Usually due to overeating fatty accumulation at the waist, plus holiday watch TV Internet access at home are often sedentary, lack of exercise makes weight loss becomes a problem at the waist without trouble, now to study intestinal abdominal aerobics, aerobics can not only give you a slimming effect, and can also make your body more fit.
1: lay lay on his back, hands open, naturally at your sides, legs straight. Right leg bent and backward until the stick on the left side of the body, hold for 10 seconds and back to the left leg.
2: stomach, legs open with shoulder-width apart, hold with both hands, lift the head and upper body as far as possible and hold for 10 seconds, until I felt the waist muscles are fully stretched.
3: lying back, legs, knees song, body relaxation, put their hands on the waist, "の" massaging the abdominal muscles.
4: sitting in a Chair, keep your upper body straight and legs. Hands on the waist, and then took a deep breath and try waist up.
5: keep 4 posture, breathing and tried to tighten the waist and abdomen.
6: back to 4 positions, lifted his legs toward the waist as far as possible, keep your upper body straight and legs knees together and the application of abdominal strength to complete this action.
7: stomach, support the upper body weight in both hands, alternating legs lifted and tapped the butt with toe, pay attention to the knee together, stronger high frequency slimming effect.
8: cross-legged, hand job, palm facing out, arms stretched forward, inhale and tighten its waist and abdomen to the maximum, hold for 10 seconds.
9: lying supine, lateral raise hands and lift your legs up to 90 degrees with the ground at right angles, two legs, in a straight line.
10: keep 9 position, tilted to the left side of the body to your legs to a 45-degree angle and then rest for 10 seconds before getting on the right side.
Lower body easily, gastrointestinal peristalsis degradation is a sedentary office worker's problems for a long time. Not a large space, you can twist waist, receiving help you rarely exercising the lower abdomen area. This gymnastics main purpose is to eliminate belly fat, only two or three times is not any effect, must stick to every day at least two or three times in the afternoon, at least eight, after three months, you will be able to see the effect, not only to maintain good body, and work pressure can relieve tension, too!
Want to lose weight exercise is essential, during the weight loss how to achieve efficient slimming purposes? below small series will introduce several ways to lose weight and help you quickly achieve the aim of weight, so take a look at our how to do it.
Action: bent elbows
Face down, hands bent under the chest, elbow joints and toe support. Application of abdominal strength to hold the body upright, leg for 10 seconds to 20 seconds and then let go. Repeat several times.
Movement two: under
Lie on your back on the mat, hands on both sides of the body naturally. Lift both legs, thighs and calves and thighs at 90 degree angle with the horizon. Use lower abdomen and thighs of decentralization of power of the legs in order to hang. Leg down, don't touch the floor. One leg down and hang for 1 x 8, 8 x 8 at a time.
Three: supine leg lifts
Lie on your back, hands buckling up in the head, pointed toes. Hips, exhaling, edge, raise one foot as much as possible, feet to keep straight, still 1 second. Go back to action 1, lift the other foot with the same steps. Left-right alternating row 15-20 times.
Action four: a kneeling bow
Mining a kneeling posture of the body, hands open and placed shoulder-width apart. Baron knees, body bent backwards, hands back, hands on the toe stop for 5 seconds, and then slowly lifted up, stopping after 5 seconds down. Repeat 30 times and switch sides again.
Act five: front legs
Sit on the ground with legs slightly apart, hands palm up on the floor. Upper body parallel to the ground, legs at 90 degrees with the ground, head up. Exhale, curling up in his right leg, chest and head, the right knee as far as possible away from the head. Inhale, front left leg to lift the left foot toe toward the ceiling, and head up, looking at the ceiling and feel hip muscles tighten, back down. 5-6 repeatedly take a deep breath and exchange it for another one of his legs.
Thin waist belly, skinny arms, skinny, woman of achievement you charm! So you know which home small action can create a good shape?
Action 1 (thin side waist): the left hand holding the wall, lift on the right leg, hip opening, as far as possible with a knee to close to the shoulder, back into place. Repeat 20 times for the other side. This action reduces the side waist fat.
Action 2 (lean back): facing the wall stood, the upper body slightly inclined, don't shake at the waist, tightening the abdomen, hips open, raise the knees up. After the back side of the hips and thighs squeezing back into place, repeat 20 times for the other side. Behind this action can reduce the fat around his waist.
Action 3 (abdomen): hands intersect on the chest and choose the correct posture, hips slightly off the ground and swing naturally at the waist, hips feel like walking on the ground, swinging around. Repeat 50 times. This action can effectively reduce abdominal fat.
Action 4 (thin thighs): sit on the mat or on a bed, hands behind me to naturally support the body, slowly lift both legs perpendicular to the ground, and then separate your legs, stretch to the side, and finally returned to the vertical position, repeat 20 times. This action helps to tighten the inner thigh fat.
Action 5 (thin arms): sit on the mat or on a bed, hands placed behind body propped up with arm strength, stretch your arms, lift hips, knees bent, and the body parallel to the ground. Hold for 3 seconds and slowly put down the hip back into place. Repeat 15 times. This action can effectively exercise the muscles of the arm.
Action 6 (front belly, thin thighs): sit on the mat or on a bed, arms behind the natural bent will cling to your legs slowly away, as far as his chest tightened. Hold for 3 seconds, and then open, the heel off the ground, straighten the legs close to the ground. Repeat 20 times. This action helps muscles in abdomen and the front of the thigh.
Coaches reminder:
The combination of exercise and diet is also important, in front of the body do not exercise on an empty stomach, and should limit the consumption of 1-2 hours before exercise easier digestion and absorption of food, to the body with energy, increase metabolic rate. End of 1-2 hours after eating, food diversity as possible. Should pay attention to control the intake of fats, proteins, carbohydrates are all reasonable circumstances, but also increase the intake of some vitamins, fiber.
A seems simple of Xia squat action can reached a full of weight loss plastic shaped effect did? does can of, because this weight loss thin hip of action actually is a himself and himself wrestling of process! this thin hip weight loss action both need lower body of power as support, while also need upper body spread chest, and is back, and stretch, action transfer power! long-term insisted practice this thin hip weight loss action a months on can Super Compact you of hip!
Magic chairs-thin thermal motor-Hip Hip yoga practice
Position name: Magic chairs-thin hips weight loss
Effect: this posture can exercise leg power, burning thigh fat, enhanced lower body of blood cycle, also can effective tightened hip muscle, shaping perfect hip shaped, while exercise abdominal muscle, promote belly fat consumption; addition, often do this posture also can correction bad posture, because it can strong back muscle group, nourish spinal nerve, on elimination due to long-term desk and produced of shoulder neck pain and stiff is has effect; also has, upper limb of stretch posture can stretch clavicle Xia muscle, prevent chest sagging, While giving the soft massage of the heart, increase blood circulation, accelerates metabolism.
Arm: the arm always kept upright, especially to avoid elbow bent backward.
Chest: chest, not because of arms stretched upwards, Camelback chest.
Knee: the knee forward, do not open outwards.
Hip: hip to the floor sink, do not rebound.
Pay attention to balance!
If you always keep good balance, you can slightly reduce the range of squat, bearing in mind the legs should always remain parallel, your knees outward or inward. In addition, when you can feel the tension of the shoulders, hips, and thighs, knees should be relaxed, without force, this would help the body maintain balance.
The magic Chair-thin hip action is the key to get action will have a good weight loss, if you merely perfunctory, so won't get the results you want!
Food is the basis on which, is the source of human nutrition, growth and development of raw materials constitute the body the day after. Many factors influence the length of human life, of which nutrition is to maintain a healthy diet, life extension Foundation, diet can not only accidents but also healing illnesses and prolong life.
If you want to target some of the elderly in sibu, we must first understand the properties and characteristics of commonly used foods. For example rice, and semen coicis ren meters, and mung bean, and red beans, its sex partial cool; millet, and beef, and lamb, and eel its sex partial temperature; sheep liver, and chicken liver has raised blood eyesight role; bird chicken, and pigeon meat, and Sparrow has tonic liver kidney of role; fruits PEAR peach has except annoying thirst effect; seafood class is is rich in various minerals and trace elements, laver, and kelp also has soft Caine sanjie of effect.
Characterized by dry mouth, sweating, aching, Yin-deficiency of feverishness in palms and soles of the physical person, can choose millet, wheat, turtle, duck and rabbit meat, Lotus, lilies, mushrooms, melons, and other foods;
Show cold mental weariness, cold limb deficiency can choose dog and bird meat, deer meat, rice, leeks, warm food;
Qi who manifested as shortness of breath and fatigue can choose chicken, egg, mushroom, mushrooms, carrots, dates of Qi;
Performance for dizziness, pale deficiency can choose skin, lean pork, animal blood, eel, seafood, litchi, longan, nourishing things such as small dates;
Dry mouth upset, Yi Shengchuang, stool dryness type physique, appropriate uniforms or watermelon, melon, cucumber, water chestnuts, mung bean juice, sugarcane juice, fresh orange juice, cranberry juice and cool sweet pale thing hot very hurt and Tianjin should use PEAR, honey, Lotus root, Lily, white fungus, fluid thing.
Middle-aged male tonic Mo into myth:
1. not everybody up: strong young people under 40 years of age, generally do not need supplements, or just tune up the food. Body deficiency of middle and old aged people, adequate medicine and tonic food is very good. Ming dynasty famous doctor Zhang jingyue said: "around Middle age, when repairing, another vibration roots, remain strong." Supplements, should be carried out under the guidance of the doctor, must not be listening partially and engorge, and don't believe the "health products".
2. "Supplemental", arguing that "whip" aphrodisiac, eating pig kidney tonifying kidney was not based on science. There are a lot of people in our country that men eat penises, penes, seal penises, Bull, donkey whip chicken and pig kidneys, kidney, etc, can be "supplemental" to achieve strong effect of kidney Yang. In fact, no matter what, enters the human body through eating, has to go through the digestive system, digestion, absorption, is broken down into proteins, fats, sugars and other nutrients is absorbed by the human body, cannot eat what organs make up the organ, the "supplemental" is just a good wish.
(Han Yasong wrote and edited by Guo and others reading this is enough of middle-aged men health)
About the author
Guo, young and middle-aged Chinese Academy of traditional Chinese medicine TCM, famous traditional Chinese and Western medicine in Andrology expert, Xiyuan hospital medicine, China Academy of Chinese medical sciences Director, chief physician and tutor. 2006 Beijing excellent young doctors, Vice Chairman of the Professional Committee of China Society of integrated traditional and Western medicine in Andrology, Secretary General of China Society of sexual medicine professional members, national prize for progress in science and technology, national natural science foundation of China, such as evaluation experts.
Chinese Journal of integrated traditional and Western medicine, Chinese Journal of Andrology, the China Journal of Andrology and other editors. At the "Eleven-Five" national support program project, the National Natural Science Fund project. Editor in Chief of the knot male Chinese and Western medicine in the treatment of the 12 books, published more than 50 papers. Specializes in traditional Chinese medicine and Western medicine for treatment of prostatic disease, male infertility, male sexual dysfunction, urinary and male genital diseases.
Do you know where Yoga originated? Its development then what is it? Unknown friend, have interest to know? Next, along with small series to learn about it!
Modern scholars of Yoga is divided into three periods:
First, the pre-classical:
By 5000 BC, until (PEAR all Vedic) occurs, some more than 3,000 years, yoga is the original development, the lack of written records of the period, gradually from an original philosophy of Yoga developed into a method of spiritual practice, including meditation, meditation and penance, is the center of yoga.
Second, the classical period:
By 1500 BC the Vedas General recorded to clear records of the Upanishads, yoga, to appear in the Bhagavad Gita, completed a combination of Yoga and Vedanta philosophy of law, yoga as a spiritual practice of civil writs by stress method to the behavior, beliefs and knowledge go hand in hand.
Around 300 BC, India sages, of Patanjali (Patanjali) wrote the Yoga Sutra, India Yoga on the basis of its real shape, yoga lines act as a Ashtanga system. Patanjali is regarded as the progenitor of yoga.
III. post classical period:
By "Yoga" in the future, for a post classical yoga. Includes "the Yoga Upanishads", esoteric and Don Quixote Tuo yoga. "Yoga Upanishads", 21, in which "the Upanishads", pure awareness, reasoning and even meditation is not the only way to achieve liberation, they are ascetic practice techniques are needed as a result of physical transformation and spiritual experiences, to reach the Vatican I in one position. Result, there diet, abstinence, Asana, seven rounds, along with spells, divisions between British and English combined, is the essence of post classical yoga.
In 19th century the "g" is the father of modern yoga. Subsequent "aienjia" and "g" is the leader of Raja Yoga. In addition India Sikh "tummo Yoga" and "Shiva Aranda" Yoga of yoga are two important factions. A practice training the mind.
Modern development
Yoga development today, has become a world-wide spread of a physical and mental exercise practiced law. From India to Europe, America, Asia Pacific, Africa and so on, because of its psychological stress and physical health such as obvious and highly respected. While evolving out of the wide range of methods of yoga, hot yoga, hatha yoga, Bikram Yoga, restorative yoga, and so on, as well as some management science of yoga. In modern times, also produced a number of influential figures of yoga, such as Iyengar, siwami·landefu, Zhang Huilan etc. Admittedly, long Yoga will be more public attention.
The history of yoga, and have learned a lot! Want to learn more about yoga, I hope everyone concerned about the Yoga channel!
Yoga of choice for many women slimming, Yoga not only shape, could play the role of self-cultivation. Here we introduce the four yoga poses.
Worshipping the Moon Yoga
Standing upright cross your right foot to the right, adjust the feet a distance of around four broad shoulders. Right toe to the right while bending the right knee left leg straight ground. Arms straight to the right, raise your arms to the head the ears on the exhale palms on both sides and look at the front. Hands together bent eyes back into the sky. Note the hind legs keep leg straight, right knee bending limit as far as possible. For exercises in the opposite direction after a few breaths. This action effectively removed fat thighs, medial upper arm and lower fat.
Simple triangle
Stand straight with your feet together, allows the body to become first a basic standing poses (cervical legs as a straight line on the head and shoulders spread the hips the waist). And arms open Palm became a straight forward, right leg, right side cross step two to three shoulder distance, feet on a horizontal line, turn right toe to the right, the body as the body bending to the right. The legs do not bend, right fingertips touch the front of the Arch of his right foot, his left arm up, make the arms and shoulders a line straight ahead breathing. Effective exercise on both sides of the waist, show lateral abdominal muscles, removing the side waist fat. And reached for the arm to remove the upper arm fat.
Abdominal v
Sit on the Yoga mat, legs flat on the front of the body, upper body upright, legs bent knees after close, hands feet lateral ankle holding ankles, exhale to lift both legs straight and arms also straight, look forward as far as possible the double leg raise foot back taut upper body do not bend and hip support. Makes the body seen from the side a beautiful v-shape. Breath falling gently a few times. This action effectively exercise the hip tighten abdominals, hip belly has been a big help. Exercise can also play a balancing role.
Dancing Yoga
Erect body lift the right foot with your right hand holding the sole of his right foot. Heel stuck to the back side of the right hip. Both knees into a straight line. Left leg to stand up straight, straight up the left hand straight ahead, breathing slow down during bending, stretch the left hand to the front, right hand drive right leg backward stretched to the limit. Maintaining body balance, straight ahead. Breathe two to three times. The same in the opposite direction. Ability to balance physical, the axis power of yoga, stretching the thighs, lower back ligament, beautifying the body.
These four movements can help lose weight, female friends and quickly move up, adding Yoga to beautify your mind and body.
Practicing power yoga, you need to pay attention to? You know, power yoga has many jumps, beginners can cause injury.
Ashtanga Yoga itself is a very good form of exercise, but if you warm up before exercise is not sufficient, joints, ligaments, and blood circulation do not achieve the preheating condition, exercise teacher's instructions properly, will turn good into bad things. Experts also pointed out that not only power yoga, all incorrect if Yoga will make wounded. "The clinic, some practicing yoga leads to knee injuries, muscle and ligament in patients, who are all young women's fashion. Practice their injuries are too nasty, practice hard when the leg press, stretched, resulting in lack of toughness of body injuries. ”
Experts say, often exercise, poor physical fitness beginners the most injury-prone. But often their injuries is the teacher teaching methods, rather than the students themselves hurt. "Beginners has been relatively rigid, if not fully warm up to do difficult stretch, torsion and other movements, teacher correcting student action does not take into account student body flexibility, blindly pull, push pull will make one man's" bow "snapped.
"In fact, for each practice, as long as their actions do the maximum, regardless of their body can be bent to 30 degrees or 90 degrees, the result is the same, have reached with your family, regulating role of the respiratory and circulatory system. "Experts say beginners only for muscle soreness is not hurt, it's just muscle fatigue can be relieved if a part is very painful, tingling, soft tissue swelling, local symptoms such as numbness, then really hurt. You should stop the practice, a doctor as soon as possible.
Expert women wake up ready to practice yoga, exercises must tell the teacher before his medical history, any discomfort should inform the teacher of the body, or the teachers don't know the physical condition of the students, coaching will be ignored due to potential disease and injury. His practice, and be sure to follow the principle of gradual and not forcibly stretch and twist.
Therefore, practicing Ashtanga Yoga be sure to choose the teacher, pay more attention to related issues, to avoid accidental damage.
What is hot yoga? How to use Yoga to slim down? Now we see the following.
Hot yoga, also known as Bikram Yoga or heat yoga. Is 38 ℃-40 ℃ high temperature in doing yoga. It consists of 26 stretching movements, which belongs to the flexibility of movement and improves spinal flexibility, suitable for Office workers. It also directly stimulate the nerves and muscles, you can lose weight. This from the United States of hot yoga, swept China since 2004.
Principle: let the body into the heated iron and steel
India than the cram United States created hot yoga system, once launched has created a stir in the Yoga world. Though such practices are used by some classical Yogi considers incompatible with traditional concepts and norms, but hot yoga with loyal followers. Hot Yoga on site and the temperature requirements are very stringent, between practitioners in 38 c to 42 c under high temperature environment of practice 26 basic postures, basically sweat after 10 minutes.
Hot Yoga is especially suitable for people who went into the Yoga Studio. Because it is training at high temperatures in a closed room, the function of the human body in the excited state, blood circulation, increased secretion of articular joint lubrication liquid, the body itself can be less warm up quickly into the training action state. Yoga in this environment will reduce the chance of injury, the body tension.
Bickram as hot yoga founder of hot yoga metaphor, a piece of steel when heated, and can easily change its shape with a hammer so the 40 ° c room temperature, can be soft and hardens the muscles and bones due to lack of exercise. Even the usual lack of movement of the body, or you can easily perform a variety of stretching, not injury prone.
Features: respiratory maximum activation of the lung
"Practicing hot yoga for a long time not only to lose weight but, also to migraines, back pain, neck pain and gastrointestinal disease in remission. "Introduction to hot yoga, so text appears repeatedly, caught up to practicing hot yoga people have so many purposes. Hot yoga classes three times a week, 1 hour at a time, always gather the highest popularity in the hot yoga room, students have from 20 years old to more than 50 years, mostly white-collar.
Poses, breathing, and meditation is the practice followed by three basic factors of progressive, abdominal breathing and throat are two basic breathing method of hot yoga, the former asked to inhale bulging belly, abdominal contraction exhale, which required that tongue to roll-back, breathe in the throat to shrink, can hear the sound of his own throat. Breath is able to maximize the benefits of active human lung, converts waste excreted. To put these requirements applied to every call, suction, it is easy to say but hard to do.
Retains the original hot yoga Hatha Yoga-26 action, in accordance with human muscle, ligament and tendon characteristic of scientific order of the arrangements out of traction, heating. This and ordinary yoga can freely mix different exercises must be conducted in strict accordance with the coach's guidance in order, otherwise it will be difficult to achieve the fitness benefits of hot yoga step by step. "Magic Chair", "Eagle", "the Warrior", "tree", "Cobra", "baby relax." ... ... Name different action was choreographed in hot yoga routine, some dedicated practice balance, some are stretching movements, others relax the body of practice.
Efficacy: weight loss body sculpting results
"Because of hot yoga has a good weight loss function, so popular with young women of all ages. In fact, apart from some mass in patients with sexually transmitted diseases, high blood pressure, heart disease, to practice outside, hot yoga is a sport suitable for both men and women. "Dalian, a fitness center, Lee said, practicing hot yoga, a cleansing of the body organs, excrete the toxins through sweat.
Hot Yoga deep breathing exercise can increase cellular oxygen uptake in the body, increased oxidation and burning more fat cells. Hot Yoga to maximize activates the body's glands, to maximize their capabilities. Practicing hot yoga, in reducing your body fat at the same time, practitioners can also get better muscles and high energy levels. Hot yoga of some positions in 26 moves, particularly suitable for adjusting the thyroid and thyroid gland has a direct relationship with the body's metabolism can affect body weight. Fat metabolism will increase due to hot yoga, so fat into muscle and energy.
So, hot yoga can create the ideal weight. If you are not overweight, after practicing hot yoga, weight will remain intact if you are underweight, you will gain weight, increase healthy solid body, not fat.
Charm: man practicing detoxification to reduce belly
One might think Yoga is a woman's exclusive exercise and muscle strength is a man's natural advantage, the only weakness lies in the body relatively stiff. Hot Yoga is perfectly made up for this shortcoming, higher than the temperature of the room temperature to accelerate blood circulation and soften the rigid muscles and bones due to lack of exercise, can help men quickly turned into a yoga person.
Practitioner Liu told reporters once tried hot yoga, you will love it. When the body to withstand high temperature test, began to accept the motion signals, and high temperature steaming open quickly so that all the bones and tendons, organs, will make people become more flexible than usual and calm. This change is rarely feel the daily State.
Pain with patience is gone, a large number of toxins excreted with sweat, those who followed his body for many years but still strange ligaments, muscles and bones, was awakened by the hot yoga, then probably only refreshing the one word I can say.
Hot yoga can bring benefits not only for men, by motion and ambient temperature, skin pores open all, deposited on the skin surface of the old dead skin cells and toxins to the body as sweat gland is turning out, accumulate in body fat and burn muscle and hot yoga postures will be shaping the discipline, fat metabolism, thereby reducing the size of fat wall. So long plagued so many male beer belly will be effectively controlled.
Note: exercise 3 hours before eating
What is practicing hot yoga to be aware of? Professional fitness coach Fangming lists some common considerations.
First of all, practicing hot yoga will bring pressure to cardiac and respiratory systems, people who suffer from heart disease, low blood pressure or physical weakness be careful. Beginners may feel dizzy and this is a normal phenomenon. Practice to the attention of the master of time, rest in the Middle, add water.
Second, the students practiced three hours before eating, exercise drink a large glass of water 20 minutes before the start, do not eat within 1 hour after the end of the practice. Because of the cold winter, indoor and outdoor temperatures, preferably with a thick coat, this stretch of the road from Hot Yoga Studio to the dressing room nor the effect that. Best practice 20-30 the end minutes before bathing, or exercising the muscles completely relaxed in the joints tend to become rigid.
If excessive sweating, dehydration, nausea, fatigue, abdominal pain and other symptoms, immediately stop the practice, and ventilation. Practice to bring a towel and water. Don't immediately take a shower after practice, sweat dried, pore shrinkage after washing, more toxins.
Reporter Zhao Xueyi
Interesting links
Madonna, Michael Jordan is good this one
48 year old McDonald's na·xikeni is a mother of two, is still to shine on the stage, in order to maintain the perfect shape. Madonna insisted exercise Yoga 3-4 hours a day. She is a loyal fans of hot yoga, it is reported that Madonna for a yoga class has obediently lined up for a month.
Former NBA Michael Jordan also have a soft spot for hot yoga, and he has said publicly: "every game must first before I practice yoga breathing and concentration. Retired, yoga's knee injury has a great help to me. ”
Founder: knee bad
Hot Yoga from India than cram based on Hatha Yoga founded, he was born in 1946, starting at age four with India teacher practice, exercise 4-6 hours a day, 13, won the international India Yoga Championship. When he was 17 years old, suffered severe knee due to an accident, doctors told he will not be able to walk again, and his amazing stamina allows the body to recover, and in accordance with human physiological structure and characteristics, using "body in high temperature iron becomes soft in a hot environment like" theory of compiling a 26 hot yoga. At the age of 18 to the United States and began to promote the hot yoga teaching, India Yoga University is named after him.
Through the presentation, I hope you know about hot yoga, practicing hot yoga to help you keep a good figure.
Exercise can not only lose weight but also fitness, want to lose weight or want to have the option to exercise fitness friend way, following recommended a set of exercises, let your fitness while looking for fun.
Pussy stretching exercises
Action: seated side stretch
1, natural sit down, legs straight, and then move the right leg slightly to the right, hip position unable to move, and then bend your left knee the knee pit toward the direction of the body.
2, upright torso kept upright, slowly lean right in front of the body, body as close as possible to the right thigh. Then used his left hand to touch the ankle of his right foot, and hold the position for 20 seconds or so. Legs Exchange movement, body movement to the left and repeat the action. Left and right directions to exercise 3 times.
Movement II: standing side stretch
1, first stood up, body erect, and then open the legs shoulder width, hands against the sides, then raised his right hand to the head top.
2, then moved to the center of gravity of the body is left, slowly tilt attention Oh, head and back are not turning, then raised his arm to follow the movement, position of the left hand is slowly falling to the ankle, the whole process takes about 6~8 of breathing time. Left arm exchange movements, change the tilt of the body does the same action, the exercise 3 times.
Three: chest and back stretch
1, bend your knees, kneeling on the mat, and then put his hands behind the body, grip. Upper body upright, and lift the head and hold each other's hands down, shoulders slightly decreased, but backs cannot bend the head did not move, then puffed out his chest, hold the position 3~6 of breathing time.
2, unclenched my hands and put them on hold in front of the abdomen, and then go straight ahead, and bent back, then put back the back sports trends, maintain this position 3~6 breathing time, and repeat the exercise 3 times.
Action four: calf and leg extension
1, standing, his left leg and then took a step forward, moving the center of gravity of the body, between my legs, then put both hands on the left leg above the knee. The left knee is bent, toes toward the front, the toes equally toward the front of the right leg.
2, put your left leg straight and bend the waist, and below the upper body forward movement, and gradually close left leg until your palms on the floor, hold the position 6-8 seconds. Exchange moves to your legs.
Practice this set of aerobics, I think you know why it's called the cat stretching exercises!, four movements of gestures and posture when the cat stretch very much alike, and the difficulty is not high. Practice this set allows the body to be more fully stretching helps to eliminate body fatigue, helps the blood circulation.
Easy 20 minute aerobics
Action: the frog jump
1, first of all to prepare a pad of about 20 cm high. Stand in front of mat, tighten the stomach, and then open your legs, gently bend your knees, and then they jumped on the mat.
2, then fall, that is, bend the knees and jumped to the ground, being careful to heel-first, Oh, and lighter. Jumping, falling on repeat for a minute.
Movement II: hemispheres in prone position
1, first of all prepare a dome-shaped objects. Put the ball in front of your body, straight body good, then open your legs and bend your knees and slowly down the body tilted forward, hands reach the ball position, and hands to grasp both sides of the ball.
2, followed by the movement of the legs, jump up and straighten the legs in the rear, body at this time is a push-up position. Then the body down, on the rise, attention to the abdomen had been tightened. Restore step 1, and then repeat the above action 12 times.
Three: the knee touching
1, action action is required to prepare three cushions. First of all, the mat next to you, and put your left foot in it. Then they jump on the left thigh as possible up to the height of hip, note to jump when the arm swing up Oh, this can help the body to complete the action.
2, legs bound to fall when the right leg before landing on the mat, and then back to the ground. Then the right leg behind step, make the left and right legs lunge pose. Repeat the action for half a minute and then exchanged two leg movements continue to practice.
Action four: guards lunge
1, first ready 2 dumbbells. Grip the dumbbell to remain in position, and then a step the left leg forward, left leg knee bends, body in lunge position. Then slowly lift your left hand on the shoulder, while the right hand moves to the hip.
2, a step back and to the left of the left foot, left hand along with the movement, right to remain in position. Repeat the above action 8~10 again, and then left and right exchanged action continued to practice.
Act five: decline in touch
1, first of all sit on the floor, place the cushion in your back, and then put his hands behind his back and catch mat on both sides. Slightly bend your knees, heels and press the ground, note the arm straight behind Oh.
2 straight, then slowly lift your right leg and left arm, left arm up to shoulder height to stop, then body extending in the direction of the trend, keep this in seconds, and then Exchange action repeat the exercise. Pay attention to practice to keep the body balanced.
Movement VI: leg rowing
1, movements need mats and dumbbells for six. First put the cushion in front of the body, weights on top of the mat. And then slowly near the mat, enabled hands to grasp a dumbbell. Legs or keep it in the original position, then the body is half prone position.
2, the right hand grasp the dumbbells in a circular manner, and slowly raise your left leg to hip height, keeping the action after a few seconds and then put down his right hand and left foot. Exchange action repeat the exercise.
This 20 minute easy aerobics while there are six movements, but they are not difficult to perform, and after joining the props can enhance the effect of exercise, abdomen, arms and legs are a great help to lose weight, and takes only 20 minutes to complete.
Easily lose weight calisthenics
Hold the bottle up and down: preparing for 2 bottles filled with water. First, standing on the floor, legs slightly open, hold the bottle with both hands, and then straight up the right arm, down five seconds, repeat 10 times for left hand after practice. This movement can help remove the butterfly sleeves.
Left and right shoulder still "hold the bottle up and down" of the starting position, then the right to go to the right, down five seconds, repeat 10 times and then change the left hand exercises. This movement can help beautify the arm curves.
Breast lift Aquarius: began position as before, put your hands on his chest and holding water bottles turn up moving down, and repeat this exercise 20 times. This movement can bring arms into full exercise, contributing to the eradication of arm fat.
Hold head back: at this point, you do not need to use water bottles. First, open the legs standing upright, then raised his hands in the head, the body slowly tilts to the rear, stopped after reaching the level you can reach, hold on to this position for 10 seconds. Practice this can help lose back flab.
Twist waist: standing, legs remain slightly open, and then put his hand on the waist, keep feet do not move body twisting in a clockwise direction, then changed direction and twisted. Twist is a very simple action, but if you practice every day, and will also have the effect of thin waist.
Push the abdominal movements: standing, one hand on his hips, and then slightly push the stomach for a hand pushes in the opposite direction. This little trick can help correct pelvic and lower body weight.
Fist forward: standing, lifting the chest and arm straight, clenched fist, then shrink belly body slowly lean forward, to the largest extent for about 10 seconds, then restore posture and repeat 5 times. This action helps lower abdomen weight loss.
Stand on tiptoe: first standing posture to stand at attention, and then stood on tiptoe feet, toes, hold for 10 seconds or so and then put at the highest. Repeat exercise 5 times, this action can build calf muscles, helps eliminate fat in the legs.
Note: above is Xiao bian recommended exercise, why not take advantage of this exercise in the fall season to exercise it.
In winter the weather is cold, or obstruct a health enthusiasm, many people love sports love sports, but some fitness tips you need to know, take a look below.
1. focus on physical sensations:
In the winter, our body in the reserve stage, needed more time to sleep for a long time. There is no exercise and work at least 8 hours of sleep a day, and feel full of energy. However, the same season, our work will not change, the end of even busier. No more time to rest, the body may be an always tired, even excited feeling, excited movement powerless as soon as ten minutes. In that case, change the training content.
2. training content:
Immediately following the above topic, needs more strength in a bit of exercise in the winter to keep the activity level. Do more aerobic exercise. From the standpoint of reducing fat, metabolic rate drops in the winter, the body's ability to burn calories to reduce. We only step aerobic exercise to maintain normal sebum. Winter is high season for cardio-cerebral vascular and respiratory diseases. This is the more important reason for strengthening aerobic exercise.
3. takes note of security:
In winter our body during exercise, preheating is much slower than the summer. Not less than 15 minutes before you start to warm up, is the most secure. When training indoor temperatures between 15-20 degrees. Always pay attention to joints and muscles, small weight and do more sets of moderate-intensity exercise, should not be a big weight exercises.
4. diet:
Dry climate in winter, our body is short of water. So, we eat more foods high in water content-oriented. Usually eat fruit and drink more water. Cut back on oily food. Due to the decline in metabolism. Too rich food is difficult to digest, easy to form fat. Sports drink more, once every 10 minutes.
5. closed:
Rest is the best way to sleep, no less than 8 hours of sleep per day. Sports Day 9-10 hours of sleep, the body can be better restored. Apart from skiing, winter was hard to find a better outdoor recreation projects. So relax, KTV with friends, chatting, but be sure to drink less. This will help better our mental fatigue.
Note: in the winter, the bones more fragile, so exercise must pay attention to security, to avoid injury.
Tired of ordinary life, there are always some people in this world, like all kinds of strange things. Even sports like adventure and likes to challenge themselves in various games.
Extreme sports sounds very strange, you might think it's not my style, read this exciting sport, you do?
1, the "Pilgrim's progress" rock climbing
Yosemite National Park in California, there was a vertical rock wall called aier·Kapitan, its three Eiffel Tower high, and hence the name "Pilgrim's progress". 28-year old biologist Jean-BA pudisite·keluze had challenged the block wall, he said: "this is not a risk, but self enlightenment. In this up to 1000 meters of rock, everything in the world has a different meaning. ”
2, to desert lakes gliding
Pack your paraglider and skis, and to Morocco in Dakhla in the South Lakes, breezy, pleasant temperatures and clear water usually there, is a paradise for paragliding skiing. Owners feilipu·sailiye, 44, says: "Dakhla is a narrow Sandy peninsula of the Lake and surrounded by the Sahara desert, in the Lake you can swim with the dolphins during the day and at night you can enjoy the bright sky. ”
3, artificial flying wind tunnel experience
France Argenteuil pilot training base has a 23-meter high man-made wind tunnel, in a flowing air at speeds up to 200 to 260 km/h, they can be completely off the ground. Archivist walaili·weidaer, 28, said: "there will be some tension at the start, but relaxed later, you can fully enjoy the fun of flying. I felt like I was in the parachute jump, but you don't have to worry about parachute problem. ”
4, the "blue" g "
Every September, Canada St-Laurent called the Madelenat Islands in the Gulf of "blue" g "boats at sea games. Manon for teachers • Florida heat, 27, said: "the main goal is not competition and ranking of contestants, but appreciate the charming scenery of nature. ”
5, to explore under the ice world
Saint-Andre Lake is located at 2410 metres above sea France Hautes-Alpes saiyake each winter, will usher in a lot of ice diving enthusiasts. Each diver has to submit a health certificate, and accompanied by a mentor into the water. Chef saidelike·gelangdan, 29, said:
"Ice diving feel good, is blocked by ice bubbles are very cute, like glittering gems. ”
6, Sahara excursion
Hiking team from Tunisia Rawanduz based on each group of 8 to 10 people, travel for days, approximately 50 km per day, accompanied by local guides. Information engineer make·kasiteman, 35, said: "the desert landscape can make you forget the noise of the Earth. Marched in the tall sand dunes, you will find sand is bright. ”
7, dog sledding
Finland jotha Park dog sledding is a different kind of enjoyment, where diverse terrain, cold, filled with adventure and excitement. Management Department head fabulisi·lebeier, 31, said: "the real situation than I expected it to be wonderful. Here you can not only enjoy the fun of skiing, but also experience the pleasure of riding. ”
8, New York City Marathon
Annual New York Marathon attracts a large number of participants from around the world. 10:30 A.M. team set off from Staten Island, passing though Verrazano bridge, Brooklyn, and Manhattan's Central Park and other places.
9, the Amazon jungle adventure
Experience adventure in the jungle after the passion, Marketing Director of fuleide·aisitaxi, 35, said: "the Amazon is not quite the ' green hell ', just listen to the arrangement of the local guides, you can be safe and sound. Learn to identify plants are very important, and some plants can let you get killed in less than two seconds. All in all, the Amazon jungle is a place where people forget.
10, explore the underground world
When you first enter the cave at the end of, 47 year old female bankers xierweina·fandeleibo felt a wave of fear: "I went down to the deep end of? 180 m! abyss in front of my eyes. Rock slope slowly, but in the gurgling water makes me feel worried. Too wet, I can only crawl forward.
Man's life is now very large, how do we protect our hearts in our lives, you can exercise in your life, such as tennis, can be very good exercise our bodies, play a role in protecting our hearts. Let xiaobian given you some knowledge in this area.
Tennis can protect the heart
Tennis is a very good exercise, regular exercise can make your heart healthier.
As tennis muscles activity, muscles need more blood supply to supplement the consumption of oxygen and nutrients.
While shipping out more carbon dioxide and metabolites, increased the workload of the heart, causing heart rate, increase blood flow, improve systemic circulation.
We were playing tennis when combined with good rest, so that we can exercise our bodies.
Cardiac exercise cardiac contractility enhanced, reduced heartbeat.
Play tennis, especially the long, low intensity to play tennis can raise the body's resting heart rate to slow down, which makes the heart have a longer rest period.
To reduce muscle fatigue. Regular tennis or athletes in a quiet and moving State pulse output is higher than normal.
Such a movement can make our hearts often become more vibrant, healthier.
The change in tennis when the person has greater cardiac output in order to meet the needs of body movements.
Weight loss is now a lifelong career, and almost everyone wants to lose weight, and exercise is undoubtedly one of the best ways to lose weight. In many of the sports, many people will choose to run way to lose weight, because running can not only lose weight but also physical fitness. Today little prepared to elaborate about running to lose weight the right way!
Run the best way to lose weight
Running to lose weight, you will need a pair of comfortable and have the effect of running shoes, a pad (that is, put pads in the front). Pu mat in order not to give the downstairs neighbor causing distress. Also note that we don't run barefoot, otherwise damage to the feet is very large.
Running on the spot method to lose weight is 1 hours the leg movement, coupled with the movement of the upper body. Traditional running single swing arm is very boring thing, continuous single arm swing 1 hour will be very tired. So the correct way of running better able to promote weight loss.
5 minutes = walk 1 minute to warm up. Go 4 minute start time, you can be watching TV and let arms swing ribs on both sides of the body, foot place with care. This place probably about 1-minute walk away, let your body move.
Then, slowly accelerate the frequency of the swing arm, while at the foot of frequency speed up, go faster. Hands on both sides of the ribs swing swing changed hands in the chest, hands clenched, to relax, and then Palm down, this action is something like kneading dough, press down on the felt.
4 mins jogging
Brisk walking 4 minutes later, pace, gradually changing from brisk walking to running. Then the running speed must not be too fast, no shortness of breath to avoid side stitches. Hand movements can easily go back to the sides of the body, and rhythmic swing. Excitement can be transferred to television, to run into a television-assisted sports, so you will find not so tired.
60-minute endurance race
Then, entering the stage of endurance running. 60-minute run is a challenge for everyone. Running process, the key is to learn when running transfer cerebral excitement. Remind you that is best not to choose a slower rhythm of drama, or running are incredibly tired, it is recommended that you choose fast paced movies.
Tip: weight loss should be gradual
Don't overextend yourself
Don't eat fat, the same breath have fallen out of a skinny man. So you don't overextend yourself, just start run 1 hour, depending on your physical condition gradually increase the amount. Remember, when physical discomfort when running, must be stopped, let body needed rest and exercise.
Three points for attention
Breakfast: mainly by light, it is best to eat eggs and drink some milk. Also can have some red bean porridge or green bean soup.
Lunch: vegetable and meat on low heat, to have enough to eat. After lunch, walk or walk at least 30 minutes in situ.
Dinner: light, to control the intake, you can eat tofu soup with black fungus. Go for a walk after supper, and then after two or three hours running on the spot at home. Running on the spot after 1 hour, take care to drink plenty of water.
Running to lose weight the right way
Beauty in everyone. Today has a lot of friends on a diet don't like running all the time, but to go on a diet to lose weight, sometimes not because they're lazy, but they were afraid of running to lose weight causes the muscles of the legs increases, the last successful reduction, but shank is thick and hard. Today, Xiao bian'll teach you running to lose weight the right way, so that we can lose weight without becomes little thick legs.
Running the right way to lose weight-workout
We must remember, remember to do some preparation before doing any exercise movement, this was when we were in elementary school physical education teacher have taught us, I think we all remember. Running to lose weight the right way, lesbian bar prior to the campaign, so that every part of the body's bones and muscles activity will not be injured during a campaign, Oh. It is worth reminding everyone that, in doing up must stretch and movement to stretch calves, to shank in the running process into motion.
Running the right way to lose weight-aerobic exercise
When lasted more than 30 minutes before the burning of body fat really, so friends want to use running to lose weight, exercise to lose weight in order to achieve results you should be more than 30 minutes. Small series here to correct a wrong idea, some believe that vigorous exercise can make weight loss better, it is worth reminding everyone that, this is not right, please do not concern unilateral movements burn more calories, and rational use of time.
Running to lose weight the right way-relaxed stretching
Running to lose weight the right way, relax stretching is one of the. After finishing each running must remember to do relaxation exercises, first let us sports body to slow way down, a sudden stop is bad for your health and secondly, relaxation exercise, particularly for relaxed movement of the legs, which can effectively prevent movement caused by the thick legs Oh. There are many ways to relax leg, you can find a place the leg press, or use both hands slapping legs. Stretch your legs after running, can not only prevent the legs thicker, can make the leg lines.
Running to lose weight the right way do you remember it? is running the best time in the 2-3 hour after a meal, the correct speed is almost able to keep breathing rhythm to run and be able to guarantee that power will meet people I know with smiles and conversation. Since everyone's body physique is different, so the run time according to their physical condition and stamina to control. Friend you can every day to lose weight by weight to remind yourself, looking at their reduced weight while also encouraging her, and increase their confidence to lose weight, I believe that you can lose weight and become healthy and strong.
