Office of the girl falls in lo
The most lazy people at home w
women too flat chest, waist too thick (over convex belly), hip Xueshou mast or relaxation, well-being, beautiful, do not meet fitness standards. Is to introduce a number of benefit in the chest, abdomen of the methods of bodybuilding.
chest bodybuilding law
stretch campaign: to take the stand or sitting position,
arms put in the inside of the body, slowly lift both sides, to heads between the shoulder height and then slowly move forward until the arms going to stop when they encounter; after the separation of arms, and restore muscle . This slow shift has repeatedly 5-8 times.
to come forward to support the anti: sitting in the chair, his arms up on both sides of the chair. After the upper body by, the focus moved to the arms, legs straight at the same time, tightening the buttocks to the premise of the hip, chest rise, so that the body into a straight line for 5 seconds to restore. Attention to the natural breathing, body and arms are straight.
campaign chest: Li knees, his arms hang down naturally. After the shift upper body, hip sitting in the heel, the breath at the same time.
Ping Qu arms across their chests, the relative back of the hand, fingers touch the chest, head Hanxiong. Center of gravity forward and then, very hip, upper body erect, breathing the same time, arms shoulder flexor (palm, fingers spread), the rise of chest. Repeated this action.
prone campaign: hold down, feet shoulder width and separated. Under pressure upper body, arms bent home side, so that the upper arm parallel with the ground, and then inhale, with Licheng arms to the elbow straight, chest rise at the same time, restored to the starting position, the breath. Every time to repeat several times.
sit movement: in bed or sit on the bench, two-hand dumbbell, arms Ping Shen, relying on muscle contraction move straight on, and then restore the relaxed, repeat do 20-30 minutes each time.
bed movement: prone on the bed, chest out to bed, then lifted his upper body, hands and turn the "water" position. 10-15 times per minute.
abdominal body-building method
sit-ups: The main exercise on abdominal muscles. Slowly raised his upper body, crosstraining, freeclimber, near the knees to the head as far as possible, to restore the back, touch-panel on the back side. On the basis of the exercise, the best in shelves abdominal oblique plate and do the full back could increase the difficulty of crosstraining, freeclimber.
crosstraining, freeclimber leg: mainly in the lower abdomen muscle development. Lateral Horizontal body, legs straight up as much as possible. And then slow down and repeated many times. Wanqu knees to do the same moves better.
knees tuck: focus on abdominal muscle exercise. Sitting straight knee, upper back, maintain body balance, and then crosstraining, freeclimber knees, so try to break flexor muscle. Foot in practice can not always touch the ground.
turn of the toe touch: The flat, straight legs two hands placed on both sides of the body. Who looked at the same time give his left leg and your right hand to touch your left toe; restitution, and then up to be responsible, at the same time give his right leg, left hand and touch the right toe. Repeat several times to do.
Niuyao: a hand or pull the handle a certain weight of heavy objects, for a variety of positions and turned Niuyao practice, such as the first to reverse the clockwise circle l0, a further 10 to reverse the anti-clockwise circle. Finally, forward, bending around the 5th. Can exercise the waist and abdominal oblique muscle.
chest bodybuilding law
stretch campaign: to take the stand or sitting position,
arms put in the inside of the body, slowly lift both sides, to heads between the shoulder height and then slowly move forward until the arms going to stop when they encounter; after the separation of arms, and restore muscle . This slow shift has repeatedly 5-8 times.
to come forward to support the anti: sitting in the chair, his arms up on both sides of the chair. After the upper body by, the focus moved to the arms, legs straight at the same time, tightening the buttocks to the premise of the hip, chest rise, so that the body into a straight line for 5 seconds to restore. Attention to the natural breathing, body and arms are straight.
campaign chest: Li knees, his arms hang down naturally. After the shift upper body, hip sitting in the heel, the breath at the same time.
Ping Qu arms across their chests, the relative back of the hand, fingers touch the chest, head Hanxiong. Center of gravity forward and then, very hip, upper body erect, breathing the same time, arms shoulder flexor (palm, fingers spread), the rise of chest. Repeated this action.
prone campaign: hold down, feet shoulder width and separated. Under pressure upper body, arms bent home side, so that the upper arm parallel with the ground, and then inhale, with Licheng arms to the elbow straight, chest rise at the same time, restored to the starting position, the breath. Every time to repeat several times.
sit movement: in bed or sit on the bench, two-hand dumbbell, arms Ping Shen, relying on muscle contraction move straight on, and then restore the relaxed, repeat do 20-30 minutes each time.
bed movement: prone on the bed, chest out to bed, then lifted his upper body, hands and turn the "water" position. 10-15 times per minute.
abdominal body-building method
sit-ups: The main exercise on abdominal muscles. Slowly raised his upper body, crosstraining, freeclimber, near the knees to the head as far as possible, to restore the back, touch-panel on the back side. On the basis of the exercise, the best in shelves abdominal oblique plate and do the full back could increase the difficulty of crosstraining, freeclimber.
crosstraining, freeclimber leg: mainly in the lower abdomen muscle development. Lateral Horizontal body, legs straight up as much as possible. And then slow down and repeated many times. Wanqu knees to do the same moves better.
knees tuck: focus on abdominal muscle exercise. Sitting straight knee, upper back, maintain body balance, and then crosstraining, freeclimber knees, so try to break flexor muscle. Foot in practice can not always touch the ground.
turn of the toe touch: The flat, straight legs two hands placed on both sides of the body. Who looked at the same time give his left leg and your right hand to touch your left toe; restitution, and then up to be responsible, at the same time give his right leg, left hand and touch the right toe. Repeat several times to do.
Niuyao: a hand or pull the handle a certain weight of heavy objects, for a variety of positions and turned Niuyao practice, such as the first to reverse the clockwise circle l0, a further 10 to reverse the anti-clockwise circle. Finally, forward, bending around the 5th. Can exercise the waist and abdominal oblique muscle.
