Barbell squat back of the neck in practice when the pressure in the cervical spine and down the bar should only affect the height of a training method now says: dumbbell curl training two two: back of the neck on the move (Hold a dumbbell with both hands, place the back of the neck, double try to step up and back elbow extension, and then cook held and held his arms straight) training three three: Lateral Raise (grip a dumbbell in each hand, to do Lateral Raise) training shoulder four: squat (holding dumbbells, do squat) Five leg training: dumbbell bench press (lying on the bench, bench press for chest) practiced thoracic
minors should be under professional guidance for strength training, and the load not too large, otherwise it will create: 1, affecting the normal bone growth and development; 2, improper training methods are vulnerable to injuries. Growth and development of minors between the pressure of the joints become large, there will be a decline in flexibility, strength exercises flexibility training and if the words do not pay attention to exacerbate this effect. It is proposed that the power in the training exercise at the same time careful not to forget the ah ~~~~~
flexible you are worried about the weight of the load bar. The right amount of weight on a very good muscle development. You can also promote better and more healthy development of bones The. will not be affected.
to 24 also president of my brother, playing basketball like a dumbbell can be very long training, but do not do squat, too strong muscles if exercise can inhibit bone growth want to know their future height, bone age test done can go to sports school, very applicable.
depends on the circumstances, sitting dumbbell training time and difficulty, if not a small degree of difficulty, and the difficulty of a certain quantity will, pay attention to the amount of
personal history will affect the elevated. I'm basically not long after lifting dumbbells, and the previous year there 2cm long, held the post not long. People around me had the same experience. If you would like to give it, weight should be light, and the training intensity to be small. Now girls like tall Ah! They have to consider the following. A look weightlifter to know.
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[training] [lower limb] [Muscle] How to exercise the upper and lower limb muscle June 17th, 2009 by admin
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push-ups should do the most exhaustive dumbbell weight you should do 8 to 10 times each interval of 1 minute 45S ~ 90S
I suggest you do more push-ups and chin-up, Try not to use the equipment, using equipment such as the Push and pull to the upper limb muscles not only exercise, but also make the body more coordination, both said.
upper limb muscle with dumbbell training more appropriate, here is the dumbbell exercise method, In addition, the muscle exercise and diet should be combined to ensure adequate nutritional intake, some people do not want to eat something to practice tired, but in fact This exercise does not work, to increase food intake, especially meat, eggs. In addition, exercise in moderation, excessive exercise counter-productive, each dumbbell exercise to find a little muscle weakness, limp to, the following actions for the groups to pay attention to practice, such as the biceps links to their own ability to prevail, a group for 7-8 times, then rest 1 minute, followed by 7-8 times the second group to do the same exercise as part of a group on the line 5,6. In addition, the muscles do not get too often, and basically stay in shape to 2 times a week, up to 3 times, each time with 2 hours training for the longest time, and pay attention to warm up before exercise. By the way, is different from running so muscle training exercise, pay attention to the combination of rest and exercise, nutrition and exercise combined. A set of dumbbell training methods, the chest 1. Supine elected: the thickness of the main training pectoralis major and chest ditch. Action: Two sit-hand dumbbell bench, dumbbell placed on the shoulders, palm facing up, push the dumbbells to arm straight on, Pause, then slowly restored. Tip: Push and fall was on the arc, so that the full contraction of the pectoralis major and thorough stretching. 2. On the ramp elected: Main practicing chest. Action: Action Tips and supine elected the same, the difference is transferred to the bench face angle of 30 to 40 degrees, oblique lie down to do. 3. Supine birds: the main training center chest ditch. Action: supine bench, two hand-held dumbbells, palms contrast, the natural extension in the chest, arms above the elbow to the side slightly curved arms delegated to the lowest point of dumbbells, chest full extension, contraction of the chest arms arc force reduction on the move. 4. Supine straight arm pull-up: chest expansion, training pectoralis major, serratus anterior muscle, the best action. Action: shoulder sit cross-bench, feet touch the ground, his hands clenched in the chest at the top end of the dumbbell, the dumbbell slowly to put the shoulder axis to (down) behind the head (feeling chest and thoracic extension), put limits to mention Pull dumbbell restore. Note: To prevent injury, speed of the decentralization process should not be too fast. Second, the shoulder 1. Elected: deltoid muscle training before the main beam, the beam and toe. Action: sitting, holding a dumbbell in both side of the body, elbows outreach, palm forward, to push the dumbbells to the highest point of the arc, pause, slow control of the original line of dumbbells (arc) reduction. Tip: You can also do standing, arms at the same time to do, can do one-arm rotation. 2. Lateral Raise: The main training deltoid muscle in the beam. Action: Two hand-held dumbbells perpendicular to the leg before the body slightly forward, bend your elbows, lift both sides of the dumbbell to the shoulder-length high, so that the deltoid muscle in the Can also be done one arm, his arms rotation. 3. Leaned over Lateral Raise: the main beam after deltoid training. Action: Two hand-held dumbbell, palm relative, bent knees, body stability, and arms to both sides on the move, and then control the slow restore. 4. Shrug: The main train trapezius. Action: Two hand-held dumbbell perpendicular to the side of the body, bend the knee, upper body slightly forward, shoulders fully on the mention, try shoulder touch the ear lobe, pause, and then restore the slow control. Third, the back 1. Bent arms rowing: The main train the latissimus dorsi. Action: knees slightly bent, holding dumbbells each hand,UGG boots, hanging in front of body below the latissimus dorsi muscle contraction force of pulling the dumbbells to shoulder height or slightly above the elbow and shoulder position, pause, and then to the latissimus dorsi's Tension control dumbbell slowly restored. Note: boating latissimus dorsi muscle contraction is mainly stretching, upper body should not be swarmed to avoid leveraging. 2. Bent arm rowing: The main training back outside, and lower back. Action: holding dumbbells, palms inward, one hand hold the location of the ipsilateral leg knee implant to stabilize the body. That the dumbbell waist position (back muscles fully contracted), pause, and then controlling the slow reduction (full stretch back muscles), finished on one side for the other side to do. 3. Straight leg dead lift: The main train lower back, gluteus maximus and biceps femoris. Action: hold dumbbells in each hand hanging in front of body, feet of natural opening, shoulder width, legs straight, back straight, body flexion, the rise until about upper body parallel to the ground. Then the upper body under the force to restore back muscle contraction. Note: In order to maintain tension, the body flexion when the dumbbells do not touch the ground. Action should not be too fast. Fourth,UGG shoes, biceps 1. Alternating Curl: The main training biceps, biceps isolated. Action: sitting (or standing), his hands holding dumbbells down at the side of the body, palm relative, elbows by your sides. The elbow as a fulcrum, curl up, and forearm supination palm facing up, move to the highest point tightening biceps, pause, and then control the restore. Rotation to do. 2. Ideas curl: The main train biceps muscle peak. Action: standing, upper body the natural flexion, a hand-held dumbbells down in front of body, arm or leg posted by the ipsilateral knee. The other hand placed on the same side of bent knee or leg, stabilize the body. Arm holding the dumbbell curl up to the highest point so that the contraction of the biceps to the limit, pause, and then slowly restored. 3. Scoliosis held: The main training brachial muscle and forearm muscles. Action: sitting (or standing), holding dumbbell in each hand down on the side of the body, palm relative, upper arm close to the side and elbow as a fulcrum to force curl up to the highest point, pause, and then slowly restored. Tip: do arms at the same time can also be done alternately. Fifth, triceps 1. Neck flexion and extension arm: The main training triceps. Action: sitting (or standing), two-hand dumbbell at one end in the back of the neck at the top, palm forward, upper arm fixed to the elbow as a fulcrum to do bent arm extension. Tip: do arms at the same time can also be done alternately. 2. Bent arm flexion and extension: the upper part of the main training triceps. Action: bent, feet before opening into a lunge, front knee stays stable primary body, the other holding a dumbbell, the upper arm close to the side of the body. Triceps forced back to the top of the forearm parallel with the ground outrigger so that the limit contraction of the triceps, pause, and then slowly restored. Sixth, the leg 1. Squat: The main training thigh muscles and gluteus maximus. Action: holding dumbbell in each hand side of the body, or slightly higher than the shoulder placed in the position of dumbbells, stability control, the natural opening about two feet shoulder width, was micro-eight-shaped legs, chest, back tightening. Bow down to the lowest squat position, then squat thigh contraction force reduction. 2. Lunges: The main training gluteus maximus, biceps femoris and quadriceps. Action: Two hand-held bell feet of natural opening, step forward right foot forward, knees, legs knees almost close to the ground, into the lunges. After one leg completes the required number before the cross to do for the other leg. 3. Prone Leg lift: The main training of the biceps femoris. Action: prone on a bench, feet clip dumbbell or dumbbell tied to the ankles, legs dangling, his hands hold stool side, legs straight. And biceps femoris force, bent legs, to the highest point of the biceps femoris in the Seven toes leg to stand on one leg: the main calf muscle training. Action: dumbbell in one hand, a hand fixation, one foot standing on ball of your foot on the pedal, the heel under the bottom out as far as possible, bring the other leg Tuiqu Xi. Calf muscle contraction force to the highest point of the heel lift, pause, and then slowly restored. Alternating legs to do.
give you simple advice, do the next push-ups, if you can do at home, the door on the chin-up bar, plus your fitness props, uh, you can, but do not Taimian Jiang their own bodies, or more harm than good
sitting arm neck flexion and extension arm
A. Key training areas: triceps. B. Start position: sitting on bench, feet flat on floor, right hand holding the bell, palm
heart forward, straight in the overhead bin. Left, left hand on the left waist. C. Action process: the right upper arm close to the right side of the ear, are not allowed to move
action. Bell Park held a half above the arc down to the left shoulder, holding the bell falling as low as possible. Then, right arm triceps contraction,
holding up the lift to restore the bell. Repeat. Left and right hand alternately doing, to accomplish the same number of times. D. Training Highlights: support bell to the head
diagonal down after falling to the rear than the direct effect of better training.
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overlooking the Legislative Lateral Raise
A. Key training areas: the deltoid and upper back muscles after the beam. B. Start position: Stand with feet shoulder width apart, the two palm
relative holding dumbbells, upper body bent forward in parallel with the ground to the body, legs slightly bent, lower back does not make sense of tension. C. Action process:
lift to both sides of the two hand-held bell, until the upper arm and back parallel to (or slightly over), pause, then lower the dumbbell restore. Re-
complex to do. D. Training Points: If you hold when held up to both sides of the bell, so that a little elbow and wrist flexion, and you can feel the deltoid
group were to a better contraction. Throughout the course of action, thought to be concentrated in the contraction of the muscle groups.
[Training] [Muscle] muscle exercises how to practice June 17th, 2009 by admin
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I: aerobic training program: cardio training treadmill 2 times a week, every 20-30 minutes, 3-5 km from the two: strength training program: (intensity of light of their own to master) 1. Skipping warm-up for 10 minutes 2. stretching stretching 3. dumbbell exercises 7 times a week 4. (time) is barely able to complete the number you! (the number of options under the weight of) the first day of leg training days (high-intensity leg training conducive to the secretion of hormones) dumbbell squat 10-15RM (times) x3 dumbbell straight leg dead lift group of 10-15RM cut dumbbell chest the next day 10-15RM squats Dumbbell Chest Training 10-12RM (times) x3 dumbbell chest width 10 - Birds 10-12RM 12RM dumbbell back the third day of the training arm dumbbell row: 8-12RM (times) x3 dumbbell dead lift with bent knees: 8-10RM dumbbell bent over row: 8-12RM at the fourth day of sitting shoulder dumbbell training elected 10-12RM (times) x3 Standing Dumbbell Lateral Raise Dumbbell upright row 10-12RM 10-12RM the fifth day of training at two alternate curl dumbbell seated 8-12RM (times) x3 dumbbell hammer curls 8-12RM external rotation of the dumbbell curl 8-12RM at the sixth day of three single-arm dumbbell training arm neck flexion and extension 8-12RM (times) x3 dumbbell bent arm flexion and extension 8-12RM narrow grip push-ups 10-15RM the seventh day of training at supine abdominal ups 15-20RM (times) x3 supine leg raise 15-20RM 12-15RM twist sit-ups within two 12-15RM ;. Such as (The above is only for reference, training should be adjusted according to their own circumstances)
commonly used method to run a continuous run of several relatively small intensity intermittent endurance is not based (aerobic exercise) 2 repeat run a batch (that is, rest) to run a good rest each time for each run particularly high intensity anaerobic exercise speed, intermittent explosive 3, but each time interval to run after the break time is not running the full (120 times the standard pulse return to running after the next) middle intensity can be mixed with oxygen and oxygen (that is, both aerobic and anaerobic) primarily speed endurance training (that is a long time the ability to maintain a certain speed)
1 天 will not even think about 1 hour 1 days, all the muscle groups are practiced every day, did not need to pay attention to diet
practice first, do not do special training trapezius muscle movements, such as: dumbbell shrugs, barbell shrugs, neck elected. Do not do upright row, but also reaches trapezius muscle. Second, the practice of other shoulder action can do. However, to do Lateral Raise time to pay attention, do not lift your hands too high, do not exceed the shoulder, or are trained to go above the trapezius muscle. Third, the dead lift on the trapezius muscle also has a role, but I recommend practicing landlord dead lift, because the action very well.
not the same. Running is a whole body movement, you need to swinging arm, leg movement, need to maintain balance, trunk strength and abdominal strength back. Bike is not broken down, and the main or legs. Running will also be stimulated, and so visceral, so right for the health benefits of running than cycling.
... can not build muscle and karate training with it?
[fitness] fitness who can teach me I want to June 17th, 2009 by admin
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you want long muscles, be sure to follow the following methods must be the most effective: What a detailed plan as long as you can grasp this principle a long muscle: Aerobic exercise is the training itself can try to always maintain a continuous do 8-12 times the weight of the level of practice. Because the weight is muscle length, if the weight of close to 100% power on the president rather than how long muscles. Endurance training is too light, not long muscles. I suggest you add sufficient amount of exercise to increase the weight of diet, try to do bodybuilding, do less aerobic exercise, aerobic exercise on weight loss helpful, and to ensure sleep. If you want to train muscles, then we should be able to do with their own 70-80% of the maximum weight to practice, each doing 8-12 times, do it 5-6 group. If you can easily do more than 12 times continuously, we must increase, and to ensure that all my might to do between 8-12 times, remember that each of the last few times we must bite the bullet and done, otherwise, the stimulus to the muscle insufficient, the thickening effect of reduction. Also note that you can not practice every day,UGGs, it is best to practice the next day,cheap UGG boots, so the muscles have a day off to supplement their diets, but not interval too long, otherwise the effect will be hard to practice it in vain. Maybe you will be muscle soreness for the first time several days to practice, and if so you have to wait until the muscle soreness does not revert to just start practicing, usually the same muscles, only acid once, so then you can normally trained by the next day. Like you can basically 30-60 minutes exercise 4-5 action, and entirely feasible. And your body's muscles to follow this approach to practice, not just certain parts of practice, beginners should practice the main large muscle groups. At the same time pay attention to more normal diet supplement protein because protein is the source of muscle growth. Beans and milk are suitable.
the only way to lose weight fast is to hyperactivity. Dynamic on the move. Do not lazy, do not Pareto! Brisk walking for half an hour after a meal a few kilometers to ensure the job's fast! Fruit meal not long muscles. Long muscles need protein. Such as meat, fish, eggs and so on. However, potassium in fruits of muscle growth is helpful!
main people to lose weight, you want people to eat creatine! ! ! Is vital you others! You should eat in the early L + exercise, less fat on the belly down, and then eat protein powder + creatine + training, to enhance certain parts of the muscle.
I'm 10 pounds more than you to the summer. no meat is difficult to see me every day to do pull-ups. push-ups you have to try it do not do anything better than a good
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how to practice chest June 17th, 2009 by admin
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do not know what you have multiple dumbbells,,, dumbbell birds is one of the best chest exercises, I suggest you cross the dumbbell exercises birds and push-ups, which is a set of push-ups a group of birds, as well as push-ups to wide spacing (both hands from more than shoulder width), just a long time only chest exercises will be inconsistent if there is no equipment would propose to add pull-ups, exercises can strengthen chest muscles and back muscles, so you can have on the inverted triangle body type, oh,,, when you do not practice the next day feeling sore muscle thing, muscle is generally take 72 hours to completely break down lactic acid, it will not pain, it recovered well, the proposed first day of the push-ups + birds + introduced + Nutrition-up the next day the appropriate aerobic exercise (running class ,,,)+ lower body exercises (donkey-style toes, dead lift, squat) the third day of active rest after the fourth day of aerobic exercise + proper repetition,,, What would like to know I can send messages to elected
barbell push-ups are a good way to practice the best breast muscle group exercises such as 5 sets of 10 each time one or the 20. . Fast finish times and every time the number of groups each doing the actual situation according to their custom-made to fully relax after
prone to do as u can practice in the Grade 1 group to do 30 one day you are just starting to be several groups after 3 sets you have to start raising
dumbbell or barbell it? If you have to do birds and bench press, push-ups if not to pay attention to palm distance, wide-practice training three narrow chest, and then you can change the perspective of practice, such as support on the steps, the first high or foot high, along the chest and training along the. Go to the gym effect is good, which is full of free equipment, and get to know many friends like to exercise, you can also find good trained people to ask about. Back pull-up is a classic action practice. 2 and 3 training starting a dumbbell or barbell. Just casually under the specific action. 3 each muscle action, each action group 3. If able to do so, better go to the gym. We must find a home near ah.
muscles important to insist that there is no apparent effect a day or two, and if they can persist in a month must have a demonstrable effect. If you think of muscle groups to do so should a group of 12-15, do more groups, an interval of a minute or two do not repeat it too long, can see several groups of your own qualities, but not less than 3 groups, persist for some there will be harvest time. If only one day a group, the effect is certainly not good. From the muscles do push-ups has a relationship with the posture, if the distance between his hands will be mainly from the large chest, triceps if his hands will be relatively small space feel. Also from the muscular and food also has a relationship, some protein intake should be more, attention to eat chicken, egg white and other food.
can, pay attention to rest, not every day bigger weight, low frequency, the number of multiple, long displacement, slow speed, high density, cognitive consistency, peak contraction, sustained tension of the group to relax, more practice large muscle groups, eating protein after training, rest for 48 hours, rather light Do not leave. 1. Heavy, low-frequency: body theory that a load of RM used to do the maximum consecutive number of repetitions. For example, practitioners of a continuous raised only 5 times the weight, the weight is 5RM. The results show that the training load :1-5RM muscle thickening can develop strength and speed; 6-10RM training can load bulky muscle, strength speed, but endurance increase is not obvious; 10-15RM load training of muscle fiber thickening obvious, but the strength, speed, endurance have to grow; 30RM load training increased muscle capillaries, increased endurance, but strength, speed is not obvious. Visible ,5-10RM load for increasing muscle volume weight of the fitness training. 2. Multiple sets of numbers: when you want it to work out, to cook 2 to 3 group, which is a waste of time, can not long muscles. Must be specifically drawn 60 to 90 minutes of time to focus on training a specific area, and each move made 8 to 10 groups in order to fully stimulate the muscles, while muscles need recovery time is longer. Saturated muscle has been done so far, 3. Long Displacement: whether rowing, bench press, press, curl, we must first put the dumbbell was as low as possible in order to fully stretch the muscles, cite high as possible. This is a However, I do not deny the role of exercise half the weight. 4. Slow speed: slowly raised, slowly down, deeper muscle stimulation. In particular, when the dumbbell down to control your speed, make concessions exercises, to fully stimulate the muscles. Many people fail to retreat exercises, the dumbbell raises to even complete the task, quickly put down, wasted a golden opportunity to increase muscle. 5. High Density: To increase muscle mass quickly, we should break less frequently to stimulate the muscles. Exercise, as the war to the same rapt attention in training, not to think of something else. 6. Cognitive consistency: the muscles innervated by the work, attention focused on the density can mobilize more muscle fibers to work. Practice of a movement, it should be conscious that ideas and actions into line, that is what is wanted to practice what muscles work. For example: curl vertical practice, we must bow to their own arms with your eyes and see the biceps are slowly shrinking. 7. Peak contraction: this is very obvious that muscles trained in a major law. It requires an action to do when the most intense muscle contraction position, maintain the look that the most intense state of contraction, do static exercises, and then slowly moves back to the starting position. My approach is the most intense feeling of the muscles, the number of 1 to 6, and put down. 8. Continued tension: a group should be maintained throughout the sustained tension of the muscles, both in action at the beginning or end, do not let it loose (not in a 9. Relax between the two groups: a set of actions to be done for each stretch to relax. This can increase blood flow to the muscles, also helps eliminate waste deposited in the muscle and speed up muscle recovery, rapid nutritional supplements. 10. More training large muscle groups: more training chest, back, hip, legs, big muscles, not only make the body stronger, but also can promote the growth of other parts of the muscle. Some people practice in order to arm diameter, arm not only to practice other parts of the training, but will make very slow growth of the biceps. I suggest you make arrangements with large weight of the large compound action exercises, such as large weight squat exercise, which can promote the growth of all other parts of the muscle. This is extremely important, sadly, at least 90% of people do not have enough attention that it can not achieve the desired effect. Therefore, there should be more training programs arranged deadlift, squat, bench press, press, pull-up these 5 classic compound action. 11. Eating protein after training: the training of 30 to 90 minutes, the protein peak demand period, then the best protein supplement. After the training right away but do not eat at least every 20 minutes. 12. Rest for 48 hours: a local muscle training need to rest after 48 to 72 hours to conduct a second training. If high-intensity strength training, the local muscle training twice a 72-hour interval is not enough, especially the large muscle mass. However, exceptions to the abdominal muscles, the abdominal muscles is different from other muscles, stimulating them to be regular, at least a week to practice 4 times, each time for about 15 minutes; selected three pairs of your most effective practice, only 3 groups, each group of 20-25 times, all to do exhaustive; each interval should be short, not more than 1 minute. 13. Ning Light Do not leave: This is a secret is not secret. Many people special attention to beginners bodybuilding weight training and movement frequency, do not pay attention to whether the action deformation. Bodybuilding training effect depends not only on the number of load weight and movement, but also by the practice and the muscle is stimulated directly affected by the degree of force. Deformed or if the action is not in place, to train the muscles do not or only part of the force, training effect is not large, even a deviation. In fact, all the rules, the action is always the correctness of the first importance. Raised with the correct action rather lighter weight, do not use non-standard action lift heavier weight. Do comparisons with others, and do not laugh at the gym at heart
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[exercise] [low] [fat] how to exercise the abdominal muscles and reduce the layer of fat on waist June 17th, 2009 by admin
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the high-intensity strength training do not immediately run, physical recovery to take a break to run again. Running is a continuing strong movement, to have enough energy to support the body when carried. Burn fat, then, can not sprint, to jogging, running more than 20 minutes to achieve the purpose of burning abdominal fat Well, sit-ups on the practice six, lying under the two leg training. Slim down the waist will follow. On the line every day!
ordinary sit-ups generally work for the middle two rows of abdominal muscles, and in the costal regions are exercising less than the side of the abdominal muscles, but what action can be modified slightly increased on both sides of the abdominal muscles. From the supine to sit up, left and right, twisting the body, respectively, which is on both sides of the abdominal and back at work, and appropriate weight will enhance the effect. Push-ups if the position is correct, the most effective is the second brachial brachial three, chest large, generally will not act on the both sides of the abdominal muscles. Abdominal points inside and outside, the outside layer of skin, do not know is to describe the problem or I am more Tuen, never heard that.
extent of regulation to see you move it! Spec can be a
where you want to reduce fat chest and abdomen ah? ? ? Chest I feel the best and most effective way is the bird that is lying supine on a long bench weight-bearing arm chest open arms ~! There is a bench press ~! Two from the abdomen is ~! Abdominal fat is aerobic exercise the best way ~! That jogging ~! `At least 40 minutes or more!
suggest you healthy weight loss. Through the diet to lose weight. I tried the following methods are, and I belong to that body fat will drink, Apple tried the 3rd meal, cucumber and egg diet more than ten kinds of methods, but have no apparent effect. But with these few methods, feeling good results Oh! You want to work! Note frequent meals, and must be: Ginger tea production methods: From the Chinese point of view we have seen, the role of black tea and ginger are warming up. Drinking ginger tea useful to strengthen body metabolism, increase fat burning rate. Promote overeating and hoarding before because of the waste discharge in vitro. ??? Materials: a bag of black tea (green tea can)?? Peeled ginger, five?? Amount of honey?? Practice: the tea bags and ginger together in a cup, the water brewing with more than ninety degrees. ??, Etc. After a little warm honey into???? Important: If you feel a burning feeling stomach, you should consider reducing the amount of ginger?? Drinking 2-6 cups a day like this there is a flight attendant is to drink to lose weight Well, a week lost five kilograms ah! Ah you want to be useful! Tips: It is recommended every time you drink a bowl of soup before eating or water also, so that when you have a full meal will eat less sense, and when eating slowly. Stand for half an hour after a meal is best to avoid fat accumulation in the belly bulge, forming a small pot! Second, do a half sit, sit-ups was more than obvious, and sit-ups only difference is that exercise, not all sit up and upper body, upper body up angle, and ground to maintain a 15 degree angle, making this exercise, you will find a large waist need to use force, it is very painful. 5 times a day to do 30 next time, the interval between 5 best not more than 1 minute, gently massage the waist and abdomen done. This is a physical education professor who, if we continue this movement, half a month to be effective. But the first statement, there is no determination of the people not to try, because it is really very painful. Is the body most likely to accumulate abdominal fat. Here the fat from the heart due to close, and most likely to be mobilized into the blood circulation and cause them harm, is a veritable Therefore, when the abdominal circumference or abdominal circumference at 90-100 cm above the ratio of male and arm circumference greater than 0.9 and women is greater than 0.85, the abdominal fat is not reduced to a non. How to quickly reduce excess abdominal fat, making it seem flat? Here's a 45-day bear fruit in the stomach can be flat available methods: (a,) 10-minute warm-up activity to the body after sweating slightly, and then wrap 5-6 layers of abdominal banding. (II) supine position to do abdominal exercise. Umbilical exercise: lower body fixed and sit-ups, aimed at tightening the flat stomach bulge. Exercise below the belly button: the upper body immobile, feet raised and head move to do flexion and extension leg exercises, aimed at tightening the lower abdominal circumference and less. External oblique muscle exercises: After completion of the upper and lower abdominal exercises, do all kinds of waist twist exercises. Practice this exercise as an aid so that the upper and lower abdominal exercises for weight loss more apparent. (III) kneading the abdomen, There is a saying: . Morning and evening, morning, just getting up to do, to do before going to sleep at night. A month, must have a significant effect.
men about 13% body fat can be seen about 19% of women can be seen. Your abdominal muscles after exercise can definitely see it. I wish you a pleasant exercise, the successful achieve the target, I exercise 7 years 9 years experience in fitness coaching, please investigate, research, communication, advice.
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