chin: is the rise! Must make the effort his brain, feeling his chin and neck are tightened, for 5 seconds and then down, 20 to 40 a day to do next. Other week to see the results.
medial upper arm: two small dumbbells (accessible mineral water instead), in the hand, heaved his arm, the upper arm close to the ear, and then toggle, then straighten arms. This is it. 3 sets per day, a group of 15.
cut back:
1. to arrange two dumbbells, standing posture, his arms sagging surely, holding the dumbbell, arm pushes back to deal with the entities, that the chest side of the dumbbell. 15 as a group, 3 sets per day.
2 .. standing, his arms drooping naturally, palm of the hand holding the dumbbell back, back lift. To do this action is to keep the arm straight. 15 as a group, 3 sets per day.
these two actions can exercise to the back, but more difficult to cut back the fat, the common movement to this area is difficult to fully exercise, MM need to persevere fjust aboutme time.
upper abdomen: the upper abdomen is the stomach area. The easiest access is to sit up. Note that not sit up, If you do this exercise when sitting up, not good for your backbone, and do not put his hand after the time, hand on the ear on it, or of the cervical spine injury. Do every day at least 3 groups, one group of 20.
lower abdomen: is the Lying down, legs straight, feet together, slowly elevator, and body into a 90 degree angle, then slowly down. This action will be tired to do it, but can reduce the front thigh fleshy. Do by fewest 2 groups per day, a group of 15.
deduct from both sides:
1. one is shaking hula hoop (to 30 minutes of aerobic exercise until later the consumption of fat, so exercise at least 30 minutes), a week after the perceptible feeling on both sides of the muscles tightened.
2. standing, feet slightly wider than shoulder width individually, arms extended smooth, the body was And then bending the waist with his left hand to touch the left ankle, then stand up straight, for the right. Do it ambition feel the muscles on both sides of the waist has stretched feeling. About a team of about a day to do 30.
Less hip: lying on the bed, legs straight, do take water swimming movements, alternating legs lifted up, moves slower, hip Do not depart the mattress. The time to see around, a group of under 15, do 3 to 4 per day.
Less hip: the side punt. Standing, lift left leg to the side, keeping the knee toward the front. Slowly lift to the highest position you can supply, then slowly down. Side under a group of 15, everyday 2 to 3 groups.
reduction thigh:
1, interior thighs: do squat exercise. Standing, feet shoulder width apart, toes out, slowly squat number 1234, and the floor Cheng Dundao parallel. Number 5678 and then slowly stood up. Do not squat when the heel lift, be sure to fall on the floor, and move slowly. Each do 15, do 3 to 4 per day.
2, front thigh: ibid. This action can exercise to the front thigh muscles.
3, thigh: standing. After the kick to do the action. Do when the action should be slow. An eight-beat as one, each doing 15, 3 to 4. Flexibility of each person's body is assorted not Taimian Jiang himself, so as not to strain muscles.
reduce leg: leg fat test how much is uncomplicated, easeful leg with your fingers to pinch the small calf zone, can accessible lift and fat wafer means that your legs are fat-based, needs and decrement of ~ If the skinny wafer of fat, just muscle becomes very thick legs, and that is strong.
1, fat-type: The maximum effective way to tiptoe, a group of under 20, do 4 a day. Essentials is action to slow, hips do not tilt. Tiptoe stop after 3 seconds. Done after exercise, remember to gently quake the calf muscle area, relax.
2, brawn type: it is very tough to mow up because the muscle-type MM, can merely recommend not to do a magnificent leg training intensity, lofty heels and ambition to lest too many tension in the muscles chance more thick.
Also, exercise training, when you work to feel the site is there a action, such as exercise thigh, you want to squat in the meantime to feel what you have to tighten the thigh muscles, this exercise done parts have acid. If so, that you have to exercise this chapter of the, if I were you it manner that your pose does not absence their own adjustments.
legs standard
legs namely that there are 5 together, 4 gaps in the leg. Specifically, as the image underneath, marked with ○ in 5 (leg, knee, peroneal, mid ankle, toe) so near attach, marked with × symbols 4 (leg and stalk of the between, among the thigh and knee, between the knee and peroneal, peroneal, and between the ankle) is in a separate state. In increase, if the knee toward the front and straight thigh shape, it can be said apt be quite beauteous legs.
thigh articles
via the following exercises you can consume excess fat and thigh fat. In shaping the absolute leg line at the same time, you can also exercise the thigh muscle tension.
clear excess fat legs (10 seconds each day)
1, body prevaricate on the floor, the feet Bengzhi
2, keeping the knee Bengzhi state. Thigh muscle force, the lower side of the leg lift. This position for 10 seconds, the other side.
Point
In practice, such as about one more difficult to lift his legs, ought be in the aboriginal time of the leg exercises to boost 5 to 10 seconds, so you can make the muscles around the legs more shapely.
exercise leg muscle tension (10 seconds each day)
1 saw the front, perpendicular. Chest and abdomen. Relax the muscles as many as likely.
2 bend an leg, the ipsilateral hand feet,arieste.com, front legs stretched muscle. Hold this position for 10 seconds, for the other side of.
Point
practice, such as about one more difficult to lift his legs,8854.org, should be in the original time of the leg exercises to increase 5 to 10 seconds.
leg articles
tighten the calf muscles to build a beautiful leg line. (Day 5 seconds)
1 to detect a 4 ~ 5cm thickness of the book, book stand toe, the heel is still in limbo.
2 feet together, body heaviness placed on the feet of the huge toe, the toe Hing Wah Street West. Maintain a balance in the body, meantime this position to adhere to 5 seconds.
Point
If not so thick writing, you can also be stacked with magazines. In the tiptoe standing, to pay consideration to use the peroneal muscles.
peroneal muscles to loosen (10 seconds every day)
1 back and legs to maintain a 90-degree posture sitting on the floor, facing the front.
2 legs straight, feet one of them holding hands, slowly lift the leg, this position for 5 seconds. The other side. In doing this group exercise, pay attention to between the legs to keep the state together and the knees bend.
Point
the feet of both hands, the body is easy to ahead, this time to pay attention to keep their back straight and bend.
o-type legs and x-legs story
through the retinue exercises, can fully exercise the leg muscles of the outside or the inside of the legs, the legs shapely lines, correction of leg shapes.
a: o-type legs (each 3 seconds × 5 periods)
1 chest and abdomen conscientious on the floor.
2 legs bend, circular motion from outside to inside.
3 knees close together, keeping the knees bent state for 3 seconds.
b: x-type legs
1 chest and abdomen upright on the floor.
2 legs kneel, circular film from the inside out.
3 knees close together, keeping the knees bent state for 3 seconds.
Point
in the legs to do a substantial circuitous film, cozy to make hip slope. Therefore, this deed is the opener to compel the lower belly.
leg shape correction (static 5 seconds each day × 3 times)
1 squatted on the floor, palm and full access to the floor
2 to retain the adjoin state hands and the ground, slowly stood up, the process to 5 seconds is appropriate.
3 to leg entirely pointed, in this position to adhere to 5 seconds. If straight from time to time, the knee not entirely amplified, the hand position can make some adjustments.
Point
act this group exercise, the need to keep the palm of your hand and the floor between the two are not separated between the knees.
legs of the road five inhibit
taboo one: feet on the same side of the side of the seat, splayed legs and sit cross-legged sitting.
Taboo II: standing on one leg, cross your legs to stand.
Taboo III: sideways to slumber, tummy sleeping.
Taboo IV: dress high heels.
taboo five: has been the collapse in the same side of the package.
Source: qq: 646369162
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