Wanted to go to the gym, identify their own variety Izvestia imposing an excuse not insist. With the case, would be better used around objects, let towel, cola bottles…… become your fitness treasure. Thus, you can not only go the fun of fitness, but also enjoy five yuan thin super surprise.

Props: towels

Action 1: posterior extension of the arm (geostationary 30 seconds)

 1, after the double hold a towel behind the vertical direction, keep back straight, shoulder under pressure.

2, Below the hands of uniform strength to pull the ground; spine extended upward, to avoid forced the direction of scoliosis.

Action 2: extension of the posterior thigh (geostationary 30 seconds)

1, the knee straight legs sit on the pad, towards the toe linked above.

2, towel sets in Jiaxin, hands grip the towel at both ends, upper body straight, head syncline front stretch.

Effects: stretching his arm muscles, the graceful shape arm lines.

Effects: the posterior ligament stretching legs to the knee and ankle joints more flexible. Bath stretching thin parade

Props: Rope Skipping

Action 1: SLR alternative high jump (one minute for a group to a total of 3)

1, holding the rope skipping stations, and tightening of the abdomen, upper keep upright, and not rely on backward.

2, Juetui towards the front when the knee, thigh, side of upward lift.

3, landing light as possible to protect ankle.

Action 2: After jumping Tantui (2 minutes for a group to a total of 3)

1, holding the rope skipping stations, and tightening of the abdomen, upper keep upright, and not rely on backward.

2, after Juetui knee to maintain the ground, the toes tension.

3, in front of the eyes peacetime, and maintain the physical stability in the jumping, arm shaking rope rate should not be too large. Korean actress rope skipping yoga Diet

An action: The thigh and suffered lacerations to reduce excess fat, exercise coordination, and improve focus.

The action results: reducing the excess fat legs, but suffered lacerations on the focus shifted to tighten the gluteal muscle.

Props: buildsits water bottles of mineral water or Coke bottles (400-600 ml)

Action: shoulders Qubi (15 for a group of three) to see how cleverly OL practicing Xiangjian

1, shoulders flat, upper arm parallel with the ground, double-grip bottle of mineral water in front of the bodies (see Figure 1).

2, driven arms elbow driven campaigns, and vertical ground, the elbow joint campaign line parallel to the surface of the body to be completed. Keep the back straight, not bent wrists (see figure 2).

Effects: Xianbei enhance muscle strength, the arm compact smooth.

Props: basketball or other body can bear the weight of the ball

 Action 1: folder ball Cezhuai (15 for the group 1, 3)

1, throwing the ball to the bottom of your knees, legs, or forced, back close ground.

2, legs folder ball to the left and right respectively reverse-twisting at the waist as far as possible side led lower body strength to complete, not from the shoulders.

Effect: Reduce the waist on both sides of excess fat, strengthen the waist forces, and enhance spinal flexibility to tighten thigh fat.

Action 2: Sliding push-ups (8 for a group of group 2)

1, the body was starting to do push-ups movements, which hold out a hand ball in the right above.

2, elbow, shoulder and elbow into parallel lines, back straight, not Hanxiong.

3, shoring arm straight, the ball found its way into the other hand, do the same moves. Attention to the bowls, not excessive speed.

Effects: the upright chest to strengthen his arm strength.

Exercise Editor: Dr Beauty

Half the weight 13 kg, and has been down, Shaoying, weight loss is not a comfortable thing, but if sports can become habit

Shaoying File

Height: 1.63 meters slimming time: six months slimming results: 13 kg

Half the weight 13 kg, and has been down, may well say that this is an example of a successful weight loss.

Lose weight is not the most important thing to reduce weight

Shaoying work in a big company, so busy working she forget their own life, there are other fun, in a very subtle way in the weight increased. The bloated body, the decline in physical fitness, heart rate and fast, and poor pulmonary function, frequent colds has been bothering her. Is live from the 20s to this day it has not alive, SHAO Ying-decided to adopt the diet to solve everything.

I tried weight-loss method

She resolved to start looking for an effective weight-loss method, the devil dieting Chijianfeilue, slimming tea drink these adverse health approach definitely does not work. “I want to not only Shouxialai, but thin at the same time, health, physical.” Shaoying eyes gaze at the end of the ground floor of the building in the company’s level of a professional fitness centres, after careful consultation, she organized a training - cards, and began the week 4-5 times the density of the training. Shaoying, professional fitness centres can help themselves develop targeted training programmes, and aerobic exercise with strength training results faster, the mold shape also very beneficial. Of course, we need to lose weight with the light diet.

Exercise did not imagine then tiring

Initially, she was always worried that on the day of classes, doing such a big exercise, the body is Chideixiao. Training a few times, Shaoying found themselves do not feel that tired, but very excited, the tension of a day have disappeared, have been fully physical and mental relaxation.

Do not worry encountered plateau

Started in the three months Shaoying only by the weight of three kilograms, or even for some time, weight reduction is also not go, some worry her every day Chenbenchong. Her private training told her that every person has a period of stagnation during the weight loss period, this time the most important thing is to carry on, and otherwise will be wasted. “I am very grateful to my coach and training with friends encourage me, otherwise I am sure that insist on not down. Makes me happy is that three months after my body weight and fat reduced quickly to full time by six months 13 kilograms, has become delicate skin, rosy, and the mental outlook of the whole person is not the same, and many of my friends said that I was a changed man. ”

The highest state of slimming

Shaoying the slimming process has been going on for a year and a half, the general feeling is that the health, physical, compact flexible skin, the face of the acne completely gone. She said: “slimming the highest level, is not to see how much weight reduction, the key is to see Wai, to convert fat into muscle, the body looks a suitable ratio, rather than the blind pursuit of thin. Doing aerobic exercise and the At the same time we must cope with strength training, strength training on the many girls awareness of the existence Misunderstanding, in fact, as the day-to-day training, and does not own muscle Make ‘lumps of meat’, but the shape is very good shape. ”

Movement will be addictive

“Campaign will be addictive,” and this is now the real Shaoying psychological portrayal. Now, she still insists on training three times a week, and has become a habit, do not go jogging, do Khan points out, she felt that every uncomfortable, such as missing and what. SHAO Ying-also in the fitness center to get to know a group of friends, apart from the realm of, as time passes swiftly inadvertently completed the one-day training.

Do not hesitate to lose weight

Another slimming to her big advantage is that now many beautiful clothes can be bought, unlike in the past do not get beautiful clothes, only “looking clothing helpless.” SHAO Ying-said that, for some way to lose weight through exercise friends, not to hesitate. Because when you hesitate this time, may have to cut a lot of weight. Not to say their no time, this is purely an excuse, it is also an excuse for their extremely irresponsible. To training as a lifestyle and stick to it, if not feel perseverance, an expensive Office of the cards, in order not to waste money, Teether also persevered.
Exercise Editor: Dr Beauty

Home every day from work, may also wish to extract 5-10 minutes, recreating the “health” of the five strokes detoxification teach yoga! Although very hard to do, but I think perseverance, not only will increasingly have spirit, will be more Yaotiao Oh!

STEP1 sitting in a chair, his left knee after outside help, inspiration, the future extension of the right hand, five fingers open sight to see the middle finger to maintain five breathing, give hand up to return to the original position.

Recommended reading: [yoga] fiber diet bladder thin arm yoga-8 (animation)

STEP2 first sitting in a chair 1 / 3 position, hands on the chair, followed inspiratory, buttocks leave the chair, hands to sustain the body, head to Yang.

Related: What kind of people who need detoxification? Modern needs! Also in the end of what modern drugs? Because of environmental pollution, and eat too much refined food dishes, usually through repeated the process, we will unconsciously eat is not easy in many metabolic substances.

STEP3 of five breathing and then slowly return to the original position.

Related: But, when it comes to the most effective detoxification way is through the normal diet and exercise, helps the body defecation and perspiration. Unfortunately modern diet is not easy because normal and “Pianpian” is unsound, not like coupled with the movement, the long run, in the inevitable accumulation of excessive toxins

STEP4 then relax the body, bending down, five to maintain the same breath, and then back to sitting.

Related: Recently, you often constipation, fatigue, and even Kouanguasao? Care, which means that you should develop a correct life routines and exercise habits, good for detoxifying the body!

STEP5 Finally, the Tiger’s Mouth Press and forefinger to the junction to help appetite suppressants.
Exercise Editor: Dr Beauty

An action
Let us together deal with the small Dunan fertilizer toot, “couch potato” Blessed are these movements on the sofa can be done, but from time to eat potatoes!

Edge on the sofa, his hands elbow hold on the sofa, Xianbei close to the sofa back, so tread bike-shaped legs, legs and body depending on the angle of personal circumstances, to 20-30 times.

Action 2

Arms elbow flexion was 90 degrees affixed to the sofa, legs straight, feet before Chengzhu sofa, keep level Shoufu, buttocks slightly Bending Upwards to maintain 15-20 seconds, do 3-4 times.

Action 3

Sitting on a sofa, legs feet close together, their hands in the chest cling to a Cushion help maintain a steady, legs peg-leg at the front as far as possible, to maintain 10-15 seconds, do 6-8 times.

Small Dunan there feeling tense? When watching television to do but allow time and suffering in the past unknowingly, but would not be half gone God ah.
Exercise Editor: Dr Beauty

Anti-order campaign by the German sports medicine expert advocated, and the current is extremely popular in Europe and America, including inverted, inverted line, such as crawling.

(1) Inverted campaign

Consciously do every day Inverted short, fast, efficient way to increase brain blood flow, and maintain the brain blood vessels, nerves and brain cells of adequate nutrition, the increase in cerebral vascular compression and flexibility, so that fatigue can be delayed and Elimination.

Apart from the symptoms of the brain, prolonged standing will be the body’s other organs to have an adverse impact. If Gastroptosia, the uterus to sag, hemorrhoids, as well as high blood pressure, fatigue and other limbs. When the human inverted, as the opposite effect of gravity will shift back to the body organ Chui, which prevent and correct the visceral ptosis is very helpful. In addition, According to experts, inverted in the prevention of hair loss and reduce facial wrinkles and ease waist pain, weight loss and also have a certain effect.

Inverted immediately “Nadading”, in three ways: handstand, the first handstand elbow inverted. These three methods of inverted power and motion requirements are higher, the only suitable for use in young people. Initial training, each suitable to 10 seconds, was inverted when people support REQUIRED for good.

Training takes two heads closed, ideas focus. The diaphragm tension, the best use Xiongshihexi. After inverted time can be increased gradually. When a wall sustainable inverted two minutes, according to the following methods can be operated. Inverted first two minutes and resume a normal upright three minutes after the break and then a second inverted two minutes, a total of about three times the total time 15 minutes.

The training is not good physique, but also a semi-inverted-wall approach to practice. Lianfa is lying on its pad, the legs as much as possible on the wall, if Nonwoven elevation buttocks better effect. General inverted time to 15 minutes, 1-2 in the middle can rest. Inverted done early, because of the influx of blood to his head was more his head and eye some Expanding repeated practice will be many days replaced by a refreshing sense.

(2) inverted campaign trip

Experts will be back running, walking backwards, back to ride known as “throw line movement.” Inverted line is a counter-movement sequence campaign through various means backward movement, as well as human Wuzangliufu muscles, joints and nerves can be movement, the body parts of the campaign can receive a certain effect.

Inverted line in the campaign, particularly the effect of reversing run better. According to tests, with the same speed in running, running backward more than forward running consume about 23 per cent of the body heat, oxygen consumption increased by 27 per cent. As running back foot to better improve blood circulation, it can provide a more adequate exercise.

(3) crawling movement

The so-called crawling movement, which is what pairs of upper and lower limbs, imitate animals crawling a new fitness method can be comparable with the inverted campaign. Its method is more simple, easy to learn, do not need to spend money, but also do not need equipment, neither inverted nor hoisted, very safe, men, women and children can be used, especially in the elderly and pregnant women, it is welcomed by the people. At present, this method is more popular abroad.

According to research, this therapy is mainly applies to lumber strain, sciatica, arthritis, varicose veins of lower extremity, and the prevention of spinal diseases. The arm muscle atrophy, heart disease, indigestion, hemorrhoids, also have very good results.

Do should pay attention to the anti-movement sequence, serious heart disease, cerebrovascular disease, nephritis, hypertension, blood diseases and other patients should not be used to inverted, inverted campaign.
Exercise Editor: Dr Beauty