Vanderbilt University study shows that daily laughter can laugh for 10-15 minutes Zhong Kaihuai reduced by 40 calories. So your standing comedy MM please.
3, taking fish oil pills
Walk + taking fish oil pills is a good way to lose weight. University of South Australia researchers found that those who insist on taking the fish oil and insist on walking 45 minutes a day more than the people, and to maintain a balanced diet, can reduce the 4.4 pounds a week. In addition, fish oil can also promote heart health.
4, eat little trick
In real life, people may ignore the biting, licking and chewing. Note that these at dinner time, because every action can you burn 25 calories. A year later, they may let you down 15 pounds.
5, learn to cook
One study showed: takeaway contained more calories than their cooked food at home, 60% more. May be due to take-away materials used in high heat cooking, such as take-away food may increase with the smell of animal oil, and at home, you can use vegetable oil or olive oil with weight loss.
6, chewing
Chewing gum can not only exercise facial muscles, and found that chewing gum can burn an hour 11 calories. Chewing gum while cooking to increase satiety, reduce the desire for sweets.
7, relax
Every day with meditation, yoga or 20 minutes to read a book writing, learn how to relax. Statistics show that a woman with a year and a half to lose weight relaxation therapy, and often reduced by 10 pounds.
1, increased sleep time
An additional hour of sleep time, you can unknowingly lose 14 pounds. From Harvard University study found that only 5 or less than 5 hours of night rest time with women than 7 hours of sleep time, women 30% more fat chance.
2 laugh
From turning Vanderbilt University study shows that daily laughter can laugh for 10-15 minutes Zhong Kaihuai reduced by 40 calories. So your standing comedy MM please.
3, taking fish oil pills
Walk + taking fish oil pills is a good way to lose weight. University of South Australia researchers found that those who insist on taking the fish oil and insist on walking 45 minutes a day more than the people, and to maintain a balanced diet, can reduce the 4.4 pounds a week. In addition, fish oil can also promote heart health.
4, eat little trick
In real life, people may ignore the biting, licking and chewing. Note that these at dinner time, because every action can you burn 25 calories. A year later, they may let you down 15 pounds.
5, learn to cook
One study showed: takeaway contained more calories than their cooked food at home, 60% more. May be due to take-away materials used in high heat cooking, such as take-away food may increase with the smell of animal oil, and at home, you can use vegetable oil or olive oil with weight loss.
6, chewing
Chewing gum can not only exercise facial muscles, and found that chewing gum can burn an hour 11 calories. Chewing gum while cooking to increase satiety, reduce the desire for sweets.
7, relax
Every day with meditation, yoga or 20 minutes to read a book writing, learn how to relax. Statistics show that a woman with a year and a half to lose weight relaxation therapy, and often reduced by 10 pounds.
Five to solve the hunger diet
Hunger for weight loss is very common, there is no hunger, how can there be a negative energy balance? Without hunger how to mobilize body fat for energy from decomposition? But they can not hungry already! Weight loss process and ultimately hunger, but hunger is a process not the purpose. Cried every day, some obese people to lose weight, you can eventually can not stand because of "hunger" and defeated. Hunger is the most hard to endure the weight loss process, and it is difficult to maintain weight loss most important reason to go on, how do? For this we give a few friends to overcome obesity, hunger coup.
Strategy One: Eat more foods high in dietary fiber
Because it has the following characteristics:
Due to lack of dietary fiber digestive enzymes the body, almost indigestible, so the heat is very low;
Foods high in dietary fiber are often not directly swallowing, chewing, and more often, to stimulate the hypothalamus satiety center, reducing the amount of food;
Dietary fiber and more bulky, satiety; water absorption, stool softening, anti-constipation;
Dietary fiber to promote bowel movements and shorten the time food stays in the intestine, reducing the absorption of nutrients;
High dietary fiber low glycemic index foods, inhibit gastric emptying, reducing postprandial blood glucose, reduce postprandial insulin secretion, reduced fat synthesis.
Dietary fiber has so many benefits, we might eat a little. Which foods contain dietary fiber much? Include four major categories, such as: all kinds of vegetables, fruits, coarse grains, bacteria and algae. You can substitute some of the coarse grains of polished rice noodles, meat products with soy products replacement parts, and more bulky, low energy consumption of vegetables and fruit consumption and low amount of sugar. This will not only get a sense of fullness but not so excessive caloric intake.
weight loss tips two: first soup after a meal
Missing the past our ancestors eat drink less, the era of food scarcity, often say, is "the dishes to eat", which means less rice and more vegetables, delicious food you have to work too hard, eat more food to eat, so food to eat over rice still have so many dishes to eat. But now you have to do the opposite, "see food to eat vegetables", though not much food, but more bite (do not forget that bulky, slow digestion and vegetables), is therefore recommended that in the control diet to lose weight structure should be adjusted, reversed order to eat, drink a bowl before eating vegetarian soup, more bite to the meal, eat less, with vegetables fullness. Afraid You eat less, eat less food but also that anything too hungry of the reason?
Strategy One: Eat more foods high in dietary fiber
Because it has the following characteristics:
Due to lack of dietary fiber digestive enzymes the body, almost indigestible, so the heat is very low;
Foods high in dietary fiber are often not directly swallowing, chewing, and more often, to stimulate the hypothalamus satiety center, reducing the amount of food;
Dietary fiber and more bulky, satiety; water absorption, stool softening, anti-constipation;
Dietary fiber to promote bowel movements and shorten the time food stays in the intestine, reducing the absorption of nutrients;
High dietary fiber low glycemic index foods, inhibit gastric emptying, reducing postprandial blood glucose, reduce postprandial insulin secretion, reduced fat synthesis.
Dietary fiber has so many benefits, we might eat a little. Which foods contain dietary fiber much? Include four major categories, such as: all kinds of vegetables, fruits, coarse grains, bacteria and algae. You can substitute some of the coarse grains of polished rice noodles, meat products with soy products replacement parts, and more bulky, low energy consumption of vegetables and fruit consumption and low amount of sugar. This will not only get a sense of fullness but not so excessive caloric intake.
weight loss tips two: first soup after a meal
Missing the past our ancestors eat drink less, the era of food scarcity, often say, is "the dishes to eat", which means less rice and more vegetables, delicious food you have to work too hard, eat more food to eat, so food to eat over rice still have so many dishes to eat. But now you have to do the opposite, "see food to eat vegetables", though not much food, but more bite (do not forget that bulky, slow digestion and vegetables), is therefore recommended that in the control diet to lose weight structure should be adjusted, reversed order to eat, drink a bowl before eating vegetarian soup, more bite to the meal, eat less, with vegetables fullness. Afraid You eat less, eat less food but also that anything too hungry of the reason?
Saturday, December 11, 2010
11 diet tips for you to quickly cut the meat
Always difficult to lose weight, lazy sisters can not adhere to exercise, greedy sisters can not resist the temptation of food. How to do? WebMD is an influential American specializes in providing health information website, which invited the nation's seven health professionals, to provide a 15 weight loss diet tips, let you easily lose fat annoying.
1. Try to drink boiled water or calorie free drinks
When you are hungry, thirsty, when, and if a glass of ice water before them and a plate of food, I am afraid you will first choose to drink, not eat. Drink plenty of water will give you a sense of satiety.
A spokesman for the U.S. Food and Nutrition Association, suggested that we, "If you do not like plain water, you can also add some of which can be used in the flavor of citrus juice or a little bit against the feed, you can also use home-made mango or peaches and other fruits a cup of tea and healthy, so your drink will taste better, but not excessive intake of calories. "
Always difficult to lose weight, lazy sisters can not adhere to exercise, greedy sisters can not resist the temptation of food. How to do? WebMD is an influential American specializes in providing health information website, which invited the nation's seven health professionals, to provide a 15 weight loss diet tips, let you easily lose fat annoying.
2. In food to increase the proportion of fruit and vegetables
"Weight loss program started a few days, it is necessary to increase the food share of fruits and vegetables, if possible, preferably in vegetables and fruit. Vegetables and fruits in your stomach will account for a large part of the space, so there is no extra space before being placed in those high-calorie food. "This is America nutritionists recommendations.
Very low calorie vegetables and fruits instead of food most of the fat, but also necessary for you to add fiber. 200 A number of studies have shown that vegetables and fruits and other agricultural products in the phytochemicals contained effectively prevent cardiovascular diseases and cancer.
3. Think before you eat is not really hungry
Mixieermei is "do I really hungry," the author, she suggested, "If you want to eat something, we should first feel your stomach you really feel hungry."
Hunger is your body when you need to add energy sent a signal to eat when hungry feeling of fullness will be very obvious, this time you will stop to eat.
If you eat when not hungry, you will never have the feeling of fullness, so keep on eating when you feel fullness in the stomach has been the time that you have invisible in the intake of too much heat .
Everyone's stomach is only as big as a fist, a small amount of food to be able to fill it, will you keep each meal is a limited amount, so you can truly feel the hunger and satiety.
4. Be careful to eat a meal snacks
After dinner, we often while watching TV, while their mouths could not potato chips, biscuits and other snacks, your attention is drawn to TV shows, eating at this time becomes an unconscious act.
A recent survey to show that when the TV show more entertaining, more people are eating too many snacks, such unconscious behavior is often the cause of obesity is the culprit.
A spokesman for the U.S. Food and Nutrition Society suggest that we, after a meal snacks to eat, but the heat is required, such as 100 calories a packet of biscuits, or half a cup of low fat ice cream are possible, the best weight loss is calories in a meal without a drink of tea, but the need to slowly transition to low-calorie foods.
5. Enjoy your favorite foods
Or lose weight when the pain is one of their favorite resist the temptation of food, will power, if not firm, delicious present, it is easy to compromise, and this time is often very easy to eat too much, so that your weight loss program fell short of success.
A spokesman for the U.S. Food and Nutrition Association that does not mean we should lose weight and say goodbye to their favorite food, in fact, can do to eat, mainly to comply with the principle amount, which is actually very easy to do, as long as you buy favorite dessert or candy to buy fewer (for example, once you buy a box or a bag, and now only buy the retail on it.)
1. Try to drink boiled water or calorie free drinks
When you are hungry, thirsty, when, and if a glass of ice water before them and a plate of food, I am afraid you will first choose to drink, not eat. Drink plenty of water will give you a sense of satiety.
A spokesman for the U.S. Food and Nutrition Association, suggested that we, "If you do not like plain water, you can also add some of which can be used in the flavor of citrus juice or a little bit against the feed, you can also use home-made mango or peaches and other fruits a cup of tea and healthy, so your drink will taste better, but not excessive intake of calories. "
Always difficult to lose weight, lazy sisters can not adhere to exercise, greedy sisters can not resist the temptation of food. How to do? WebMD is an influential American specializes in providing health information website, which invited the nation's seven health professionals, to provide a 15 weight loss diet tips, let you easily lose fat annoying.
2. In food to increase the proportion of fruit and vegetables
"Weight loss program started a few days, it is necessary to increase the food share of fruits and vegetables, if possible, preferably in vegetables and fruit. Vegetables and fruits in your stomach will account for a large part of the space, so there is no extra space before being placed in those high-calorie food. "This is America nutritionists recommendations.
Very low calorie vegetables and fruits instead of food most of the fat, but also necessary for you to add fiber. 200 A number of studies have shown that vegetables and fruits and other agricultural products in the phytochemicals contained effectively prevent cardiovascular diseases and cancer.
3. Think before you eat is not really hungry
Mixieermei is "do I really hungry," the author, she suggested, "If you want to eat something, we should first feel your stomach you really feel hungry."
Hunger is your body when you need to add energy sent a signal to eat when hungry feeling of fullness will be very obvious, this time you will stop to eat.
If you eat when not hungry, you will never have the feeling of fullness, so keep on eating when you feel fullness in the stomach has been the time that you have invisible in the intake of too much heat .
Everyone's stomach is only as big as a fist, a small amount of food to be able to fill it, will you keep each meal is a limited amount, so you can truly feel the hunger and satiety.
4. Be careful to eat a meal snacks
After dinner, we often while watching TV, while their mouths could not potato chips, biscuits and other snacks, your attention is drawn to TV shows, eating at this time becomes an unconscious act.
A recent survey to show that when the TV show more entertaining, more people are eating too many snacks, such unconscious behavior is often the cause of obesity is the culprit.
A spokesman for the U.S. Food and Nutrition Society suggest that we, after a meal snacks to eat, but the heat is required, such as 100 calories a packet of biscuits, or half a cup of low fat ice cream are possible, the best weight loss is calories in a meal without a drink of tea, but the need to slowly transition to low-calorie foods.
5. Enjoy your favorite foods
Or lose weight when the pain is one of their favorite resist the temptation of food, will power, if not firm, delicious present, it is easy to compromise, and this time is often very easy to eat too much, so that your weight loss program fell short of success.
A spokesman for the U.S. Food and Nutrition Association that does not mean we should lose weight and say goodbye to their favorite food, in fact, can do to eat, mainly to comply with the principle amount, which is actually very easy to do, as long as you buy favorite dessert or candy to buy fewer (for example, once you buy a box or a bag, and now only buy the retail on it.)
Tuesday, November 16, 2010
Three recipes to lose weight without dieting Xiangshou winter
MM want to lose weight is not that the winter months tough ah? Steaming hot pot, you do not stick a barbecue? So do not abuse their own weight, today to introduce three Xiaobian weight loss recipes, so you do not want to exercise in the winter is not fat. So easy to lose weight, not to try.
1. Western Egg package (three copies)
Food: 3 eggs, milk-120cc, 3 tablespoons onion, tomato Ding 2 tablespoons shredded cheese 1 teaspoon, 1-2 sliced mushrooms, green pepper a little olive oil 2 tsp.
Practices:
1. Onion, tomato Ding, mushrooms and green pepper in olive oil and fry until medium rare first alternate;
2. Wok and add the milk, eggs, fry break six cooked, add half-cooked onions, tomatoes Ding, mushrooms and green peppers, shredded cheese on top, flip the eggs can serve.
Nutrition Analysis:
-417 Kcal calories, protein -27 grams -29 grams of fat, carbohydrates -12 grams.
2. Frankincense vegetable garden
Food: -240 cc of milk, fresh cream - a little shredded cheese - a little, green cauliflower -100 grams.
Practices:
1. The boiled broccoli with cold water, drain the reserve;
2. With milk, olive oil, fresh cream, shredded cheese fry pot with a thick-shaped;
3. The practice of the cooked broccoli and stir-fry 2 quick click.
Nutrition Analysis:
-188 Kcal calories, protein -8 grams of fat -12 grams -12 grams of carbohydrates.
3. Frankincense ketchup shrimp
Food: grass shrimp -4 tail, Joan -5 a tomato, garlic -1 teaspoon, milk -120 cc.
Seasoning: Tomato sauce -1 tablespoon, soup spoon -2, wine - a little.
Practices:
1. Grass shrimp slightly fried, saute garlic, add tomatoes and milk;
2. Seasonings into the shrimp, turn a small fire close to dry dish, sprinkle with a little purple cabbage can be decorated.
Nutrition Analysis:
-164 Kcal calories, protein -16 grams, fat grams -8, -7 grams of carbohydrates.
1. Western Egg package (three copies)
Food: 3 eggs, milk-120cc, 3 tablespoons onion, tomato Ding 2 tablespoons shredded cheese 1 teaspoon, 1-2 sliced mushrooms, green pepper a little olive oil 2 tsp.
Practices:
1. Onion, tomato Ding, mushrooms and green pepper in olive oil and fry until medium rare first alternate;
2. Wok and add the milk, eggs, fry break six cooked, add half-cooked onions, tomatoes Ding, mushrooms and green peppers, shredded cheese on top, flip the eggs can serve.
Nutrition Analysis:
-417 Kcal calories, protein -27 grams -29 grams of fat, carbohydrates -12 grams.
2. Frankincense vegetable garden
Food: -240 cc of milk, fresh cream - a little shredded cheese - a little, green cauliflower -100 grams.
Practices:
1. The boiled broccoli with cold water, drain the reserve;
2. With milk, olive oil, fresh cream, shredded cheese fry pot with a thick-shaped;
3. The practice of the cooked broccoli and stir-fry 2 quick click.
Nutrition Analysis:
-188 Kcal calories, protein -8 grams of fat -12 grams -12 grams of carbohydrates.
3. Frankincense ketchup shrimp
Food: grass shrimp -4 tail, Joan -5 a tomato, garlic -1 teaspoon, milk -120 cc.
Seasoning: Tomato sauce -1 tablespoon, soup spoon -2, wine - a little.
Practices:
1. Grass shrimp slightly fried, saute garlic, add tomatoes and milk;
2. Seasonings into the shrimp, turn a small fire close to dry dish, sprinkle with a little purple cabbage can be decorated.
Nutrition Analysis:
-164 Kcal calories, protein -16 grams, fat grams -8, -7 grams of carbohydrates.
Tuesday, November 9, 2010
4-style yoga to help you lose weight easily burn fat
Sports experts tell us: "Yoga to lose weight in shaping the body, balance the body, are very effective in terms of burning calories." Yoga weight loss can make the physical strength, endurance, flexibility and respiratory conditions are significantly improved. The following is well-known American yoga teacher Suzanne Deason diet tailored for the Chinese readers, "yoga exercise to lose weight."
Practice Rules: Each sport should try to stretch and breathe deeply through the nose. Please follow the instructions in order to practice. After practice, you face up flat on the mat, stretching limbs, palms facing up, slowly until the full adjustment to breathe evenly.
Section 1
Upright, a big step forward in the right leg, left turn out of 45 ゜, the right knee and right foot toe in a horizontal line, try to press down the body, so that the right thigh parallel to the ground. Bending the body, the right hand palm on the back of his right foot, shore ground. When you try to stretch his left arm, they still have to maintain the right thigh parallel to the ground.
For parts: the back, leg muscles, buttocks, abdomen and psoas muscle.
Special shape: try to extend his arm, do not hump, so as to expand the chest. This action is also very effective to tighten the gluteal muscle.
Section 2
Lying face down on the mat, his elbow to his body, arms open wide as the width and shoulders, fingers pointing straight ahead. Tightening of the body's muscles, hip. The body to maintain a horizontal line, toes supporting the ground, then you will feel the pressure. Efforts to tighten the abdomen and leg muscles, persist for a while, and then lying on the floor a short break. Repeat this action several times.
For parts: arm, leg muscles, buttocks muscles, abdomen and psoas muscle. Chest, back and thighs.
Special shape: close only the abdomen and inner thigh muscles, keep the arm muscles to push the formation of ugly fat.
Section 3
Lying on the ground, face up, feet flat, wide open legs hip width, knees bent, until the lower leg bone and perpendicular to the ground. Tighten the buttocks muscles, lift the buttocks off the ground a few inches into the body and ground arch. Arm close to the ground, tighten the buttocks and leg muscles, so the hips up, and his hands tightly in the body following deduction together. Adhere to this position a moment, then relax, rest lying on the ground, continue to repeat this action. (If you want to make this move more challenging, you can try to lift one leg, pointing at the ceiling!)
For areas: the gluteal, thigh, lumbar, back in the second half.
Special shape: Once your body into the arch, put his hands on the body of the following as possible in order to uplift your body and hips, so you can make your buttocks muscles tight.
Section 4
Note: If you are a beginner, had never supported through the body with the shoulder, or neck problems, it is best not to try this at the beginning of action.
A: Start the same action and in section 3. And then put his hand on the back of the waist, to be a support. Each bent knees toward the chest. If you can not use the shoulder to support the body, you can bend the knees up, thus reducing the pressure on the shoulder.
B: the two legs were stretched straight to the ceiling, her legs together, imagine you spread the energy from the head to toe, and if this position was too tired to bend his legs a moment, take a break (such as action A). (If you put in the neck and shoulders under a towel, will reduce the tension on these parts, I feel more comfortable.)
For parts: shoulders, back, abdomen, buttocks, legs.
Special shape: note the eyes to the point of view, the Ministry of tightly contracted corruption, efforts to maintain the trunk and legs in a straight line perpendicular to the ground.
Practice Rules: Each sport should try to stretch and breathe deeply through the nose. Please follow the instructions in order to practice. After practice, you face up flat on the mat, stretching limbs, palms facing up, slowly until the full adjustment to breathe evenly.
Section 1
Upright, a big step forward in the right leg, left turn out of 45 ゜, the right knee and right foot toe in a horizontal line, try to press down the body, so that the right thigh parallel to the ground. Bending the body, the right hand palm on the back of his right foot, shore ground. When you try to stretch his left arm, they still have to maintain the right thigh parallel to the ground.
For parts: the back, leg muscles, buttocks, abdomen and psoas muscle.
Special shape: try to extend his arm, do not hump, so as to expand the chest. This action is also very effective to tighten the gluteal muscle.
Section 2
Lying face down on the mat, his elbow to his body, arms open wide as the width and shoulders, fingers pointing straight ahead. Tightening of the body's muscles, hip. The body to maintain a horizontal line, toes supporting the ground, then you will feel the pressure. Efforts to tighten the abdomen and leg muscles, persist for a while, and then lying on the floor a short break. Repeat this action several times.
For parts: arm, leg muscles, buttocks muscles, abdomen and psoas muscle. Chest, back and thighs.
Special shape: close only the abdomen and inner thigh muscles, keep the arm muscles to push the formation of ugly fat.
Section 3
Lying on the ground, face up, feet flat, wide open legs hip width, knees bent, until the lower leg bone and perpendicular to the ground. Tighten the buttocks muscles, lift the buttocks off the ground a few inches into the body and ground arch. Arm close to the ground, tighten the buttocks and leg muscles, so the hips up, and his hands tightly in the body following deduction together. Adhere to this position a moment, then relax, rest lying on the ground, continue to repeat this action. (If you want to make this move more challenging, you can try to lift one leg, pointing at the ceiling!)
For areas: the gluteal, thigh, lumbar, back in the second half.
Special shape: Once your body into the arch, put his hands on the body of the following as possible in order to uplift your body and hips, so you can make your buttocks muscles tight.
Section 4
Note: If you are a beginner, had never supported through the body with the shoulder, or neck problems, it is best not to try this at the beginning of action.
A: Start the same action and in section 3. And then put his hand on the back of the waist, to be a support. Each bent knees toward the chest. If you can not use the shoulder to support the body, you can bend the knees up, thus reducing the pressure on the shoulder.
B: the two legs were stretched straight to the ceiling, her legs together, imagine you spread the energy from the head to toe, and if this position was too tired to bend his legs a moment, take a break (such as action A). (If you put in the neck and shoulders under a towel, will reduce the tension on these parts, I feel more comfortable.)
For parts: shoulders, back, abdomen, buttocks, legs.
Special shape: note the eyes to the point of view, the Ministry of tightly contracted corruption, efforts to maintain the trunk and legs in a straight line perpendicular to the ground.
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