1. Physique bottom four steps to lose weight

Marnie that ass is not separate out the action, but need to adjust the body to carry out “physical order.” Sometimes, due to cervical dislocation caused by thoracic spine, lumbar spine dislocation, sagging breasts, caudal forward top, fat accumulation, affect the hip shape. The “relaxed order” and “physical order” in one of the most important basic tools.

Special recommendation: “Nine wall Act.” Legs close together, standing against a wall, nine points after the body close to the wall, that is two feet, two small calves, two hip tip, two shoulders and back of the head are against the wall. Then do “, provided very loose,” to mention, to close, that is, knees, buttocks, abdomen upward, provided; Song, Ting, that chest, back, neck up straight, shoulders relaxed. Do not lift his chin, feeling the neck upward traction, guide the spine into a straight line in the feel.

Pull measurements in the physical order in place, based on Marnie pull measurements that fat ass on the cut is very effective.

Preferred: standing, provided quite loose, the chin Yang-looking nose, elongated neck, chest and neck to get forward, while the upper body slowly pitching. Spine to keep straight. Days up to find the haunch, knee Bengzhi. Extended shoulders back, do not bow.

In addition, the shuttlecock, jumping rope, hula hoops, are all people turn up the body, the body is also very good.

2. Family buttocks gluteus maximus exercises to lose weight

In the case of hip stability, arms and shoulder width support pads, support one knee to maintain stability, chest Chen Jian, tighten the abdominal muscles. The other side of the leg lift to maintain the same level with the body. Left and right exchange exercises, a group of 12-15 second side, a break of not more than 20 seconds.

Gluteal muscle exercises like “open clam, mussel together” action, the body lying on his side, his head on the pillow in an arm, another arm bent naturally. Leg bend, the stability of the hip joint, the side of the legs to open up slowly, tightening the abdomen and hip, laying of hands on experience in the gluteus maximus is tightened.

Exercises gluteus stability in the case of the hip, knee, right leg stretched forward, his right heel touch the ground with the point, the point of the knee. Change the direction of movement Ibid.

3. To tighten the butt exercise equipment.

Feet one after the other, the body active to squat, to a large leg into a 90 degree angle when stopped, put away, get up, shifting to repeat. Hand or when doing weight-bearing movement, such as dumbbells and barbells.

Squat feet of natural opening, the distance between the heel and the outside shoulder width, legs to squat, toes to the knee no more than is appropriate.

Adduction machines to target control of the active contraction of the muscles. Outside the main action in the legs open, knees to the inside of Kao Zhu baffle adduction.

Hip adduction exercises were more suitable for extended outside bottom, drooping by to hip adduction and hip exercises combined effect of better outreach. Pelvic position should pay attention when practicing to keep upper body upright. 15-20 times a group is appropriate.

4. For exercise movement

Ass pedal operation for the aerobic aerobics, pedal exercise in oxygen supply sufficient condition for a long, low intensity exercise, muscles will be more slender, drooping buttocks effective solution to the problem.

Note:

1, in time to add water (preferably boiled water). Half an hour before exercise drink 200-500ml water. Action process, the recommended small amount of water to drink every 15 minutes.

2, the full warm-up. To focus on the thigh, ankle warm-up.

3, the full stretch after exercise, especially in the legs and buttocks.

Physiological characteristics of the female fitness ball, easy to accumulate fat on the abdomen, buttocks, abdomen and other parts of effective training. Physical fitness ball affixed to the side of the center of gravity, one knee pad support in maintaining stability, the other side of the leg straight and parallel to the ground, tighten the gluteus maximus.

Sitting on the ball, the angle between the thigh and lower leg at 90 degrees is appropriate.

Reminder: the balance of the ball before the first practice, coaches should be protected during practice.

Other Recommended boxing: the action through the legs before the kick, back kick, side kick butt and waist stimulation.

Pilates: There are specific to butt action, such as the rear support, front support and so on.

Dynamic weight cycling: the shaping of the buttocks has a good effect.

In this context, many believe, was forced to cut short his vacation in the training, the long-term task, malaise, – or merely to attack postprazdnichnoy laziness, a serious problem, leading to the inevitable return to the previous parameters. However, the reality is not entirely correct.

As the scientists proved that our bodies, because of its amazing natural harmony, to develop the so-called genetic neuromuscular memory. This means that you get the endurance, the body in the form of accumulated muscle mass does not disappear overnight, if you for some reason unable to perform the usual practice. Our body is able to support the results as a chance to rest and recover, this’ forced circumstances. For example, the muscles, this is our work force, in the implementation of a variety of exercises microtraumas, recovery, more than usual a day or two, who share the practice time.

Therefore, if you miss a few weeks the gym or other physical activity diversions, not to give up waiting, complaining to lose pounds in return. Will be recognized as a time to a suspension of one of the most boring like to exercise, or jogging, promised at the first opportunity to return to classes formed the rhythm of your body. You can also consider changing the form of physical activity, such as the former may be a bit boring. On this crucial – remember the energy balance, this is a little Kurt, because their energy consumption has been reduced. For example, in a holiday, immerse yourself in relaxing stay, but did not accompany him beprestannnymi up to the hotel buffet and sweets or excessive drinking most of the absorption.

Of course, if you completely forget about a month or more on physical activity, this would mean less pleasant consequences, because the body begins to lose muscle and fat tissue to replace it. This may need to return the old chisel form is more serious than the first effort. In addition, you will lose useful habits of physical activity continue to surface their energy is used, unfortunately, lost faster than the purchase.

To take care of themselves and their bodies – a permanent, systematic work secret. Moreover, each work has laid a small vacation. So, enjoy the holiday, and start building new power, his outstanding personality!

Swim

Swimming is a very good heart and lung function exercise a sport, it not only affects all the muscles in the body, but also can effectively massage the body, but swimming requires careful not to break out of sprint swimming, breaststroke is best carried out on muscle formation helpful, also very good in the water jogging is a sport that can consume a lot of fat, up to 4 times the land running calorie consumption.

Brisk walking

Walking to breathe fresh air, to relax tense brain, regulate qi and blood, improve physical fitness. Young professional women under their own state, 60-100 steps per minute, lasted 20 minutes. Note nasal breathing when walking, take a deep Breathing. Middle-aged women to use every opportunity, such as go shopping, make up classes with their children, and health go feeling slightly sweaty, a duration of 30 minutes. When walking the feeling of concern Yongquan, the effect will be better. If older women to walk with heels, will stimulate the kidney meridian points, to the effect of fitness life extension.

Yoga

Yoga can be considered the most “female” in the exercise. The slow pace of Hatha Yoga for beginners Yoga people. This movement is similar to static exercise is the safest sports, with little damage and can achieve the effect of movement therapy. Spend 10-15 minutes a day repeating a few moves, there will be great is to improve health.

Can take advantage of lunch and afternoon when not too busy to do something in this little exercise, not to overlook a few small movements, as long as adhere to a very significant results can reach oh.

One with legs: lying down, and will be held online feet slowly, with the body to maintain a 90-degree angle, slowly down, repeated 5 times.

2, legs frequently cite: supine, legs raised at right angles, knees peg-leg, and muscle relaxation. Quick do 100-180 times (a day-by-by).

3, lateral bending: the foot placed in a chair while bending over to the opposite side, the first touch feet, do 10-15 times. Then change legs do, day by day by time.

4, buttocks, “walk”: straight legs, hands, feet, and the rise of Rotary to carry out the same side to go, and so alternately forward movement 5-10 meters. Twice a day, and gradually increase the distance.

5, pedaling movements: supine bicycle pedal movements to do. Kick faster, started 40 times, and gradually increase to 150 times each.

6, the body slowly while: sitting on the floor, hands and feet separately, hands-reach left to right repeatedly turn, the turn 10-15 times. Supine, muscle completely relaxed, the entire repeat 3-5 times daily increasing.

Never heard of Bing-bing, I think it is better to tie in with sports

From time to time to the gym on it, to do more aerobic exercise is also good, FZ try of State for paper products, lose weight they are a very good reputation abroad, but it seems the country is still relatively small … you can hear advice of Beauty School instructors, and their views are more professional

Quick diet plus exercise

There are different exercises, you can do at home, as previously mentioned a lot. Although my proposal is to ensure that you focus on your diet, and this is half the success. Eat a clean, health or sports using the above techniques, you will see a weight fall off.

Running
Squat
Contraction
Dancing General
Walking

You can not target fat, so if you just want to lose in a particular area that may be imposed (other then surgery weight) When you burn calories you burned on their entire body, not only is that you can lose your weight in situ nick will be a specific During the exercise, it will be is to see you eat, cardiopulmonary, make your heart rate up exercise, the example of walking, jogging, cycling, swimming, or even just running around, while doing activities, when you do weight lifting them to do a track routine, which helps to keep the heart rate and strengthen your muscles. But the most important thing is diet. Hope this helps, good luck.

You can not target weight loss, as a specific region, and in violation of misleading post here tightening and AB exercises do not burn belly fat, but their muscle tone antibodies. Toning the muscles is good, but if you still have fat in them you will not see them.

You need aerobic exercise, burn fat from anywhere on the body … my favorite aerobic exercise are running, cycling, aerobics and a variety of DVD discs, including turbo jam and P90X program of cardiovascular exercise (heart vascular 10, Kenpo X and Plyometrics).

Aerobic exercise (burn fat) from scratch, a good combination of daily exercise should be allowed to end a nice belly (depending on how much weight to lose, and how long the tone of your absolute value).

Wow such a quick response thanks. I do not want to lose weight, just tone my stomach a little, your help too!

Oh ya, I attended a gym, so I can access all of the machines there.

Each work plan should include the exercise of the above three types:
1. Heart (running, walking 3.5-4 miles, jogging, no really gets your heart will be)
2. Strength training (weight lifting in different locations; biceps curls, leg / calf hair and so on;)
3. Flexibility (stretching before and after aerobic and strength training. For the appropriate time)

1. Heart: In order to lose weight, the U.S. Food and Drug Administration (or it provides this kind of thing) suggested five days, the heart is 30-45 minutes per day. (For my part, I have been jogging / running to Friday 5 days a week – Mon.)

2. Strength Training: In order to establish a not excessive to impose its own muscles, the rule of thumb is: One day, in another day. For example: If you are 24, start strength training, you begin Tuesday. Then do the strength to resume training Wednesday. This is to let your muscles will have time to rest, treatment, and to adapt them to exert force. Do not begrudge ‘downtime’. Even if Mr. Universe had to take some downtime! Mine, as a beginner is 3 times a week. I do not like things that push-ups, sitting in the window, and some biceps curls. If you want you work lower body split, until this week.

3. Flexibility. This is the work of the most neglected type. This is very important, and you do not begrudge it, because it is the most simple, essential component of the movement. I think this is “Du” exercise, because we were told that we should do anything before stretching. You should stretch before and after 3 minutes, the movement of the muscle groups. I do so, 7 days a week, because it requires very little time, you should increase your degree of flexibility. It’s easy to skip a few days has become very intense stretching.

I hope this is what you want! I also link to your site, I think it is very helpful in my case.

You will find things a lot from the fitness, diet and a lot of fitness program. Good luck

Yes, martial arts is to learn their own rhythm, I practiced a man, he is six feet three hundred pounds to do so his body.

Whole body movement, make you sweat, your heart pumps. You do not need a home gym or any of my friends. You only need one. Promote the window 2. Pull-up 3. Crunch / sit the window. If you are at home or in the vicinity of the staircase to do some laps will consume some calories stairs! -20 To promote the line of windows, stairs ring -20 push ups and downs, pull-up and so on!
To do 20-30 minutes, which is continuous! A routine is really the fire will continue to set up these calories!

I also recommend to study some interval training exercises! Now, these torch hair!