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Seven minutes movements

[date:2007-11-20] [zize:B M S]
Easy seven fitness movement skills, regardless where there is no need of any assistance, the unarmed through easily fitness can be thought you figure inject more vitality, and the results of training was excellent!

Model Action 1:compaction Movement (pectoralis major muscle strengthening) 


 

feet planted in the natural knees on the floor, back and shoulder easily placed the Department, their hands open on both sides of the body, the prize can be. Their hands to move closer to each other above the chest, feeling chest muscle contraction. Do the movements, breathing maintain natural.

All 20, for 2 Round will enable the chest UP UP will not droop!

Model Action 2: beautiful Middle line movement (to strengthen lower back muscles)




People dropped in front of the mat, hands relaxed on both sides of his head and not his head Yang, eyes look at the floor, with the strength of the upper body waist slightly from the floor, about 30 to 45 degrees, his hands may be a bit a support, but not completely hand strength.
All 20, for 2 rounds.

Please note: upgrading Middle line of build but with the help of great, let your legs more slender perfect proportion build ran out.

Model Action 3: Advanced version of the beautiful Middle line campaign




People dropped in front of the mat, hands relaxed on the back of the waist, not on the Yang-head, eyes to see the floor, with the strength of the upper body waist slightly from the floor, about 30 to 45 degrees. All 20, for 2 Round,

This action will enable the waist rear muscles become beautiful moving, no longer Dangling.

Model Action 4: lower body Figure shaping Movement (strengthening quadriceps, gluteus maximus, and the calf muscle group biceps)




Open and feet shoulder width, or Kochijimi, folder hip, pride, shoulders naturally put away,, buttocks not lunge too low, smooth breathing slowly under squatting also slowly, feeling thigh lateral and posterior muscle contraction.

All 20, for 2 Round,

Effects: compaction can be hip curve, curve of the thigh before and after.
 
Model Action 5: Aerobics shoulder Movement (enhanced lateral deltoid ago)




     Open and feet shoulder width, or Kochijimi, folder hip, pride, naturally placed the shoulder, hands-move forward, and shoulders to raise as high as can, then slowly down to, respiratory smooth, feel muscle contraction of the muscles can be.
This action will enable shoulder beautiful lines change, we can wear sleeveless vest.

Lazy 10 minutes OL cleverly Trainer: Regular bend over the desk work, often using a keyboard or mouse in the crowd, will always feel that they shoulder heavy. Especially looking for individuals to, actually not, as long as each work one hour, with 10 minutes of time to do some simple movements can ease the discomfort of feeling.

Model Action 6: flare out butterfly sleeves Movement (strengthen triceps)




Prepare a chair, his legs open, upper body forward, I do walking to a chair support.

or back under pressure, fixed the other hand shoulder, elbow曲肘, do mention the next bucket posture elbow extension (elbow extension), then put aside, his arm felt posterior muscle contraction.

Please note that in doing this action, the shoulder fixed and moving only under the arm, shoulder not. About 30, for 2 Round

Model Action 7: Flat lower abdomen Movement (strengthen abdominal)




feet knees 90 degrees left the floor, back and shoulder easily placed the Department, or back under pressure.

Using abdominal strength, leaving the floor to hip, to the direction of extrusion their own bodies, the same as shrimp rolls, keep breathing naturally, in the sense we must concentrate on the abdominal muscles, feeling abdominal contraction.

About 30 under for two rounds.

With restaurants: Bamboo-sun also "scraping oil," the role, can reduce abdominal fat storage
 
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