1. Forward-type jump

Goal: hip flexibility, thigh, calf

a: standing legs, arms bent 90 degrees, then bend the right leg forward, left leg bent backwards

b: the body and then jump up, arms forward while still keeping the elbow bent 90 degrees, legs jumping and sky, the same as the scissors leg

c: After jumping back to his left leg forward bend, right leg bent back posture

abc is a set of actions, do 10 sets, for leg exercises.

2. High-SLR-style

Objectives: abdomen, hips flexibility, ass

a: on the ground put a 12-14 inch high pad, left foot on the mat

b: and then lift your right leg, knee bent, until the knees parallel to the ground, and then right leg back to starting position, then for leg exercises.

ab is a set of actions, do 10 sets, if you want to increase the degree of difficulty, can be 5-10 pounds in each hand holding a dumbbell.

3. Leg forward style

Objectives: Exercise your hips, thighs and outside

a: arms akimbo, right leg forward left leg bent backwards, the two knees were at 90 degrees with the ground are

b: Back to the standing position, then bend the right leg to the right side, while the left straight

c: and then left leg, step forward to keep knees bent, right leg while bending backward

abc is a set of actions, do 10 sets, then for leg exercises. The action to keep your neck and spine in a straight line

4. Prone extension

Objectives: back, legs

a: feet separated, and hip width apart, bend back down, legs Bengzhi, hands touching the ground, away from the legs 8-12 inches

b: hands stretched forward, push-ups made the gesture, and then slowly move to the hands and legs position

ab is a set of actions, continuing to do 2-8 sets

Next: More steps, squat jump exercise the buttocks and thighs

5. Squat jump

Objectives: hips, thighs

Squat jump steps

a: feet separated, and hip width, was squatting posture, legs and knees bent at 90 degrees

b: and then straighten your arms, legs straight, jump up, and then return to starting position

ab is a set of actions, repeat 10 sets

6. Power-style jump

Objectives: hips, thighs

a: do the high leg lift right leg movements, raise your knees as much as possible, while his left arm up over your head

b: Bengzhi left leg, right elbow up natural bent, right foot down on the ground continued to jump after the change

ab is a set of actions, continuing to do 10 sets

7. Leg extending

Objectives: hips, thighs

a: put on the body front left leg, knee bent, right leg straight back as far as possible

b: back bend forward as far as possible hit the left leg, while the forearm placed on the ground level

ab is a set of actions, for 30 seconds, and then change leg exercises

8. Felling style

Objectives: shoulders, abdomen, buttocks

a: feet separated and hip width, hands and inner thighs seized in a 8-10 pound dumbbells, then squat down, knees at 90 degrees with the ground

b: to keep elbow slightly bent, the body slowly standing, and dumbbells over your head, and then return to starting position

ab is a set of actions, continuing to do 10 sets

You can try the diet can change the number of results. When you see a quick weight loss program, you need to keep your eyes healthy, you have to understand the needs. Otherwise, you are in such extreme weight loss may develop some nasty health problems.

You a quick weight loss diet or exercise regime, you go to your doctor’s approval might be a healthy idea to lose weight, you must stay in the reasonable opinion should, together with approved.

When you are in a quick weight loss program, how do you notice something, you will lose some weight in the first days of a. The initial weight loss will remain in the water. As long as you have to water your burn fat is now found an effective will need.

They will provide natural energy and food you will be liquid. Once completed, the energy and food from the same water movement should not remain in your body is a fixed time. You have a quick weight loss foods, you can see.

Only a day your body still needs good nutrition, you do not eat these foods to ensure that once found food. Information on the rapid burning of food and exercise, to discover, you and your doctor to provide some information, you can get. Internet and diet and practice what you have to provide other items of interest.

If you do not want to get rid of pounds, you will soon be in a quick weight loss program is considered one of the major projects, and you continue to diet and exercise regime is a need to do. This quick weight loss programs to keep body and decorate your numbers will need to maintain the pattern.

By keeping your determination, your desire to get high numbers, can be thin. If you allow some good as a condition l quick weight loss programs can help reduce your overall weight of its role in the health tips.

However, some people are very rich, they hit the mining, whether real, and their marketing, but also to complete a quick, reasonable and healthy weight loss plan to in the process to find a lucky.

This is indeed a challenge, weight loss, rapid weight loss are so many highway projects a mess things are found, including a lease. This is very easy to do miracles for your figure will find a quick weight loss plan, also to the high school and active when you choose how sporty look, can you imagine today after you.

However, we are very heavy, we always seem to pile on the right after the rapid loss of weight management system no matter how sad truth is that high. The above, otherwise, it is almost always touted, unfortunately, we, we, too late, if only a wonderful and miraculous new quick weight loss plan is to catch up. This will be a healthy

This is correct. Many wonderful and new quick weight loss plans invented, known as the first, because it looks and health of the masses, because only renounce the use of very late.

This will need to do a real miracle, of course, to find a quick weight loss programs, there are always exceptions to every rule, just as easily. You just go back to the time and patience to look for it. Minus a few pounds in time for your needs, you will find it easy to complete fast weight loss plans, once you find that you can rest assured that all of you, then.

However, this is true, you can? In the short term to lose weight, you still have a healthy way to deal with it like a man, is good? Ah, of course, it is connected to an answer, but the conditions are less

However, you will lose weight first, if in a very short time, the minimum amount of lost pounds, inches, is the fastest and safest way. About 10 pounds more than you need a you, then you may have seen better plan to lose weight, you have not found any other things you can do quick weight loss plan to use the adverse effects of long-term, please leave.

Almost each of us has one or two experiences will be that we have on our body, mainly due to overweight and unhappy. Many of us hope that we can at least reduce the size of 15 pounds or more (weight) and its closure, so that we can maintain the perfect shape we have been a dream.

The popular diet.

Popular diet is the only effective short-term weight loss. They will become useless in the long term, if longer use, such as months. This diet only a few lasted longer than 1 or 2 weeks maximum. Always recommend always have a goal, you are trying to lose weight fast diet plan. We must remember that it can back fire in many ways.

So this diet there are several types, which include and not limited to, grapefruit, chicken soup diet and so on. As mentioned earlier, in this article, this diet should only be in the short term, no one should expect a popular diet permanent results. They are harmless, and for those of us who have no medical problems, but the former is always best to seek a popular diet will be, if you do not know your medical conditions medical advice. Any use or who is already a popular diet should be aware that using this method to lose extra pounds of water weight. Should not expect miracles through the use of rapid weight loss because they do not have the appropriate conditions for the melting of fat.

But think about it, you have very few remaining pounds you want to get rid of, your next party in just a few weeks, from now on, you need at least a short-term solution to make you the shape you want to start soon party. How would you do? So the best solution is to follow a simple and quick weight loss plans to provide a short-term solution. But you have to understand this fast-weight-loss program is not on, should not be a part of your long-term weight loss. However, you can use your short-term weight-loss part of the plan, the rapid weight-loss program. Here are a few simple weight-loss plan that can help in a few weeks to reduce your weight.

Do not set up your own club.

You also must learn not to abuse its own role in trying to use quick weight loss diet plan to lose weight. Rapid weight loss diet program is only desirable in the short-term basis, because they do not contain the necessary nutrients, your body need daily. You know, your body does not make any wood or stone, but soon began to call something wrong if you fall into this desire to eat any one may be higher than necessary.

Physical activity or exercise, there is no need to go through rapid weight loss. This is mainly due to the fact that you may not participate in the necessary heat will stimulate your body. Any one who is in the fast-weight-loss plan, and still engage in physical activity should be fatigue, dizziness and excessive emphasis on the body. Many experts have warned that their clients are usually dine out with friends, or social should be avoided mainly due to temptations and peer pressure.

This stage takes approximately 3 to 4 days, the purpose is to let the body “vomit so” slowly before the deposition of many a meal at discharge, re-pack their own living conditions, back to the original laws of the track at the same time to eat more appropriate and easy to digest food.

Code 1: three meals a day no shortage of

Some people are wondering: What are three meals a day eat less fat, I ah? In fact, arrangements for meals is also a great amount of knowledge, the amount of breakfast and lunch can be a little more, eat dinner, as far as possible, or fruit instead, to prevent the digestion of food can not accumulate in the stomach. In addition, the daily protein is also essential, non-fat cheese and skim milk and so can enter your recipes.

Code 2: Fruits and vegetables play a major role

Eat more like the West, blue flowers, beans such as vegetables, with which the fiber helps the body detox. Eat plenty of fruit on the one hand is to help digest the other hand, is accounted for on the belly position, lest a hungry tears start to make your weight loss plan difficult to implement down.

On the 15th to trim France’s second stage:

The second phase also requires 3 to 4 days time, this section we still have to avoid foods that are high in fat, but not to reject low-fat protein, because it is thin, when we have the necessary nutrition.

Code: You can eat a starch

After 3-4 days of the bowel after the vegetables and fruits, we can begin to eat starchy foods, such as: eating one meal a day, 200 Komi rice to join lunch.

After the first and second phase of about 8 days, you will find yourself automatically back to the holiday eating and drinking before the weight, this should be high in fiber, low-fat food credit.

On the 15th to trim France’s third stage:

The final stage takes the longest, approximately 8 days, during which the main work is to restore strength, but if there is a need to stay up all night when overtime can be no spirits. During this time, the fruit’s role is very essential.

Code 1: selected fruits

Oranges, grapefruit, apples, grapes and tomatoes are a good choice. However, it was if the method used to drink juice to lose weight, you know, a cup of juice is approximately equal to the heat to eat three fruits. 100 grams of orange juice, as there are 65 calories, grapefruit juice, there are 60 cards, 70 cards with apple juice, grape juice higher, there are 90 cards. Therefore, nutritionists recommend that tomato juice is better, about a cup of tomato juice is only 30 calories.

Code 2: 3 kinds of vegetables to help

Asparagus, fennel and zucchini has its own unique role. Asparagus is very diuretic will help reduce the burden on the kidneys, you can detox slimming. Fennel’s role is to alleviate Du Zhang, cleaning stomach to absorb the poison gas. Zucchini can increase the secretion of bile, to reduce the burden of the liver effect.

Choosing the right diet food, and then follow the steps to progressive training, absolutely let winter fat disappeared.

1, large-shaped stand, legs separated from his hands stretched to the horizontal.

2, clap your hands straight up, his legs intact.

3, the left foot into a cross-pre-step to keep your hands clasped together.

4, upper body turn left until you see the right foot heel to maintain this action 3-5 seconds.

Tips

Turn should feel that there is tension Waist feeling left feet alternately and repeat 5 times in this group action.

Second, for the waist on both sides of

1, legs separated and placed his hands Huwo chest.

2, raising his left elbow, right foot and touch and maintain this action 2-3 seconds.

3 Similarly, raising his left foot and right hand touching the elbow to maintain this action 2-3 seconds.

Tips

When this group action to keep waist straight, and repeat steps 2 and 3 a total of 10 times.

Third, to deal with stomach Bellies

1, the body supine, legs straight, hands folded and placed behind.

2, using the power of waist, the feet to improve and maintain this action 2 seconds.

3 Similarly, further legs raised, toes extended outward to maintain this action 2 seconds.

Tips

To Step 2 and 3, can be the first inhale, repeat action of this group 10 times.

　　Here’s a brief report I now do lessons every day.
In the morning
　　A glass of water and honey, if the previous evening bought soybean milk, another drink.Despite some olive oil at home, but didn’t dare drink, I felt would oil.Two slices of bread or a small cake, but I decided to change from tomorrow into a hard-boiled egg discovered a lot of people say eat eggs his own place in it will be consumed 12 cards calories, but I think I will cook hard-boiled egg, because this comparison, it does not like to eat white eggs.
　　Cycling to work, the time of 40 minutes.It also does not primarily to lose weight, mainly caught too seriously affects the amount of time I browse this Board, of course, by the way, consumption of calories intake in the morning for a moment, and it is a win-win to me and them:), first from after a mug of (800ML), it is said that DH of oolong tea, the glass of tea party at 10: 30 or so after drinking, also completed the task 2 litres per day of.
At noon
　　I usually play half portion of rice, a meat dishes and a green vegetables.Meat dishes from the marine fish, beef and pork ribs change hat, plus a drink phenomenon of corn porridge, pressing her stomach this comfortable here.After dinner, I usually is to have a walk, the Sun, it is a good shop you will find, if the weather is bad, it’s in the Office stood reading the newspaper.In the opening 20 minutes back, sleep for a little sleep.
In the evening
　　The 40-minute bike ride still to go home, if special hungry, eat a small piece of bread pad is not hungry at the end of a moment if you eat an Apple, and then go to the gym.Because if the hungry are faint, I guess it never good.
　　At the gym, first 30 minutes of aerobic ran, I have always wanted to be able to run 40 minutes, but insist on not down the middle of the 30 minutes, but also go once or twice every two minutes.And then do some stretch muscle exercises.Course I chose Playa Dyke, liked the teacher, once a week, want to increase the number of times this week, but the moment to act according to its thought.Rome was not built in a day!
　　About an hour later, I went swimming and phase Association.30 minutes to 1 hour, to see if manual, we do not want to handle it too tired, one day after work, so that there is no way may outweigh the gain.
　　After a hot bath, all GO HOME.
　　Got home, it’s sometimes some porridge, eat Greens; sometimes, that is, an Apple.
　　Watching TV, I will do something about this Butterfly arm and do some stretching exercise, some others are Playa Dyke class do not come out of the action, be regarded as a lack of intelligence, right
　　In addition, I would like to say that since you have selected the “ eat less, exercise more ” fitness you some of the changes in other areas, although of weight loss is not particularly fast, but I think mind open up a lot better than before, it may grow up into a number of stamina.Every day very happy, doesn’t have much free time there would be no opportunity and some small province xianggong students.In this way, we are all very happy.
　　Also, I’m stubborn believes that as long as the body is not stopped, you can calories ignore can lose weight, the code is not long flesh.As a result, now pretty province xianggong do housework, I have the whole package.Hehe.Of course, there were real men do and I love to do, he will be happy to do that, because he feels that the performance of such a good wife, of course, to have the wife was happy, gotta!
　　Say that a lot of, Oh, thank finished with friends, I wish to say, happy life, healthy weight-loss, let us take this spring and put on a beautiful dress!

Running afraid to go into a “carrot legs”

Running afraid to go into a “carrot legs” and want to play fear grows “biceps.” Weight loss body sculpting, especially a woman is always a family faced with such concerns, would like to lose a few catties of meat easy, but so stout price paid, I want to retrieve thin build, can be difficult.

Running to lose weight should pay attention to the ways and means

Repeat the exercise a part of, weight-loss effect may be good, but you have no way to stop muscle growth. Suzhou Institute of Sports Science of Sports Training Room Hua Xia believes that weight loss body sculpting not be so anxious, let alone holding a campaign to hold onto. In the common movement, the effect of running is good, but many women to lose weight is to run a 1 ~ 2 hours, the speed control was not good, so ran a month, then there will be changes in body weight, but some people on the calf muscles began to be filed, not only failed to body sculpting, but changed its thick. Running is the case, for other activities are also the same reasoning.

Rational allocation of physical activity and transform movement pattern

Hua Xia pointed out that the body sculpting movement and eating the same as to “nutritionally balanced,” rational allocation of physical activity and changing movement pattern. If the gym, then the best procedure is treadmill (or bicycle), local strength exercises, JUMP (or swimming), exercise time for each item in 10 ~ 20 minutes is better.

More parts of the body participate in sports

If you are outdoors fitness, a good idea to jog 10 to 15 minutes, and then some waist exercise, individual sports (such as ball games, rope skipping, fitness equipment, etc.), and then do some ball games, sports or fitness equipment , the best way to ensure diversity of training as possible so that more parts of the body participate in sports.

Whether indoors or outdoors, exercise time is to ensure that an important indicator of effectiveness, one hour to one and a half hours of exercise in the total amount will not feel tired, the effect is also very good. In sports at the same time, movement to control their pulse, 20 times / 10 seconds or so is the ability to make fat-burning aerobic metabolic state, so that these can not only lose weight but also allows more perfect body shape.

Food and nutrition intake is also essential to

In addition to maintaining a balanced movement, food intake of nutrition is also essential. Many people think that to lose weight should eat the staple food of the idea is completely wrong. Can guarantee the supply of staple carbohydrates, but carbohydrates to promote fat oxidation and decomposition is precisely the most important elements.

Special treatment for himself more perfect body shape

If you want a more perfect body shape, we could occasionally give up their own special treatment, aerobics, Latin dance, yoga, body sculpting these are can be a good campaign.

The Ministry of Health released the latest statistics show that 100 adults in the big cities, there are 30 are overweight, 12.3 obesity, obesity rates increased by 97% compared with 1992. At the same time, Beijing is gradually becoming an obese city. Beijing residents on a diet and weight loss behavior survey: 15-year-old to 54-year-old Beijinger nearly 1 / 5 of obesity, obesity rates in primary school increased sharply in recent years, an average of 10 people have 1 to 2 were overweight children. Obesity also enabled the rapid expansion of certain diseases. It is understood that the world has reached 240 million diabetics in the country’s approximately 50 million people, ranking second in the world, and the number of patients still at an annual growth rate of 3.21%.

Now many people confuse the “body sculpting” and “weight loss” concept

Sharp increase of obesity index, made in recent years, “I want to lose weight” It can always become a popular phrase. However, how to determine whether a person is obese then?

Ibero-American Fall Jianxiang, deputy director of the hospital physician Pengli Zhu explained that the so-called obesity is the excessive accumulation of body fat caused by obesity. The medical profession has always been to simply define the body mass index, weight is reasonable. Body Mass Index = body weight (kg) ÷ [height (m)] of the square (body mass index “30 for the mildly obese,” 35 as moderately obese, “40 was severe obesity).

While there is overweight, but are more muscle, less fat content, it can not say that he was obese. On the contrary there is no excessive body weight, but the fat content is too high, can not say that he was not fat. So now in addition to body mass index would also like to look at body fat measured rate, depending on age and gender to determine whether obesity.

Pengli Zhu said that now a lot of people still there are some errors on obesity, body mass index and body fat test were within the normal range, but she still think of themselves as obese, in particular, some young girls, for the pursuit of physical beauty is very high, and they advocate Gugan Mei, subcutaneous fat, a little bit, they feel fat. Some young women find themselves a small pot or a leg, arm felt a little rough is thick, this situation belongs to local fat accumulation, it should be called body sculpting, not obese. Now many people often put the weight loss body sculpting and conceptual confusion.

“Weight loss is a systematic project, there is no shortcut”

Health Science and Technology Institute of the China Association of obesity research Weng Liang pointed out that if within the scope of the standard body weight did not need to lose weight, and this is not known to lose weight, it should be called “downsizing.” More than the standard range of talent needed to lose weight, and weight loss must be to the hospital, first examined by a doctor determine the causes of obesity, and then take a different weight loss means symptomatic. Such as childhood obesity is mainly due to poor diet, so we focus on weight loss advocate taking adjust their diets and increase physical activity of the integrated approach. For another example, endocrine disorders menopause obesity, it is necessary to use exercise to acupuncture, drug treatment methods. Different age, sex, fat because, if the blind to adopt the same method of weight loss or weight loss are prone to danger.

There is no shortcut to weight loss, there is only one way: control diet, increased exercise, change bad eating habits, on this basis, if not solve the problem, together with acupuncture, surgery, drugs to treat. And weight loss should be sustained, step by step, from the difficulty of small degree of difficulty, from small to large amount of volume and gradually increase. According to the physical changes, according to physical condition improved and gradually increase, in order to lose weight successfully.

Weng Liang emotion, said: “Now for the weight loss too many errors, but in fact I have to say only two words, losing weight is a medical treatment, diet is a systems engineering!”

I always claim to build Jiao Hao, I am proud to say, how do I eat do not eat fat. But one day, I actually have had to lose weight.

As a long-term residence in the home, suddenly one day, I have discovered that wearing pants is not an article on the. Straight body, I actually found himself more than his waist, a swim ring!

I exclamation, mother ah. This is when things ah, waist circumference, how to become so rough! Swimming circle, go away! I hate you.

I am very distressed to pick up an article can not wear pants, and then I finally made a thought about a no decision in this life, I have to lose weight.

I started to lose weight access to relevant knowledge, Fengkuangdixiang recipe to lose weight around the acquaintance asking whether, finally, finally, I concluded, weight loss is a protracted war, is absolutely no secret.

First of all, I have specified a diet plan to give their dead under the order, are not allowed to eat snacks, snack foods, such as that for the addicted life of me, it really is a living challenge ah.

Then, I give myself an exercise program. I sum up a bit, mostly swimming circle after dinner, I sat on a front of the computer’s sake.

So, my first thing every day after dinner stroll in the evening, I would be taking some time, running. My family is not very suitable for running the edge of a place, so I ran every day along the pedestrian street, watching the eyes of pedestrians, I’m really anxious to find a way slit drilled. But think about my swimming circle, I also takes numerous.

In addition, I began to drink water regularly unusual, said it is beneficial to absorb.

Over time, I feel that my belly is back … …

Oh, short, to maintain a good shape, exercise the most important oh. To maintain a reasonable diet, daily exercise, every day a good figure!