Thin, is a kind of education;
Virtual huanghuang is the most elegant of weapons of mass destruction;
If we are slender, and we will look more elegant and slender, thin high level, on behalf of the skin calm, considerate thin, thin, elegant and thin elegant;
The most popular explanation is: “is not a problem, slender is the key.” Who will help us slim?
Bed, sofa, kitchen cabinets can be a fulcrum, bed sheets, dishes, mop to become the props! No one to see you sweat, do not have to worry about “natural beauty” marked “the day after tomorrow” label, there is no large pieces of large pieces of the time occupied, do not force yourself to unfamiliar equipment and the establishment of cold intimate relationships will not be very tired tired … …
Private space, family room gymnastics course! Thin lines every minute practice!
The first act: bed
One-third of the time our lives in bed, sleep and sex (sex is hot aerobic exercise, calorie consumption of 300 cards per hour) In addition we can and the bed with my dear —
● make the bed: what action you have collated beds? Now try this: the upper body down in bed, his hands in bed breaststroke-style paddling slowly, stretching as far as possible the upper limbs.
● Time: 1 minute (30 times the course of action take a deep breath)
Effectiveness points: shoulder, upper arm.
● lie down: the side stand in bed (with bed to maintain 20 cm distance), or cross-foot to the hip axis, upper part of the body lie down in bed, arms and ear stretching as far as possible. Exchange of left and right side.
● Time: 1 minute
Effectiveness points: extensional ventrolateral oblique, resulting in the effect of slender waist.
● push-bed: push push until you can determine the fixed bed. And then began: edge to support the hands, feet close together and legs to the hip axis, at right angles to the body from top to bottom, center of gravity forward , legs Step into a small bow and arrow. Exchange around the legs.
● Time: 1 minute
( “Push-bed” type exercises to strengthen the individual, each 20 to 30 times, repeat 2 or 3 groups, to create the perfect waist line)
Effectiveness points: stretching the thigh muscles, enhance the breech, stretch the calf muscles.
● flat: upper body lying in bed, the buttocks in the edge, the legs extend lifted, feet pointed at the wall (or ride in a chair and other structures on the same bed height and H) straight legs breath, abdominal strength, tighten hips, inhale and relax.
● Time: 1 minute
The effectiveness of points: to tighten the thighs, buttocks and abdomen.
Act II: Wall
Can help us is tall wall can also be a solid or a related closet door good (to identify doors open or will not be suddenly … … there is the surface to be smooth or … …)
● ask Wall: feet side by side, their hands raised shoulder width on the wall, the walls of the body and the formation of 45-degree angle. Upper part of the body to slowly move closer to the wall, opening the shoulders, arms affixed to the wall gradually all. Action during the shoulder soreness might be a sense of personal circumstances in accordance with appropriate practice.
● Time: 1 minute
The effectiveness of points: the flexibility to enhance the upper body, shoulder, abdomen and lower back.
● supine: lying on the sofa, bent legs, feet flat. Raised his left leg, left ankle and pulled his hands, pulling to stretch his left leg, if flexible, and can pull the left leg parallel to the body (based on personal circumstances best).
● Time: 1 minute
Effectiveness points: thigh, calf, ankle and abdomen.
Act III: sofa
In addition to bed most of the time we rely on the sofa reading, watching TV, chatting, taking a nap so we made the most of the places can also be lazy activities
● looked up: lying on the sofa in front of the ground, legs flat on the sofa, arms reach. Hip axis, using the strength of abdominal muscles, raise body, arms feet enough to go forward. Repeatedly.
● Time: 1 minute
Effectiveness points: abdominal
“Sofa looked up” is a modified version of sit-ups, for the elimination of our “scourge.” Do not move too fast, but would like to emphasize standards in place, since the state of breath, back when the suction force.
● back: ground corner sofa, sofa back, arms up comfortably on the sofa, knees, lower leg straight, toes point to. Back to tighten, straight knee, the toe point. (Action can also be carried out sofa)
● Time: 1 minute
The effectiveness of points: to tighten the abdomen, stretching the knee.
Fourth screen: Kitchen
Kitchen is a place where children work, but it may be full of opportunities and fun place, incidentally a little exercise every day, you may have reversed, such as gymnastics wiping the floor to wash the dishes to dancing!
● kitchen cabinets 3: for “a lazy lazy” We always use regular plates, bowls on the most “non-exhaustion” position. From now on to find a little trouble – the plates, bowls on the “highest level.” Each check , take the time to tiptoe, stretching his arm.
● Time: 10 ~ 60 seconds
The effectiveness of points: the shoulders, back, abdominal, calf, ankle.
Do you have a few plates and bowls to give up? Give up too much time “tired”, it is better to put up one by one: standing, crosstraining, freeclimber chest, pick up the plate, stand on feet up at the same time to extend the arm to the plate into the kitchen cabinets, to lay down their arms, feet down. Repeat.
● kitchen cabinets 4: on top of that “dangerous”? It would be on the lowest – in the lower cabinets put things, we are used to knees, Camponotus comfortable position, and now beginning to change, keep the back straight to the hip joint as the axis, the upper body folded forward, back parallel with the ground, the knee does not move, stretch arm.
● Time: 10 ~ 60 seconds
Effectiveness points: legs, back muscles.
● cabinet 1: kitchen cabinets stand about 50 cm, the arms reach, his hands in the kitchen cabinets to support the edge of his left foot before the soles of his feet to support the ground, lifted his right leg backwards as far as possible up . Swap legs around.
● Time: 1 min.
The effectiveness of points: the hip. To tighten and enhance the buttocks.
● cabinet 2: kitchen cabinets to stand back, hands shoulder width cabinet edge pull back, stretch upper body forward. Stance to maintain stability, the legs do not lean forward as far as possible.
● Time: 30 seconds
Effectiveness points: Back, shoulder.
If we think of mop’s who has lost his family who has lost his family to the gymnastics room, and it was not made possible the.
Right leg straight, the soles of his feet with his right foot before, the single-hand mop, raised his left leg, knee external rotation, stretch instep, stretching back as far as possible above the kick. Exchange around the legs.
● Time: 30-10 seconds
The effectiveness of points: the medial thigh muscles.
You can also —
● Step arrows. To mop up the most far away, back again and again. Order: in front of the direction of two o’clock → → → 10 front → o’clock in front of the direction.
● put music. Who has lost his family to help the body to mop stable for some mop dance invention. 1 hour and can consume 200 calories to 240 cards
Tags: weight loss exercise