OL family now busy all day The total MM love with the home and retail TV companion, belly bulge is also a long day together. Here, Xiao Bian teach simple and easy to do these two types of MM thin waist exercise, as long as 10 minutes a day, stand see waistline.
● Home Edition homework before going to bed
preparation: a large selection of space where the family spread a blanket, if you exercise in bed or the sofa, the effect is significantly impaired friends.
step1 supine, put both hands side of the body, tighten the abdominal muscles,mac brushes, hold the right knee bent legs, so as to withstand the mandibular joint, breath-hold for 10 seconds, then lower. To do so 3 to 5 times, switch legs.
slimming effect: to tighten the abdominal muscles.
step2 supine, put both hands side of the body, forced fist, fist down, flat, while the head and feet off the ground about 20cm, and then straighten the knee,vibram 5 fingers, Bengzhi feet, to keep breath 3 seconds, exhale, relax restore.
slimming effect: to tighten the abdominal muscles.
step3 knees, his hands placed in front of the ground, lift the buttocks. Inhale, bow, Arch, bend left knee to close the abdominal muscles; breath, back out of his left leg, keeping the head,mac makeup, back, legs straight line. 3 to 5 times to do so, and back right leg for.
slimming effect: either tighten the buttocks, leg muscles on both sides, but also stretching knee joint ligaments.
step4 legs apart, hands flat, inhale; breath, right, sideways, straight into the ground the two arms 90 degrees, right hand fingers touch the left toe as far as possible, the left hand pointing to the sky, eyes Wang left fingers. Hold the position for 30 seconds, breathing, body slowly restored. 3 to 5 times to do so, for the left side of the body exercises.
slimming effect: to reduce the excess fat on both sides of the waist, spine flexibility, stretching his arms, legs ligament.
● Office Edition afternoon job
preparation: You can sit in office chair to practice.
step1 flat on his arms, legs lifted, stretched legs kept straight as far as possible.
slimming effect: a strong stomach.
step2 sat, chest abdomen, shoulders relaxed, hands sub-let side of the body; lumbar level left turn, reset, and then turn to the right level, reset.
slimming effect: stretching and a strong spine.
step3 slowly at the waist, clinging to his ankle, head and try to touch the feet to stretch the back leg ligaments; to maintain a moment, slowly lift the upper body, relax your shoulders, arms, legs, knees relaxed .
weight-loss effect: stretching and a strong spine,mac makeup wholesale, leg ligaments flexible so the head is full of fresh blood to the nerves.
step4 sit up straight, legs together, knees on the move, legs parallel to the ground, hands to hold on to the thigh; straight knees, hips only support the body balanced, natural breathing 30 to 60 seconds; knees reduction and relax.
slimming effect: to improve balance, reduce excess abdominal fat, strengthening the waist, back, especially lower back strength and flexibility legs ligament.
Xiaobian tips: Whether at home or in the office, more than a few group exercises that are simple, do not take much time, simply repeat each action each 4 to 5 times, do not have to seek more , but we must adhere to the practice, not only removes excess abdominal fat, there is a strong role of the internal organs.
(internship Editor: Yan Lili)
● Home Edition homework before going to bed
preparation: a large selection of space where the family spread a blanket, if you exercise in bed or the sofa, the effect is significantly impaired friends.
step1 supine, put both hands side of the body, tighten the abdominal muscles,mac brushes, hold the right knee bent legs, so as to withstand the mandibular joint, breath-hold for 10 seconds, then lower. To do so 3 to 5 times, switch legs.
slimming effect: to tighten the abdominal muscles.
step2 supine, put both hands side of the body, forced fist, fist down, flat, while the head and feet off the ground about 20cm, and then straighten the knee,vibram 5 fingers, Bengzhi feet, to keep breath 3 seconds, exhale, relax restore.
slimming effect: to tighten the abdominal muscles.
step3 knees, his hands placed in front of the ground, lift the buttocks. Inhale, bow, Arch, bend left knee to close the abdominal muscles; breath, back out of his left leg, keeping the head,mac makeup, back, legs straight line. 3 to 5 times to do so, and back right leg for.
slimming effect: either tighten the buttocks, leg muscles on both sides, but also stretching knee joint ligaments.
step4 legs apart, hands flat, inhale; breath, right, sideways, straight into the ground the two arms 90 degrees, right hand fingers touch the left toe as far as possible, the left hand pointing to the sky, eyes Wang left fingers. Hold the position for 30 seconds, breathing, body slowly restored. 3 to 5 times to do so, for the left side of the body exercises.
slimming effect: to reduce the excess fat on both sides of the waist, spine flexibility, stretching his arms, legs ligament.
● Office Edition afternoon job
preparation: You can sit in office chair to practice.
step1 flat on his arms, legs lifted, stretched legs kept straight as far as possible.
slimming effect: a strong stomach.
step2 sat, chest abdomen, shoulders relaxed, hands sub-let side of the body; lumbar level left turn, reset, and then turn to the right level, reset.
slimming effect: stretching and a strong spine.
step3 slowly at the waist, clinging to his ankle, head and try to touch the feet to stretch the back leg ligaments; to maintain a moment, slowly lift the upper body, relax your shoulders, arms, legs, knees relaxed .
weight-loss effect: stretching and a strong spine,mac makeup wholesale, leg ligaments flexible so the head is full of fresh blood to the nerves.
step4 sit up straight, legs together, knees on the move, legs parallel to the ground, hands to hold on to the thigh; straight knees, hips only support the body balanced, natural breathing 30 to 60 seconds; knees reduction and relax.
slimming effect: to improve balance, reduce excess abdominal fat, strengthening the waist, back, especially lower back strength and flexibility legs ligament.
Xiaobian tips: Whether at home or in the office, more than a few group exercises that are simple, do not take much time, simply repeat each action each 4 to 5 times, do not have to seek more , but we must adhere to the practice, not only removes excess abdominal fat, there is a strong role of the internal organs.
(internship Editor: Yan Lili)
